WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 2 Mins Rest. 60lbs Sandbag8 Cleans 8 Front Squats 8 Thrusters 8 Get Ups 400m... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestPull Ups Press Ups Squats Burpees Hanging Leg Raises

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (26m) 50 Double Under 25 Air Squat 15 AKS 24/16kg 10 Box... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 12 Pull Ups 20 Press Ups 30 Squats... Read More

Blue Ridge CrossFit – CrossFit Instructional Day 1 of the “ZULU” cycle. This block will include concentrated strength components and segemented metobolic conditioning. Warm-up Strength... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 12 Burpees 20 Squats 30 Walking Lunges 90... Read More

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

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag12 Clean and Press 12 Zercher RDL 20 Front Rack Walking... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Murph. Bodyweight1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run

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