WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (Climbing:) 1-2: (10@55%) 3-4: (8@65%) 5-6: (6@75%) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (14m)... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Vest.400m Run 20 Pull Ups 30 Press Ups 50 Squats

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (3 Rounds for reps) (7m) 7 Deadlift 225/155# 7 Bar facing Burpee... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 25lbs Vest. 60lbs Sandbag. 1 Mins Rest8 Pull Ups 12 Press Ups 15 Thrusters 20... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Pendlay Row (Climbing:) 1-2: (8@65%) E65s 3-4: (6@75%) E75s 5-6: (4@85%) E90s Transition: (3m) Metcon Metcon (6 Rounds... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (Climbing:) 1-2: (8@65%) E65s 3-4: (6@75%) E75s 5-6: (4@85%) E90s Transition: (3m) Metcon Metcon (4 Rounds... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Vest 60lbs Sandbag. 2 Mins Rest200m OH Carry 12 Thrusters 12 BO Rows 12... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (Climbing: ) 1-2: (8@65%) 3-4: (6@75%) 5-6: (4@85%) Transition: (4m) Metcon Metcon (Time) 10/10, 9/9, 8/8,... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (Climbing:) 1-2: (8@65%) 3-4: (6@75%) 5-6: (4@85%) Transition: (4m) Metcon Metcon (Time) 50 Double Under 25... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (Climbing:) 1-2: (8@65%) 3-4: (6@75%) 5-6: (4@85%) Transition: (4m) Metcon Metcon (AMRAP – Rounds) Death by Thruster:... Read More