WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbs RuckAt 4 Miles 100 Press Ups 100 OH Squats 100 Rows 300 Flutter... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Vest100m Walking Lunges 400m Run 50m Bear Crawl 30 Press Ups 50m Squat Jumps... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 30 Min EMOM. 25lbs Vest2 Walk Out Press Ups 2 Squat, Lunge, Lunge 1 Burpee Metcon (Time)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Benchmark/Strength Total Time: (36m) Back Squat (Workup to 1RM) Front Squat (Workup to 1RM) Overhead Squat (Workup to 1RM)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Snatch (Work up to 1RM) (12m) Benchmark WOD Isabel (Time) For Time: 30 Snatches, 135# /... Read More

Blue Ridge CrossFit – CrossFit Warm-up Instructional *Athletes have (30m) to work up to 1RM on all lifts. *All 1RM attempts must be witnessed or... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 Metcon (Distance) (30m) Farmer Carry 24/16kg *EOMOM: 15 Pushups 12 AKS 09 Burpee

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (8,6,4,2/MW) (7m) Transition: (3m) Metcon Metcon (No Measure) CIRCUIT | 40/20 | 3rds DB Fly KB... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8,6,4,2/MW) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 3 Snatch 135/95# 6 OHS... Read More