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WOD

11
Jul

WHISKEY | Week 3 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Superset 15s arest between exercises 90sRest between sets Bench Press (4xME75s) 55% Double-Unders (4xME/60s) Russian Twist WT:Athlete chojce Metcon Metcon (5 Rounds for time) Sprintwork: 5x100m 75s Rest between sets
11
Jul

H117

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,95 Reps 25lbs VestPull Ups Press Ups Burpees Squat Jumps Leg Raises
9
Jul

WHISKEY | Week 2 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) (21m) 2 Laps 05 TireFlip 09 Stone G2OS 15 PullupBoth Athletes run 1 Athlete working Metcon (AMRAP – Rounds and Reps) (21m) 2 Laps 05 TireFlip 09 Stone G2OS 15 PullupBoth Athletes run 1 Athlete working
6
Jul

WHISKEY | Week 2 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 75s Rest between sets Bent Over Row (4xME/60s) WT: (60%) L-Sit Raise (Rings) (ME/45s) American KB Swing (4xME/30s) WT: Athlete choice Metcon Metcon (Time) 300m Run 30 WBS 20/14# 30 ABmat Situp 200m Run 20 WBS 20 ABSU 100m Run 10 WBS 10 ABSUCAP: (14m)
5
Jul

H116

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Decreasing Weight After Each Run. 60lbs Sandbag. 25lbs Vest400m Carry (sandbag & Vest) 25 Cleans 25 Thrsusters 25 Rows 800m Run (no sandbag) 25 Press Ups 25 Burpees 25 Squats 2000m Run (no vest/ sandbag) 200 Mountain Climbers 100 Leg Raises 200 Ab Cycles
5
Jul

WHISKEY | Week 2 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 75s Rest between sets Back Squat (4xME/60s) WT:(60%) Pull-ups (4xME/45s) Double-Unders (4xME/30s) Metcon Metcon (Time) 10,8,6,4,2 KB Hang Squat Clean 24/16kg Ring Musclep
4
Jul

WHISKEY | Week 2 | Day 3

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 75s Rest between sets Bench Press (4xME/60s) WT: (60%) V-up (4xME/45s) American KB Swing (4xME/30s) WT: Athlete choice Metcon Metcon (AMRAP – Rounds and Reps) (10m) 10 SA KB TSTR 24/16kg (5L/5R) 100m Run
2
Jul

H115

Blue Ridge CrossFit – CrossFit Metcon (Time) 5 Rounds. 35lbs Ruck400m Run 25 Press Ups 50 OH Squats 200 Flutter Kicks