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WOD

9
Dec

H138

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestBurpee Pull Ups Spiderman Press Ups Squat Lunge Lunge Sprawls
8
Dec

H138

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag100m OH Carry 20 Cleans 20 Rows 20 Suitcase Deadlift (each side) 20 Get Ups 20 Thrusters 200m Carry
8
Dec

X-RAY | Week 12 | Block 3

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (Climbing:) 1-2: (10@55%) 70s 2-3: (8@65%) 80s 4-6: (6@75%) 90s Metcon Metcon (AMRAP – Rounds and Reps) (18m) 20′ DB OH Walking lunge 55/35# 10 Vup 05 Devil Press 55/35# 20′ DB Suitcase Lunge 55/35# 10 T2B 05 Ring Muscleup2A on all DB movements
7
Dec

X-RAY | Week 12 | Block 3

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (Climbing: ) 1-2: (10@55%) E85s 3-4: (8@65%) E95s 5-6: (6@75%) E2m Transition: (4m) Metcon Metcon (Time) 10/10, 9/9, 8/8, 7/7…1/1 Hang Power Clean 95/65# HSPU *06 PSTL DU after each RD. L/R=2CAP: (14m)
7
Dec

H138

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest2 Burpee Pull Ups 4 Walkout Press Ups 10 Squats
5
Dec

X-RAY | Week 12 | Block 3

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (Climbing:) 1-2: (10@55%) 3-4: (8@65%) 5-6: (6@75%) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 7 SA DB Snatch 55/35# 5 HSPU 3 Rope Climb 15′
5
Dec

H138

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Vest.400m Run 20 Pull Ups 30 Press Ups 50 Squats
3
Dec

H137

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 25lbs Vest. 60lbs Sandbag. 1 Mins Rest8 Pull Ups 12 Press Ups 15 Thrusters 20 Cleans 90 Secs Hollow Body Hold