WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Rock it”5 Rounds 10 Thrusters 100lbs 10 Front Raises with 45lbs plate 10 Lateral Raises 20lbs DB... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Push It”3 Rounds 2 Mins Rest Between Rounds 5 Bench Press 65% of 1RM 10 floor DB... Read More

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (AMRAP – Reps) EMOM (12) Min 1-3: ME/30s GHD Situp Min 4-6: ME/30s Reverse Hyper Min 7-9:... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) “REST DAY” Active Recovery and foam rolling.

Blue Ridge CrossFit – CrossFit Warm-up Strength Barbell Row (Reverse Grip) (2×8/75% | 2×6/80% | ME/65%) 10m Gymnastics Toes-To-Bar (3xME/45s) Rest: 1:15.00 Between sets *3m... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Warm-up 500m Row Every 100m 10 Hindu Press Ups 10 Air Squats 10 Walk Outs Metcon (No Measure) “Row... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (2×8/75% | 2×6/80% | ME/65%) 12m Shoulder Press (4×8/MW) 7m *4m Transition Metcon Metcon (AMRAP –... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Bring your own beach”100LBS Sandbag 8 Rounds 400m run 20 Front Rack Lunges 10 Burpee Sandbag throw... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (2×8/75% | 2×6/80% | ME/65%) *14m Barbell Shrug (4×8/MW) *8m *Transition: 4m Metcon Metcon (AMRAP – Rounds... Read More

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (4 Rounds for reps) TABATA 20/10 | 4rds ABSU (Abmat Situp) Alternating Superman Hollow Rock*3m Transition Metcon... Read More