ECHO | Week 4 | Block 1
Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (10×1/60% | EMOM) METCON Metcon (Weight) 60s ME DB Floor Press 2m Rest 60s ME DB Goblet... Read More
ECHO | Week 4 | Block 1
Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (10×1/60%% | E60s) Metcon (6 Rounds for reps) Circuit: 60/60 | 6rds (Buy-in) 35 Double-Under... Read More
ECHO | Week 4 | Block 1
Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (10×1/60%) Metcon Metcon (Time) 21-15-09-15-21SDHP 95/65# Box Jump 24/20″
ECHO | Week 3 | Block 1
Announcements BRCF Summer Sizzler series Orders close 21 July, Friday Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×10/50% | E2M) EOMOM Metcon Metcon... Read More
ECHO | Week 3 | Block 1
Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat 4×10/50% |E2M Metcon Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rdsWtd Flutter Kicks RKS KB... Read More
ECHO | Week 3 | Block 1
Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×10/50% | E2M) Metcon Metcon (Time) 24-18-12 AKS 24/16kg WBS 20/14# PullupCAP: (12m)
CrossFit – Sat, Jul 15
Blue Ridge CrossFit – CrossFit CONDITIONING (3 Rounds for reps) Teams of 2 | Partner WOD *CIRCUIT: 60/60 | 3 Rounds ME / Sledge |... Read More
ECHO | Week 2 | Block 1
Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (5×9/55%) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 100m Run 10 Ring Dips 10 Box... Read More
CrossFit – Sat, Jul 8
Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Weight) (7m) AMRAP 200m Run/Row (Buy-in) ME Floor Press Rest: (3m)... Read More
ECHO | Week 1 | Bock 1
Blue Ridge CrossFit – CrossFit Instructional This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on... Read More