WOD

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Mid-Hang Squat Clean (7×3/80%) E75s Transition: (3m) Metcon Metcon (Time) 27-24-21 SA DB TSTR 55/35# C2B*CAP: 10m

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest800m Run 25 Press Ups 30 Burpees 50 Squats 100 Flutter... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Box Squat (5×5/75%) (14m) Transition: (2m) Accessory Hammer Curl (2xME/60s) Metcon Metcon (Time) 50 Double-Under 05 Cluster 40... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbs RuckEvery Mile 12 Press Ups 90 Secs Plank 20 Squats 90Secs Squat Hold... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Rack Reverse Lunge (5×5/75% | 5L/5R) *(14m) *Transition: (2m) Accessory Dumbell Lateral Delt Raise (2xME/60s) Rest: (60s)... Read More

Blue Ridge CrossFit – CrossFit Benchmark WOD CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap:... Read More

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High Hang Squat Snatch (7×3/80%) *E75s *Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 7 Power... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (5×5/75%) (14m) Accessory Overhead Tricep Extension (2xME/60s) Rest: (60s) between sets Metcon Metcon (AMRAP – Rounds and... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-1 ladder. 25lbs VestPull Ups Burpees press Ups Squats V-Ups