WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest5 Burpees 8 Diamond Press Ups 20 Reverse Lunges

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36min AMRAP @Bodyweight5 Burpees 8 Diamond Press Ups 12 Squat Jumps Metcon (Time) 8*200m RepeatsWork: Rest 1:1

Blue Ridge CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Partner WOD | Teams of 2 Metcon (Time) 1600m Run *25 Pushup/25 Squat Every 200m*Both athletes Run/walk. *Partition reps as desired *Rz+: Ruk/Vest 20/14# CAP: 30m

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (Time) “ANNIE” *E90s 3 Clean 135/95#*Transition: (4m) Strength Shoulder Press (3×12/65%) (8m)

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (Time) 21-15-09 SA DB Thruster 55/35# Burpee to Bar Rest 2x duration Then: 100 WBS 20/14#Athlete rests twice as long as 21-15-09 (ie 3:05 = 6:10 rest) *CAP: 6m (total 22m) *Transition: (4m) Strength Wide Grip Bench Press (3×12/MW) (10m)

Blue Ridge CrossFit – CrossFit Warm-up Metcon () Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 PushPress 95/65# 8 Bar Muscleup Rest:(5m) (6m) 6 S2OH 135/95# 6 Ring MuscleupTransition: (4m) Weightlifting Snatch (4×2/Climbing to heavy couplet) EOMOM