WOD

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 – 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) 10 Rounds. 1 Mins Rest. 60lbs Sandbag10 BO Rows 10 Under Hand Shoulder Press 10 Get Ups

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

Blue Ridge CrossFit – CrossFit Warm-up Strength Deficit Deadlift (5×5/75%) (14m) Transition: (2m) Accessory Overhead Tricep Extension (2xME/60s) Rest: (60s) between sets Transition: (2m) Metcon... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Reps. 60lbs SandbagCleans Front Squat Shoulder Press

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Mid-Hang Squat Clean (7×3/80%) E75s Transition: (3m) Metcon Metcon (Time) 27-24-21 SA DB TSTR 55/35# C2B*CAP: 10m

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest800m Run 25 Press Ups 30 Burpees 50 Squats 100 Flutter... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Box Squat (5×5/75%) (14m) Transition: (2m) Accessory Hammer Curl (2xME/60s) Metcon Metcon (Time) 50 Double-Under 05 Cluster 40... Read More