WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon A: Metcon (AMRAP – Rounds and Reps) (9m) 09 Power Clean 135/95# 06 HSPU 03 RMURest: (6m) Then:... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest (1 Mins Rest Between Exerciss). 25lbs VestMax Pull Ups 2 Mins Max... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 1-10-1 Ladder. 25lbs VestBurpees Press Ups Squats Leg Raises.

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (5xME/45s (Climbing) Rest: (105s) between sets WT: 55,60,65,70,75% Bent Over Row (5xME/45s (Climbing) Rest: (90s) between sets... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Bodyweight Murph1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagBurpees Over Bag Clean and Press BO Rows OH Squats Get Ups

Blue Ridge CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (12m) 200m Run 5 Ground to Overhead 155/105 2 Rope Climb 15’ Rest: (4m)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (12m) 200m Run 5 Ground to Overhead 155/105 2 Rope Climb 15’... Read More

Blue Ridge CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) METCON (AMRAP Rounds and reps) 15M 100M Run 20 SL KB G2OH 24/16 kg... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (7,5,3,1/MW) (9m) Good Mornings (7,5,3,1/MW) (9m) Gymnastics Strict Ring Dip | Max Effort (3m) (1xME/3m)