Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (5×5/75%) (14m) Accessory Overhead Tricep Extension (2xME/60s) Rest: (60s) between sets Metcon Metcon (AMRAP – Rounds and Reps) (11m) 11 T2B 22′ OH Lunge 11 S2OH 22′ FR LungeWT: 55/35#Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10-1 ladder. 25lbs VestPull Ups Burpees press Ups Squats V-UpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting High Hang Squat Clean (7×3/80%) E/75s Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 10 WallBall Shot 20/14 5 C2B *EOMOM: 3 Clean 185/120#*Start Clean min. 0:00Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Low Bar Back Squat (5×5/75%) (14m) Transition: (2m) Hammer Curl (2xME/60s) WT: Athlet choice (MW) Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (3m) AMRAP 5 2A DB Hang Clean 5 2A DB Front Squat *(3m) REST (3m) AMRAP 5 2A DB Clean 5 2A DB PushPress...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag800m Carry 12 Thrusters 12 Cleans 12 Front Squats 12 Press Ups 800m Run (no sandbag)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Double 1/2 Murph. 1st 1/2 25lbs Vest. 2nd 1/2 No Vest800m Run 50 Pull Ups 100 Press Ups 150 Squats 800m Run * Remove Vest * 800m Run 50 Pull Ups 100 Press Ups 150 Squats 800m RunRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bulgarian Split Squat (3×10/MW | 10L/10R) (12m) Transition: (2m) Dumbbell Military Press (2xME/60s) Rest: (60s) Between sets WT: MW Transition: (2m) Core Metcon (No Measure) TABATA | 20/10 | 5rds Banded Good Morning Banded Hip Abductions Reverse Hyper Jackknife KB PendulumWT/Band: Athlete choiceRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestBurpees Walk Out Press Ups Sissy Squats Butterfly Sit UpsRead More

Blue Ridge Fitness – CrossTraining Benchmark WOD CrossTraining Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossTraining Games Open 22.1 RX (Ages...Read More

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting COMPLEX: (7×3/Climbing) | E75s 1 High-Hang Power Snatch 1 Mid-Hang Power Snatch 1 Power Snatch *Workup to heavy complex Metcon Metcon (AMRAP – Rounds and Reps) With a (21m) Running clock: (3rds) 50 Air Squat 40 Pushup 30 Pullup (Buy-in) Then: (With remaining time) AMRAP 15 DB G2OH...Read More