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WOD

30
Jul

WHISKEY | Block 2 | Week 5

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Buddy WOD 🙂 Metcon (AMRAP – Rounds and Reps) (36m) 96 Partner MB Situp 192 MB Chest Pass (Buy-in) Then: (AMRAP) 6 Tire Flip 12 Tire Jump 24 Tipe Pushup 48 Double under*Both Athletes working on Buy-in *1 Athlete working on AMRAP
29
Jul

WHISKEY | Block 2 | Week 5

Blue Ridge CrossFit – CrossFit Warm-up Strength Bulgarian Split Squat (4×6/80%) (14m) Transition: (4m) Metcon Metcon (16 Rounds for time) EMOM | 4rds 10 Cal Bike 15 Box Jump 10 Hang Power Snatch 95/65# 15 T2B
27
Jul

WHISKEY | Bock 2 | Week 5

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×6/80%) (15m) Transition: (4m) Metcon Metcon (10 Rounds for time) EOMOM 100m Dash
25
Jul

H119

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. 25lbs Vest10 Burpee Pull Ups 10 Spiderman Press Ups 20 Lateral Lunges 20 Leg Raises 90 Secs Plank
20
Jul

WHISKEY | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Superset Wide Grip Bent Over Row (4xME/90s | 50%) Incline Hip Bridge (Extension) (4xME/75s) Lateral Bar Hop (4xME/60s | L/R=2) Metcon Metcon (AMRAP – Rounds and Reps) (11m) 8 Front Rack Forward Lunge 95/65# L/R=2 7 Bar Facing Burpee 6 HSPU
20
Jul

H118

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 35lbs Ruck.10 Pull Ups 20 Devils Press 30 OH Squats 100 Flutter Kicks 1 Mile Ruck
19
Jul

WHISKEY | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Superset Back Squat (4xME/90s | 50%) Ring Rows (4xME/75s) Weighted Hollow Body Flutter Kick (4xME/60s | WT: Athlete choice) Metcon Metcon (Time) 10,9,8,7,6… Burpee AKS 24/16kg
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