Blue Ridge Fitness – CrossTraining Warm-up Strength Deficit Deadlift (4×4/80%) (12m) Transition: (2m) Accessory Overhead Tricep Extension (2xME/60s) Rest: (60s) between sets Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (4m) 12 DB Hang Clean 55/35# 6 Front Squat 135/95# Rest: (4m) (4m) 6 S2OH 135/95# 12 DB OHS 55/35#Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Ladder. 60lbs SandbagCleans Thrusters Bear Hug SquatsRead More

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Metcon (Weight) COMPLEX: High-Hang Squat Clean Mid-Hang Squat Clean Squat Clean7×3/80% E75s Metcon Metcon (AMRAP – Reps) (10m) ME MB Clean + Burpee 20/14# *50 DU EOMOMRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest5 Burpees 8 Press Ups 10 Squats.Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Box Squat (4×4/80%) (12m) Transition: (2m) Accessory Hammer Curl (2xME/60s) Metcon Metcon (Time) 21-15-09 Floor Press 155/105# Strict PullupRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) With a 24m running clock: 100 Slam Ball 40/25 200 Leg Toss 100 Pike Pushup 200 MB Toe-Tap L/R=2 (Buy-in) Then: With remaining time: (AMRAP) 20 TSTR 95/65 20 Bar Over Burpee 20 Back Rack Frwd Lunge...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 40 lbs RuckEvery Mile 10 Press Ups 10 Swings 10 Thrusters 50 Flutter KicksRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestBurpees Broad Jumps Diamond Press Ups Lateral Lunges Leg RaisesRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Rack Reverse Lunge (4×4/80% | 4L/4R) *(12m) *Transition: (2m) Accessory Dumbbell Lateral Delt Raise (2xME/60s) Rest: (60s) between sets Transition: (2m) Core Metcon (No Measure) TABATA | 20/10 | 5rdsWT: Athlete Choice WTD Flutter MB Hip Bridge MB Russian Twist SL Extension R SL Extension LRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest800m Run 10 Pull Ups 20 Press Ups 50 Walking Lunges 30 Leg Raises 2 Mins PlankRead More