WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (6 Rounds for time) E3MOM Rd1: 15 Box Jump 24/20″ 09 Ring Dip 03 Clean 95/65# Rd... Read More

Blue Ridge CrossFit – CrossFit Metcon (Time) 8 Rounds. 2 Mins Rest. 60lbs Sandbag5 Cleans 8 Rows 12 Thrusters 15 Burpees Over Bag 100 Mountain... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (5 Rounds for weight) Close Stance Deadlift: (5xME/60s) *60s Rest between setsTransition: (4m) Metcon Metcon (Time) 22-16-10... Read More

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) (20m) 20′ SA OH walking Lunge 55/35# 2 Rope Climb 15′ 30′... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (AMRAP – Reps) 36 Min AMRAP. 25lbs Vest8 Press Ups 12 Burpees 20 Squats

Blue Ridge CrossFit – CrossFit Warm-up Accessory Metcon (No Measure) Circuit (A) | 40/20 | 4rds SA DB Press SA DB Row Circuit (B) |... Read More

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (Time) 400m Run 40 Burpee 300m Run 30 Burpee 200m Run 20 Burpee*CAP: (16m) *Transition: (3m) Core... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (5 Rounds for weight) Romanian Deadlift (5xME/60s) *Rest: (60s) Between setsTransition: (4m) Metcon Metcon (AMRAP – Rounds... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 100 Reps. 25lbs VestPull Ups / Bo Rows Press Ups Squats Walking Lunges (each leg) Burpees Leg... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (Time) 3 Hang Power Snatch 95/65# 3 Squat Snatch 95/65# 3 OHS 95/65# 30 WallBall Shot 20/14#... Read More