Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (3×5/80% | 1xME/50%) (15m) *Compare to Wk 3. Metcon Metcon (AMRAP – Rounds and Reps) M1-8: 12 RKS 12 KB S2OH 12 KB FS M8-12 12 AKS 12 Gorilla Row L/R=2 12 KB FR Rev. Lunge L/R=2 M12-15: ME L-Sit Raise WT: 24/16kg Rx+: 32/20kgRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (3×5/80% | 1xME/50%) (12m) *Compare to wk 3 Metcon Barbell Cycling (AMRAP – Reps) ME/60s Hang Power Snatch 75/55# Rest: (2m) ME/60s Power Snatch 95/65# Rest: (2m) ME/60s Hang Squat Snatch 115/75# Rest: (2m) ME/60s Squat Snatch 135/95# WT: Start @ 50% of HPS 1RMRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (3×5/80% | 1xME/50%) (15m) *Compare to wk 3 ME Metcon Metcon (Time) 21-15-09 OHS C2B Pullup *CAP: (8m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×5/80% 1xME/50%) (12m) *(Compare ME total to Week 3) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 100 ABmatsitup (buy-in) Then: With remaining time 25 Double-under 21 Air-Squat 15 DB PushPress 09 Toe to Bar 06 DB Hang-CleanWT: 55/35#Read More

Blue Ridge Fitness – CrossTraining Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) ME/6m Bench Press 135/95# Rest: (2m) ME/6m Back Squat. 135/95# Rest: (2m) Then: AMRAP 22 WallBall Shots 20/14# 16 American KBS 24/16kg 12 T2B 10 Burpee 2 Bar 6″ Score: BP & BS (10reps) = (1Rd) Then...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (3×6/75% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (28m) 50m SB OH Carry 50m Firemans Carry 200m Run 50 SB Flutter Kick L/R=1 40 Seal Jack 30 SB Mtn Climber L/R=2 20 SB Pushup 10 Pullup WT: 50/35# Rx+: Vest: 20/14#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (3×6/75% | 1xME/50%) (15m) *Compare to Wk2. Metcon Metcon (AMRAP – Rounds and Reps) M1-4: 8 MB Step up 24/20″ 8 MB Clean M4-8: 8 MB OH Step up 8 MB Squat Thrust 2 OH M8-12 8 MB Step on/over 8 MB Burpee M12-15: ME SL...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (3×6/75% | 1xME/50%) (12m) *Compare to wk 2 Metcon Barbell Cycling (AMRAP – Reps) ME/60s Hang Power Clean 95/65# Rest: (2m) ME/60s Power Clean 115/75# Rest: (2m) ME/60s Hang Squat Clean 135/95# Rest: (2m) ME/60s Squat Clean 155/105# WT: Start @ 50% of HPC 1RMRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (3×6/75% | 1xME/50%) (15m) *Compare to wk 2 ME Metcon Metcon (Time) 21-15-09-15-21 WallBall Shot 20/14# Pullup *CAP: (10m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×6/75% 1xME/50%) (12m) *(Compare ME total to Week 2) Metcon Metcon (Time) (3rds) 5 DB Devils Press 55/35# 10 Burpee BoxJump 24/20″ 15 MB Clean 100m Run *CAP: (16m)Read More