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WOD

23
May

ZULU | Block 2 | Week 8

Blue Ridge CrossFit – CrossFit Final week of Block 2 Warm-up Strength Bench Press (2xME/60s (Climbing) Rest: (105s) between sets WT: 55%/60% Back Squat (2xME/60s (Climbing) Rest: (2m) between sets WT: 55%/60% Accessory Plate Tricep Extension (3xME/30s) Overhead standing tricep extension with Plate-Elbows behind temples extend to full positionRest: (60s between sets) WT: MW
23
May

H154

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Ladder. 25lbs VestBurpees Pull Ups
22
May

ZULU | BLOCK 2 | WEEK 8

Blue Ridge CrossFit – CrossFit Instructional Final week of block 2 Warm-up Metcon A: Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Strict Pullup Box Jump 30/24″ Deficit Pushup 3″ Double-Under *Rest: (60s) after each rd. *Transition: (4m) Conditioning 400m Run (Time) Max Effort 400m Run
22
May

H154

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag400m Carry 30 Cleans 30 Thrusters 30 Front Squats 30 Walking Lunges 400m Run (no bag)
19
May

H153

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest800m Run 100m Burpee Broad Jump 200m Walking Lunges 50 Press Ups 100m Bear Crawl 800m Run
18
May

H153

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25 LBS VestPull Ups Press Ups Squats Burpees Leg Raises
17
May

H153

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 60lbs Sandbag2 Burpees Over Bag 4 Cleans 6 Rows
16
May

H153

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 30 Pull Ups 30 Burpees 30 Press Ups 100 Mountain Climbers
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