WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestPull Ups Press Ups Squats Butterfly Sit Ups

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High Hang Power Clean (7×3/80%) E75s Transition: (4m) Metcon Metcon (AMRAP – Reps) CIRCUIT | 60s/75s | 3rds... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2Mins Rest. 60lbs Sandbag400m Carry 30 Cleans 30 Thrusters 30 Squats 30 Good Mornings 30... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. Bodyweight5 Pull Ups 10 Press Ups 15 Squats Metcon (Time) 10*400m Repeats1:2... Read More

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) 18m Running Clock: M1-10: 10 Snatch 135/95# 20 Ring Dip M10-18: 08... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Murph. 25lbs Vest1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (8×2/90%) (9m) Gymnastics Strict Toes-To-Bar (2xME/60s) Rest: (75s) between sets Metcon Metcon (5 Rounds for reps)... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest5 Hidhu Press Uos 5 Dips 12 Lateral Lunges

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (8×2/90%) (9m) Gymnastics Deficit Pushup (ME/60s) Rest: (75s) between each set Metcon Metcon (AMRAP –... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8×2/90%) (14m) Gymnastics L-Sit Raises (Pullup Bar) (ME/60s) Rest: (75s) between sets (Compare to wk 1&2) Metcon... Read More