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WOD

7
Jun

ZULU | Block 3 | Week 10

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) DEADLIFT: ME/4m @ 65% Metcon (Weight) BENT OVER ROW: ME/4m @ 65% Gymnastics Strict-Chinup (ME/3m)
3
Jun

ZULU | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/5m @ 55% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/5m @ 55% Gymnastics Pike Push-up (ME/3m)
30
May

H155

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest100m Walking Lunges 50m Bear Crawl 30 Burpees 30 Press Ups 30 Squats 400m Run
29
May

Memorial Day 2022 “MURPH”

Blue Ridge CrossFit – CrossFit Instructional “MURPH” can be scaled by doing no vest, 1/2 the reps/distance, partnering up and modifying movements *Benchmarks: Any athlete wanting to run “MURPH” as a BM MUST have a judge. 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
27
May

ZULU | Block 2 | Week 8

Blue Ridge CrossFit – CrossFit Final week of Block 2 Warm-up Strength Shoulder Press (2xME/60s (Climbing) Rest: (1m45s) between sets WT: 55,60% Back Rack Reverse Lunge (2xME/60s (Climbing)) Rest: (2m) between sets WT: 55/60% *Alternating reps Accessory Dumbell Front Delt Raise (3xME/30s) Rest: (60s) between sets WT: MW
26
May

ZULU | Block 2 | Week 8

Blue Ridge CrossFit – CrossFit Final Week of Block 2 Warm-up Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds Hang Clean 55/35# Front Squat 55/35# Hang Snatch 55/35# Floor Press 55/35# *Rest (60s) after each rdTransition: (4m) Metcon (Time) Assault Bike ME/1/2 mile
25
May

ZULU | Block 2 | Week 8

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (2xME/60s (Climbing) Rest: (2m) between sets WT: 55,60% Bent Over Row (2xME/60s (Climbing) Rest: (100s) between sets WT: 55,60% Accessory Plate Concentration Curl (3xME/30s) Rest: (60s) between sets WT: MW