WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) DEADLIFT: ME/4m @ 65% Metcon (Weight) BENT OVER ROW: ME/4m @ 65% Gymnastics Strict-Chinup (ME/3m)

Blue Ridge CrossFit – CrossFit Metcon (Weight) BENCH PRESS: (ME/4M@65%) Metcon (Weight) BACK SQUAT: (ME/4M @ 65 %) Metcon (AMRAP – Reps) GYMNASTICS CLOSE GRIP... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/5m @ 55% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/5m @ 55% Gymnastics Pike... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest100m Walking Lunges 50m Bear Crawl 30 Burpees 30 Press Ups... Read More

Blue Ridge CrossFit – CrossFit Instructional “MURPH” can be scaled by doing no vest, 1/2 the reps/distance, partnering up and modifying movements *Benchmarks: Any athlete... Read More

Blue Ridge CrossFit – CrossFit Final week of Block 2 Warm-up Strength Shoulder Press (2xME/60s (Climbing) Rest: (1m45s) between sets WT: 55,60% Back Rack Reverse... Read More

Blue Ridge CrossFit – CrossFit Final Week of Block 2 Warm-up Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds Hang Clean 55/35# Front Squat... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (2xME/60s (Climbing) Rest: (2m) between sets WT: 55,60% Bent Over Row (2xME/60s (Climbing) Rest: (100s) between sets... Read More

Blue Ridge CrossFit – CrossFit Final week of Block 2 Warm-up Metcon (5 Rounds for reps) CIRCUIT | 60/60 | 5Rrds ME/60s TSTR 95/65 Rest:... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 32 Min AMRAP. 25lbs Vest2 Pull Ups 5 Press Ups 8 Squats