WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) DEADLIFT: ME/3m @ 75% Metcon (Weight) BENT OVER ROW: ME/3m @ 75% Gymnastics Ring Strict Pullup... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) With a (25m) Running Clock: 50-40-30-40-50 Double Under ABmat Situp (Buy-in) Then:... Read More

Blue Ridge CrossFit – CrossFit Metcon (Weight) BENCH PRESS: (ME/3m@75%) Metcon (Weight) BACK SQUAT: (ME/3m @ 75%) Metcon (AMRAP – Reps) GYMNASTICS FIXED BAR DIP... Read More

Blue Ridge CrossFit – CrossFit Instructional Bring attire to get dirty and gloves or hand protection Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (5... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/4m @ 65% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/4m @ 65% Gymnastics Strict... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) DEADLIFT: ME/4m @ 65% Metcon (Weight) BENT OVER ROW: ME/4m @ 65% Gymnastics Strict-Chinup (ME/3m)

Blue Ridge CrossFit – CrossFit Metcon (Weight) BENCH PRESS: (ME/4M@65%) Metcon (Weight) BACK SQUAT: (ME/4M @ 65 %) Metcon (AMRAP – Reps) GYMNASTICS CLOSE GRIP... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/5m @ 55% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/5m @ 55% Gymnastics Pike... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest100m Walking Lunges 50m Bear Crawl 30 Burpees 30 Press Ups... Read More

Blue Ridge CrossFit – CrossFit Instructional “MURPH” can be scaled by doing no vest, 1/2 the reps/distance, partnering up and modifying movements *Benchmarks: Any athlete... Read More