WOD

Blue Ridge CrossFit – CrossFit Warm-up Instructional Athletes will be taking benchmarks on Olympic lifting, Powerlifting, Stamina and Gymnastics components. Conditionaing will be minimal. All... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestWalk Out Hand Release Press Ups Burpees Narrow Squats Walking Lunges

Blue Ridge CrossFit – CrossFit Benchmark WOD Strength Through Struggle 2022 | WOD1 (Time) 100 American KB Swings – Hanging Rig Hold 80 Forward KB... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Rack Split Squat (4×4/80% | 4L/4R) *10m Transition: (2m) Accessory Dumbbell Lateral Delt Raise (2xME/60s) Rest: (60s)... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest400m Run 20 Press Ups 20 Squats 20 Walking Lunges 20... Read More

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Metcon (Weight) High-Hang Squat Snatch Mid-Hang Squat Snatch Squat Snatch7×3/80% | E75s Transition: (3m) Metcon Metcon (AMRAP –... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deficit Deadlift (4×4/80%) (12m) Transition: (2m) Accessory Overhead Tricep Extension (2xME/60s) Rest: (60s) between sets Transition: (2m) Metcon... Read More

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Metcon (Weight) COMPLEX: High-Hang Squat Clean Mid-Hang Squat Clean Squat Clean7×3/80% E75s Metcon Metcon (AMRAP – Reps) (10m)... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Ladder. 60lbs SandbagCleans Thrusters Bear Hug Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest5 Burpees 8 Press Ups 10 Squats.