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WOD

7
Oct

X-RAY | Week 3 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (8×3/80% | E75s) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 Russian Twist 24/16kg L/R=2 12 SA Hang Squat Clean 24/16kg L/R=2 12 Box Jump 24/20″
6
Oct

X-RAY | Week 3 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8×3/80% | E75s) Transition: (4m) Conditioning Metcon (Time) 100 Air Squat 75 Situp 50 Pushup 25 Strict Pullup1 TGU | EOMOM 32/20kg CAP: (20m)
6
Oct

H129

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 21 Reps Of Each. 25lbs Vest. 2 Mins RestPull Ups Burpees Kick Throughs Walking Lunges Leg Raises
5
Oct

X-RAY | Week 3 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Strength Pendlay Row (8×3/80% | E75s) Transition: (3m) Metcon Metcon (3 Rounds for reps) Sprint Work | Circuit | 30/60 | 3rds ERG BIKE (Upper Only) Jump Rope Bike (Lower)Stagger Heats
5
Oct

H129

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest800m Run 20 Pull Ups 30 Press Ups 50 Squats
4
Oct

X-RAY | Week 3 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (8×3/80%) *E75s Transition: (4m) Metcon Metcon (3 Rounds for weight) CIRCUIT | 60/60 | 3rds SA KBS (30sR/30sL) SA KB Rack Reverse Lunge (30sR/30sL) SA KB Hang C&J (60sR) SA KB Hang C&J (60sL)WT: Athlete choice
3
Oct

X-Ray | Week 3 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (8×3/80%) E75s Transition: (4m) Metcon Metcon (Time) (3rds) 10 Front Squat 10 Power Clean 10 Jerk135/95# *Grace Wt. *CAP: (8m)
30
Sep

X-RAY | Week 2 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (10×2/90% (CAP) E60s Metcon Metcon (3 Rounds for reps) CIRCUIT | 3M/3M | 3RDS AMRAP 15 CAL Bike 10 Mountain Tappers L/R=1 5 Devil Press 55/35#