WOD

Blue Ridge CrossFit – CrossFit (Final week of Block 1) Instructional Athletes workup to Max loads on all ROW movements. Must have judge on all... Read More

Blue Ridge CrossFit – CrossFit (Final week of Block 1) Instructional Athletes workup to Max loads on all Squat movements. Must have judge on all... Read More

Blue Ridge CrossFit – CrossFit (Final week of Block 1) Instructional Athletes workup to Max loads on All Bench Pressing movements. Must have judge on... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Stance Deadlift (4×10/65%) (13m) Transition: (4m) Metcon Metcon (3 Rounds for reps) CIRCUIT | 60/30 | 3rds... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Grip Bent Over Row (4X10/65%) (9m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (6m) 10... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Bench Press (4×10/65%) (13m) Transition: (4m) Conditioning Metcon (5 Rounds for time) 50m Sprint Rest: (60s)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×10/65%) (14m) Transition: (4m) Metcon Metcon (Time) 800m Run Then: (3rds) 8 DB Snatch 6 DB OH... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×10/65% ) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (5m) 10 Thruster 95/65#... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×10/65%) (15m) Transition: (4m) Metcon Metcon (AMRAP – Reps) (7m) DB Burpee Stepup 55/35# 24/20″ *15... Read More

Blue Ridge CrossFit – CrossFit Instructional This block will integrate daily strength components integrated with metabolic conditioning Warm-up Strength Wide Grip Bench Press (4×10/65%) (14m)... Read More