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WOD

15
Jan

H93

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps BodyweightHand Release Press Ups Burpee Tuck Jumps Kick Throughs Leg Raises Metcon (Time) 8*400m SprintsWork : Rest Ratio 1:1
15
Jan

Community WOD! :)

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 3 (Buddy WOD) Metcon (AMRAP – Rounds and Reps) (25m) 15 CAL ECHO 25 Double Under 15 SA DB Hang Snatch 55/35# 25 Russian Twist + Toe Tap 15 SA DB PushPress 55/35# *Min 0-12: 1 Athlete in 1/2 Plank hold at all times *Min 12-25: 1 Athlete in Hollow hold at all times1 Athlete work 1 Athlete rest 1 Athlete hold Rotate as needed
14
Jan

UNIFORM | Week 2 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Sumo Deadlift (4×8/MW | 2221) *14m *Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (17m) 15 American KB Swing 24/16kg 10 SL Toe Touch L/R-1 15 Lateral Plank Plate Hop 10 Plate Pushup
13
Jan

H93

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 50,40,30,20,10 Reps 60lbs SandbagBO Rows Press Ups Squat Jumps Over Bag Leg Raises
12
Jan

UNIFORM | Week 2 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Front Squat (4×8/MW | 2221) (14m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 9 Plank Jack 18 Air Squat 9 Vup 18 Reverse Lunge L/R=2
12
Jan

H93

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP 25lbs Vest.5 Press Ups 5 Pull Ups 5 Burpees Metcon (Time) 8 * 200m Hill SprintsWalk to start is recovery time
8
Jan

H92

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10km Run 25lbs VestEvery 5 Mins (run time) 10 Burpees 10 Squats 10 Press Ups
7
Jan

UNIFORM | Day 5 | Block 1

Blue Ridge CrossFit – CrossFit Instructional “UNIFORM” Cycle, Block 1 will include TEMPO/Paused Strength components, Olympic Lifting and Skill Transfer accompanied by Constantly Varied Metabolic conditioning. Warm-up Strength Paused Deadlift (4×8/MW | 2221) *(14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 8 SB G2OS 50/35# 16 Air Squat 8 SB Power Clean 50/35# 16 ABmat Situp
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