WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest800m Run Max Pull Ups (1 min) Max Press Ups (90... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (Time) 20 Pullup 40 Pushup 60 AirSquat 600m Run 20 PUL 40 PU 60 AS 600m Run... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (7,5,3,1/MW) (13m) Bent Over Row (7,5,3,1/MW) (9m) Gymnastics Chin-up | Max Effort | (3m) (1xME/3m)

Blue Ridge CrossFit – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) (4m) 6 OH Squat 115/75 6 BFB *REST: (3m) (5m) 7 Front Squat... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mons Rest. 60lbs Sandbag100m Walking Lunges 25 Squats 25 Zercher Good Mornings 25 Thrusters... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (8,6,4,2/MW) (9m) Good Mornings (8,6,4,2/MW) (9m) Gymnastics Pike Pushup | Max Effort | (3m) (1xME/3m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 3 Mins Rest. 35lbs Ruck1 Mile Ruck 30 Ground To Overhead 30 OH Squats 30... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8,6,4,2/MW) (13m) Bent Over Row (8,6,4,2/MW) (9m) Gymnastics Ring Row | Max Effort (3min) (1xME/3m)

Blue Ridge CrossFit – CrossFit Bench Press ((8,6,4,2/MW)) Back Squat ((8,6,4,2/MW)) Decline Push-UP ((1xME/3M))

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 1 Mins Rest. 60lbs Vest12 Thrusters 12 Zercher Good Mornings 20 Throws 500m Carry