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WOD

13
Aug

H73

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5 Reps. 45lbs Sandbag. 25lbs Weighted Vest.Thrusters Burpees Over Bag Press Ups Devils Press Metcon (Time) 8*400m RepeatsWork: Rest Ratio 1:2
13
Aug

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Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (AMRAP – Rounds and Reps) (12m) 6 Squat Clean Thruster 24/16kg 6 SB Snatch 50/35# *6 Jumping SB Lunge EMOM L/R=2
12
Aug

H73

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 25lbs Weighted Vest12 Pull Ups 15 Burpees 20 Press Ups 200m Sprint.
12
Aug

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Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (Time) 200m Run 20 SBT (SB Thruster) 50/35# 20 T2B (Toe-to-Bar) 150m Run 15 SBT 15 T2B 100m Run 10 SBT 10 T2B 50m Run 5 SBT 5 T2B Then: 12-10-08 Box Jump 30/24″ SB Burpee
11
Aug

SIERRA | Week 7| Block 2

Blue Ridge CrossFit – CrossFit Strength Romanian Deadlift (2×6/80% | 2×4/85%) (10m) *Transition (2m) Gymnastics Incline Hip Bridge (Extension) (ME/2m) *Transition (2m) Core Metcon (Time) (4rds) 35 Double Under 25 Goblet Squat 24/16kg 15 HSPURx+: 32/20kg CAP: (12m)
11
Aug

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Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (Time) 50 SL V-up L/R=2 50 SL Pushup L/R=2 50 SB Alternating Toe Tap L/R=2 Then: 21-15-09 SB Squat Clean 50/35# SB Burpee 50/35#
10
Aug

SIERRA | Week 7 | Block 2

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Grip Bench Press (2×6/80% | 2×4/85%) (12m) *Transition: (2m) Gymnastics Push-ups | Max Effort (2m) Metcon Metcon (AMRAP – Rounds and Reps) With a 20m running clock: 800m Run (Buy-in) Then with remaining time: AMRAP: 6 PushPress 95/65# 9 Hang Power Snatch 95/65# 12 Box Jump 24/20′
10
Aug

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Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (4 Rounds for reps) EMOM | 16m | 4rds ME/30s Cal Row ME/30s OH Sledge ME/30s SB G2OH 50/35# ME/30s SB Russian Twist | L/R=2
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