WOD

Announcements OTB “Out of the Box” Spring series | Session #2 Date: Saturday, 04 May Time: 0900 Location: Fletcher Park Specs: Bring Clothing you do... Read More

Blue Ridge CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (12m) 8 Wt. MB Step up 20/14# 10 Ring Dip 12 Deadlift 135/95# Rest:... Read More

Blue Ridge CrossFit – CrossFit Warm-up Group warmup 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (25m) 50m 2A... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×12/57.5%) Sumo Deadlift (3×10/67.5%) Romanian Deadlift (RDL) (3×8/77.5%) Conditioning Sprintwork 125m Row (Time) Full Drag Damper125m/100m/75m/50m Rest:... Read More

Blue Ridge CrossFit – CrossFit Instructional Final Week of Block 1 Warm-up Strength (27m) Back Squat (3×12@ 57.5%) Front Squat (3×[email protected]%) Overhead Squat (3×[email protected]%) Conditioning... Read More

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (3rds) A) (3m) ME... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×12/55%) Sumo Deadlift (3×10/65%) Romanian Deadlift (RDL) (3×8/75%) Conditioning Sprintwork 125m Row (Time) Full Drag Damper125m/100m/75m Rest:... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×12/55%) Close Grip Bench Press (3×10/65%) Reverse Grip Bench Press (3×8/75%) Conditioning Assault/ECHO Bike | Sprint... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon (2 Rounds for reps) (3m) AMRAP 25 CAL Bike (Buy-in) Then: (With remaining time) ME BB Pushup +... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength (27m) Back Squat (3×12@ 55%) Front Squat (3×10@65%) Overhead Squat (3×8@75%) Conditioning Sprintwork 100m | 75m | 50m... Read More