WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Reps. 25lbs VestPull Ups Press Ups Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag12 Cleans 12 Front Squats 12 Thrusters 12 Back Squats 200m Carry 1 Mile Run (no sandbag)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (5×5/75%) *14m Gymnastics Strict-Chinup (2xME/60s) Rest: 75s Metcon Metcon (Time) 21-15-09 V-up T2B Clean 135/95#

Blue Ridge CrossFit – CrossFit Metcon (Time) 21,15,12,9,5 Reps. 25lbs Vest.Burpee Pull Ups Walkout Press Ups Squats Hanging Leg Raises Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestBurpee Pull Ups Squats Walkout Press Ups Hanging Leg Raises

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) New Years Eve WOD. 25lbs Vest. 60lbs Sandbag1 Mile Carry 100 Devils Press 200 Thrusters 300 Squats 1 Mile Run (no sandbag)

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Gymnastics All movements judged. (3m) Rest between components 100 Double Under (Time) Max Distance Broad Jump (Distance) Strict Pull Up (Max Effort) 100 BURPEES FOR TIME (or 150 RX+) (Time)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest200m Run 25 Press Ups 25 Burpees 25 Spiderman Press Ups 25 Leg Raises 200m Run

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestBurpee Pull Ups Walkout Press Ups Lateral Lunges (each side) Butterfly Sit Ups