WOD

Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload Week: Benchmark: Athletes will find 1RM on all Powerlifting, Gymnastics & Metabolic conditioning components. Deload: Athletes focus is... Read More

Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload Week: Benchmark: Athletes will find 1RM on all Powerlifting, Gymnastics & Metabolic conditioning components. Deload: Athletes focus is... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8×3/70% | “X”) EMOM Conditioning Metcon (3 Rounds for reps) CIRCUIT : 40/20 | 3rds Squat/Curl Combo... Read More

Blue Ridge CrossFit – CrossFit Warm-up Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Strength Bent... Read More

Blue Ridge CrossFit – CrossFit Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Warm-up Strength Back... Read More

Blue Ridge CrossFit – CrossFit Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Warm-up Strength Bench... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Teams of 2 “A” Strength Conditioning (Weight) (6m) M1-4: ME Floor Press M4-6: ME Pushups *WT: Male: 75%... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×10/60% | E2M) Conditioning Metcon (Time) 10/1,9/2,8/3,7/4,6/5,5/6,4/7,3/8,2/9,1/10 Box Jump 24/20″ Squat Clean 135/95#WT: 50% of Clean 1RM... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×10 ) Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT: 3m/2m | 4rds A) 6... Read More

Blue Ridge CrossFit – CrossFit Warm-up Back Squat (4×10/60% | E2m ) Metcon (AMRAP – Rounds and Reps) (21m) 25m Farmer Carry 25m Farmer Walk... Read More