WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon Teams of 2 (Partner WOD) A: Metcon (AMRAP – Reps) (4m) Deadlift 135/95# Rest: (2m) (3m) Deadlift 185/120#... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest800m Run 25 Press Ups 25 Burpees 25 Squats 2 Mins... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) (7m) 14 V-up 7 SA KB OH Reverse Lunge Rest: (3m) (6m) 12... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (9,7,5,3/MW) (12m) Back Squat (9,7,5,3/MW) (14m) Gymnastics Incline Pushup (1xME/3m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 2 Mins Rest. 25lbs Vest400m Run 50 Walking Lunges 30 Squats 20 Lateral Lunges 100... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (28m) 12 WB Shots 14 T2B 16 MB Pushup 18 MB Reverse... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 2 Mins Rest. 60lbs Sandbag8 Cleans 8 Front Squats 8 Thrusters 8 Get Ups 400m... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestPull Ups Press Ups Squats Burpees Hanging Leg Raises

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (26m) 50 Double Under 25 Air Squat 15 AKS 24/16kg 10 Box... Read More

Blue Ridge CrossFit – CrossFit Instructional Day 1 of the “ZULU” cycle. This block will include concentrated strength components and segemented metobolic conditioning. Warm-up Strength... Read More