WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon Teams of 2 Metcon (AMRAP – Rounds and Reps) (30m) 50m Run 5 MB Squat Clean WallBall Shot... Read More

Blue Ridge CrossFit – CrossFit Warm-up Superset 15s Rest between exercises 60s Rest between sets Front Rack Forward Lunge (4xME/45s Alternating Reps (L/R=1)) WT: Athlete... Read More

Blue Ridge CrossFit – CrossFit Warm-up Superset Wide Grip Bent Over Row (4xME/45s) WT: Athlete Choice Reverse Pike (Rotating) (4xME/45s) Transition: (3m) Metcon Metcon (4... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 min AMRAP. 25lbs Weighted vest2 Pull Ups 5 Press Ups 8 Squats

Blue Ridge CrossFit – CrossFit Warm-up Superset Wide Grip Bench Press (4xME/45s) WT: Athlete Choice Jacknife (4xME/45s) Transition: (3m) Metcon Metcon (AMRAP – Rounds and... Read More

Blue Ridge CrossFit – CrossFit Warm-up Superset Back Rack Reverse Lunge (4xME/45s) WT: Athlete Choice Handstand Push-ups (4xME/45s) Transition: (3m) Metcon Metcon (AMRAP – Rounds... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) EMOM 36mins. 25lbs Vest1 Burpee 2 Press Ups 3 Jump squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-1 Ladder. 45lbs SandbagThrusters Cleans Burpees Over Bag OH Squats

Blue Ridge CrossFit – CrossFit Warm-up Superset Bent Over Row (4xME/45s) WT: Athlete choice L-Sit Raise (Rings) (4xME/45s) *Transition: (3m) Metcon Metcon (AMRAP – Rounds... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Weight Vest1 Mile Run 20 Burpees 20 Press Ups 20 Squats