WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×8/70%) *14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 50 V-up 50 ABmat Situp... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×8/70%) *(8m) *Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 Weighted Stepup... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestPress Ups Burpees Pull Ups Squats Hanging Leg Raises

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbsOdd Miles 50 Press Ups 50 Ruck Halos Even Miles 50 OH Walking Lunges... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Low Bar Back Squat (4×8/75%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) 50m Bear Crawl... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (AMRAP – Reps) 36 Min AMRAP 60lbs Sandbag5 Burpee Pull Ups 5 Devils Press 5 Ground To Shoulder... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×8/75%) Metcon Metcon (AMRAP – Reps) (3m) Clean & Jerk 115/75 Rest: (3m) (4m) C &... Read More

Blue Ridge CrossFit – CrossFit Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagThrusters OH Walking Lunges (each leg) Pull Ups Cleans Leg Raises Get Ups

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SandbagsThrusters OH Walking Lunges (each leg) Cleans Chest Press Leg Raises Bear Crawl Drag... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Barbell Shrug (4×6/80% ) (8m) Transition: (3m) Metcon (Time) (5rds) 25′ Front Rack Walking Lunge 55/35# 10 Push... Read More