WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×4/80%) (1=2m) Accessory Overhead Tricep Extension (2xME/60s) Rest: (60s) between sets Metcon Metcon (AMRAP – Rounds and... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs Sandbag. 25lbs VestCleans Press Ups Front Squats Thrusters Butterfly Sit Ups

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Squat Clean (7×3/80%) E/75s Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (14m) M0-7: 10 Back Squat... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Low Bar Back Squat (4×4/80%) (12m) Transition: (2m) Hammer Curl (2xME/60s) WT: Athlet choice (MW) Transition: (2m) Metcon... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Sandbag1Mile Run 30 Burpees 30 Press Ups 30 Squats 100 Flutter... Read More

Blue Ridge CrossFit – CrossFit Benchmark WOD CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1)... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SandboxCleans Thrusters OH Squats Russian Twists

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. 60lbs Sandbag10 BO Rows 10 Under Hand Shoulder Press 10 Get Ups

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Rack Split Squat (5×5/75% | 5L/5R) *12m Transition: (2m) Accessory Dumbbell Lateral Delt Raise (2xME/60s) Rest: (60s)... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs SandbagPull Ups Hand Release Press Ups Shoulder Taps *2 Butterfly Sit Ups Metcon (Time)... Read More