WOD

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 2nd month of our new project! All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! And don´t panic- we will increase the level on a regular basis! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 30s of easy running on the spot Arm Circling 15sec each direction Hip Circling 15 sec each direction 10 Air squads 10 Inch Worm & PushUps 30s Jumping jacks 5 each (LH/RH) Lunges with nice stretch 30s Mountain Climbers 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 Post Workout Stretching routine #1 (Checkmark) 1. Standing Forward Fold: Stand with your feet hip-width apart. Bend forward from your hips and let your upper body hang down towards the floor. Hold for 30 seconds.... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 2 Strength Components will be periodized of %’s Week 1: 3×12/50% Week 2: 4×8/70% Week 3: 5×6/80% Week 4: 3×5/85% *IMPORTANT : Athletes DO NOT max out or exceed prescribed %’s. Warm-up Strength Romanian Deadlift (RDL) (4×8/70%) Metcon Kettlebell Work (Weight) Circuit: 30/15 | 2rds SA RKS SA Hang Clean SA Front Rack Reverse Lunge SA Front Squat *Then: FLOW: Circuit: 60/60 | 4rds | L/R/L/R WT: Athlete choice Score: Flow ONLY

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 2nd month of our new project! All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! And don´t panic- we will increase the level on a regular basis! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 30s of easy running on the spot Arm Circling 15sec each direction Hip Circling 15 sec each direction 10 Air squads 10 Inch Worm & PushUps 30s Jumping jacks 5 each (LH/RH) Lunges with nice stretch 30s Mountain Climbers 20min AMRAP (AMRAP – Rounds) +100m Sprint +40 Air Squats +30 Abmats +20 PushUps +10 PullUps Max Plank Max Plank for Time Post Workout Stretching routine #1 (Checkmark) 1. Standing Forward Fold: Stand with your feet hip-width apart. Bend forward from your hips and let your upper body hang down towards the floor. Hold for 30 seconds. 2. Standing Quad Stretch: Stand tall and grab your right ankle with your right hand. Pull your heel towards your glutes to stretch your quadriceps. Hold for 15... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 2nd month of our new project! All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! And don´t panic- we will increase the level on a regular basis! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 30s of easy running on the spot Arm Circling 15sec each direction Hip Circling 15 sec each direction 10 Air squads 10 Inch Worm & PushUps 30s Jumping jacks 5 each (LH/RH) Lunges with nice stretch 30s Mountain Climbers 8 Rounds for time (8 Rounds for time) +15 Reverse Lunges +15 Hollow Rocks +15 PushUps Have fun Dead Hang (Time) max time possible! If you feel like quitting-add another 10s! 🙂 Post Workout Stretching routine #1 (Checkmark) 1. Standing Forward Fold: Stand with your feet hip-width apart. Bend forward from your hips and let your upper body hang down towards the floor. Hold for 30 seconds. 2. Standing Quad Stretch: Stand tall and grab your right ankle with your right hand. Pull your heel... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 2 Strength Components will be periodized of %’s Week 1: 3×12/50% Week 2: 4×8/70% Week 3: 5×6/80% Week 4: 3×5/85% *IMPORTANT : Athletes DO NOT max out or exceed prescribed %’s. Warm-up Strength Back Squat (4×8/70%) (14m) Metcon Metcon (AMRAP – Reps) (4m) AMRAP 4 Squat Clean 135/95 4 BJ Burpee 24/20″ *Rest: (4m) (4m) AMRAP 6 Front Squat 135/95# 4 Burpee Pullup 6″ Rx+: WT: 155/105# Box: 30/24″ Bar: 10″

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 2nd month of our new project! All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! And don´t panic- we will increase the level on a regular basis! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 30s of easy running on the spot Arm Circling 15sec each direction Hip Circling 15 sec each direction 10 Air squads 10 Inch Worm & PushUps 30s Jumping jacks 5 each (LH/RH) Lunges with nice stretch 30s Mountain Climbers Reps for time (Time) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Let´s go!!! +Burpees +PushUps +Air Squats +PullUps Post Workout Stretching routine #1 (Checkmark) 1. Standing Forward Fold: Stand with your feet hip-width apart. Bend forward from your hips and let your upper body hang down towards the floor. Hold for 30 seconds. 2. Standing Quad Stretch: Stand tall and grab your right ankle with your right hand. Pull your heel towards your glutes to stretch your quadriceps. Hold for 15 seconds and then switch sides. 3. Standing Hamstring Stretch: Stand... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 2 Strength Components will be periodized of %’s Week 1: 3×12/50% Week 2: 4×8/70% Week 3: 5×6/80% Week 4: 3×5/85% *IMPORTANT : Athletes DO NOT max out or exceed prescribed %’s. Warm-up Strength Deadlift (4×8/70%) (14m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 200m Run 20 Double-Under 18 WBS 20/14# 16 ABmat Situp 14′ DB Suitcase Lunge 55/35#Rx+: Vest: 20/14#

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (3 Rounds for reps) CIRCUIT: 2M/1M | 3rds Stone G2S 75/50# OH Sledge 10/8# Log Flip Walking Sled Push 215/165#*1 Athlete working *Rx+: Vest: 20/14# *Athletes should dress accordingly for outdoor conditions. (Consider skully caps, hoodies, gloves etc.)