Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | ( Buddy WOD 🙂 Metcon (Time) 100m Row 10 Muscle-ups 200m Row 20 HSPU 300m Row 30 OHS 45/35# 400m Row 40 SDHP 45/35# 500m Row 50 Pullups 600m Row 60 Pushups 700m Row 70 AKS 20/12kg 800m Row 80 Box Jump 20/18″ 900m...Read More

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

Blue Ridge Fitness – CrossTraining Warm-up Strength Split Squat (3×12/MW) (12m) Transition: (2m) Accessory Dumbbell Military Press (2xME/60s) Rest: (60s) Between sets Transition: (2m) Core Metcon (3 Rounds for reps) CIRCUIT: 40/20 | 3rds Banded Crunch Side Plank Raise L Side Plank Raise R L-Sit Scissor L/R=1Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest800m Run 12 Pull Ups 12 Dips 12 Walkout Press Ups 90 Secs PlankRead More

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting High Hang Power Snatch (7×3/80%) E75s Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (21m) 7 Wall Walkers 7 Power Snatch 7 OHS 7 Back SquatWT: 135/95# (60% of PS 1RM)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 32 Min AMRAP. 25lbs Vest2 Burpees 5 Press Ups 8 Squats 5 Butterfly Sit UpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Romanian Deadlift (3×12/MW) (9m) Transition: (2m) Accessory Dumbbell Chest Press (2xME/60s) Rest: (60s) between sets WT: Max Weight Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (14m) Running Clock: 600m Run (Buy-in) Then: (with remaining time) AMRAP: 3 RMU 6 Ring Dip 9 Goblet Squat 32/20kg 12...Read More

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting High Hang Power Clean (7×3/80%) E75s Transition: (4m) Metcon Metcon (AMRAP – Reps) CIRCUIT | 60s/75s | 3rds Bike Clean 135/95# Row Floor Press 135/95#WT: 50% of BP 1RM Rx+: 185/120# Score: Calories as repsRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2Mins Rest. 60lbs Sandbag400m Carry 30 Cleans 30 Thrusters 30 Squats 30 Good Mornings 30 V-Sits 400m RunRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. Bodyweight5 Pull Ups 10 Press Ups 15 Squats Metcon (Time) 10*400m Repeats1:2 Work Rest RatioRead More