WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Double-Under 1/2 Getup L-Sit Raise Windmill Reverse HyperWT: Athlete... Read More

Blue Ridge CrossFit – CrossFit Strength (24m) Back Squat (3×4/70%) Front Squat (3×4/70%) Overhead Squat (3×4/70%) Accessory Arnold Press (3xME/40) Rest: (40s)Between sets WT: Athlete... Read More

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (4 Rounds for time) (24m) 100 Double-Under 75 Air Squat 50 Pushup 25 Pullup (Buy-in) Then: With... Read More

Blue Ridge CrossFit – CrossFit Strength (24m) Bench Press (3×5/67%) Wide Grip Bench Press (3×5/67%) Close Grip Bench Press (3×5/67%) Accessory Overhead Tricep Extension ((3xME/35s))... Read More

Blue Ridge CrossFit – CrossFit Strength (27m) Back Squat (3×5@67%) Front Squat (3×5/67%) Overhead Squat (3×5/67%) Accessory Arnold Press (3xME/35s) Rest: (35s) Between sets WT:... Read More

Blue Ridge CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (14m) 14 MB Step-up 20/14# L/R=2 7 C2B 14 Box Jump 24/20″ 7 Pull-up... Read More

Blue Ridge CrossFit – CrossFit Strength (27m) Deadlift (3×6@65%) Sumo Deadlift (3×6@65%) Romanian Deadlift (RDL) (3×6@65%) Accessory Dumbbell Curls (3xME/30s) Rest: (30s) Wt: Athlete choice

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (4 Rounds for time) 200m Run ME SA KB TSTR Rest: (60s) 300m Run ME Burpee over... Read More

Blue Ridge CrossFit – CrossFit Warm-up Conditioning CIRCUIT | 60/60 | 3rds Metcon (3 Rounds for reps) G2S S2OH Front Squat Floor PressWT: 135/95#

Blue Ridge CrossFit – CrossFit Strength (27m) Back Squat (3×6@65%) Front Squat (3×6/65%) Overhead Squat (3×6/65%) Accessory Arnold Press (3xME/30s) Rest: (30s) Between sets WT:... Read More