Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Double 1/2 Murph. 25lbs 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 Conditioning METCON “A” & METCON “B” Teams of 2 (Partner WOD) A:: Metcon (Weight) (8m) ME Deadlift 1/2 Combined bodyweight*Teams of 2. Athlete (A) on bar, Athlete (B) holding Roman Chair. *Athlete (A) can perform reps ONLY when athlete (B) is in RC hold *Score: Total weight. *REST: (3m)...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Pendlay Row (Climbing:) 1-2: (12@45%) 75s 3-4: (10@55%) 85s 5-6: (08@65%) 95s Transition: (3m) Warm-up Metcon (AMRAP – Rounds and Reps) (24m) 400m Run 09 Pullup 12 MB Stepup L/R=2 15 MB Russian Twist L/R=1MB: 20/14# Rx+: w/ Ruk/Vest 20/14#Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 50-40-30-20-10 Ladder 25lbs VestPress Ups Lateral Lunges Butterfly Sit UpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Push Press (Climbing:) 1-2: (12@45%) 75s 3-4: (10@55%) 85s 5-6: (08@65%) 95s Transition: (3m) Metcon Metcon (6 Rounds for time) Sprint work: (6rds) 6x 125m Row: 1-3: (60s Rest) 4-6: (90s Rest)Staggar heats as neededRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 2*25lbs Dumbbells200m Farmers Carry 12 Cleans 12 Thrusters 20 Front Rack Walking Lunges 12 Arnold Press 12 High To Low Wood Chop (each side)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (Climbing: ) 1-2: (12/45%) E85s 3-4: (10@55%) E95s 5-6: (8@65%) E105s Transition: (4m) Metcon Metcon (Time) 21-15-09 SDHP 115/75# Ring DipCAP: (5m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SandbagGood Morning Reverse Lunge (each side) Sissy Squat OH Squat Butterfly Sit UpsRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. 25lbs Vest10 Press Ups 8 Burpees 5 Pull Ups 60 Secs Hollow Body HoldRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (Climbing:) 1-2: (12@45s) 85s 3-4: (10@55%) 95s 5-6: (8@65%) 105s Transition: (4m) Metcon Metcon (Time) 30 Deadlift 135/95# 60 Barbell Pushup 20 DL 185/120# 40 BB PU 10 DL 255/185# 20 BB PUCAP: (9m) WT: Start 40% of DL 1RMRead More