Blue Ridge Fitness – CrossTraining Warm-up Strength Low Bar Back Squat (4×4/80%) (12m) Transition: (2m) Hammer Curl (2xME/60s) WT: Athlet choice (MW) Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 6 Front Squat 135/95# 6 Squat Thrust *(2m) REST (3m) AMRAP 5 Front Squat 115/75# 5 Burpee *(2m) REST (2m) AMRAP BF...Read More

Blue Ridge Fitness – CrossTraining Benchmark WOD CrossTraining Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SandboxCleans Thrusters OH Squats Russian TwistsRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. 60lbs Sandbag10 BO Rows 10 Under Hand Shoulder Press 10 Get UpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Rack Split Squat (5×5/75% | 5L/5R) *12m Transition: (2m) Accessory Dumbbell Lateral Delt Raise (2xME/60s) Rest: (60s) between sets Core Metcon (No Measure) CIRCUIT | 30/15 | 3rds Kneeling MB Cross-Body Raise L Kneeling MB Cross-Body Raise R MB Weighted Vup MB Weighted Reverse HyperWT: Athlete ChoiceRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs SandbagPull Ups Hand Release Press Ups Shoulder Taps *2 Butterfly Sit Ups Metcon (Time) 10* 100m Repeats.5 * 25lbs Vest 5 * Without 1:1 Work : Rest RatioRead More

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Mid-Hang Squat Snatch (7×3/80% | E75s) Transition: (3m) Metcon Metcon (Time) 10,2/8,4/6,6/4,8/2,10 Clean RMU *Continue to climb until complete or clock stops. (15m) **WT: starts at 135/95 and climbs each rd. (135/95, 155/105, 185/120, 225/155)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deficit Deadlift (5×5/75%) (14m) Transition: (2m) Accessory Overhead Tricep Extension (2xME/60s) Rest: (60s) between sets Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (4m) 12 WallBall Shots 20/14# 6 SDHP 95/65# Rest: (4m) (4m) 6 TSTR 95/65# 12 MB Clean 20/14#Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest.1 Mile Run 30 Burpees 30 Press Ups 30 Walkouts 2 Mins PlankRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Reps. 60lbs SandbagCleans Front Squat Shoulder PressRead More