DELTA | Block 3 | Week 10
Blue Ridge CrossFit – CrossFit Strength Back Squat (3×1/85%) Front Squat (3×1/85%) Overhead Squat (3×1/85%) Accessory Goblet Cossack Squat (3xME/35s) Rest: (35s) WT: MW (Athlete... Read More
DELTA | Block 3 | Week 9
Blue Ridge CrossFit – CrossFit Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (28m) AMRAP 20 WBS 20/14# 20 AKS... Read More
DELTA | Block 3 | Week 9
Blue Ridge CrossFit – CrossFit Strength (21m) Deadlift (3×2/80%) Sumo Deadlift (3×2@80%) Romanian Deadlift (RDL) (3×2/80%) Accessory DB Sumo Romanian Deadlift (3xME/30s) Rest: (30s) WT:... Read More
“MURPH” Hero WOD | 2023
Blue Ridge CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20#... Read More
DELTA | Block 2 | Week 8
Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRCF *Burgers will be provided please bring a side dish or something to... Read More
DELTA | Block 2 | Week 8
Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRCF *Burgers will be provided please bring a side dish or something to... Read More
DELTA | Block 2 | Week 8
Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRCF *Burgers will be provided please bring a side dish or something to... Read More
DELTA | Block 2 | Week 8
Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRCF *Burgers will be provided please bring a side dish or something to... Read More
DELTA | Block 2 | Week 7
Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Double-Under 1/2 Getup L-Sit Raise Windmill Reverse HyperWT: Athlete... Read More
DELTA | Block 2 | Week 7
Blue Ridge CrossFit – CrossFit Strength (24m) Back Squat (3×4/70%) Front Squat (3×4/70%) Overhead Squat (3×4/70%) Accessory Arnold Press (3xME/40) Rest: (40s)Between sets WT: Athlete... Read More