WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 60lbs Sandbag3 Mile Run 20 Thrusters 20 Press Ups 50 Flutter Kicks

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (EMOM | 10rds) WT: Max Weight M1-5: 5 reps M6-10: 7reps Transition: (3m) Metcon Metcon... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (EMOM | 10rds) M1-5: 5reps M6-10: 4reps WT: Max Weight Transition: (4m) Metcon Metcon (AMRAP –... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (EMOM | 10rds) M1-5: 5reps M6-10: 7reps WT: Max weight Transition: (4m) Metcon Metcon (AMRAP –... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (EMOM | 10rds) Min. 1-5: 5reps Min. 6-10: 7reps WT: Max Weight Transition: (4m) Metcon Metcon (Time)... Read More

Blue Ridge CrossFit – CrossFit RYAN (Time) Ryan Hendrix (Time) (5rds) 3 Rope Climb 15’ 500m Run 23 Pushup Then: 34 Burpee Wt Vest: 20/14#... Read More

Blue Ridge CrossFit – CrossFit Metcon (Time) 36 Min AMRAP 60lbs Sandbag8 Press Ups (alternate hands on bag) 8 Thrusters 8 Cleans

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Shoulder Press (EMOM | 8rds) WT: Max Weight M1-4: 4reps M5-8: 6reps Transition: (3m) Metcon Metcon... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Bent Over Row (EMOM | 8rds) M1-4: 4reps M5-8: 6reps Metcon Metcon (4 Rounds for reps)... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest 60lbs Sandbag1 Mile Run 20 BO Rows 12 Power Cleans 10 Bear Hug... Read More