Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (10,8,6,4/MW) (12m) Transition: (4m) Metcon (Time) 30 Strict Wide Grip PUL Then: 22-16-10 OHS Rev Lunge L/R=2 Floor Press Then: 60 Ring PUWT: 135/95 (55% OHS 1RM)Read More

Blue Ridge Fitness – HDS-Hybrid AthleteRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Reps) (5m) 50 Deadlift 225/155# (buy-in) With remaining time: AMRAP Bar Facing Burpee Rest: (5m) (4m) 40 Floor Press 135/95# (Buy-in) With remaining time: AMRAP Bar Over Burpee Rest: (4m) (3m) 30 Hang Snatch 95/65# (Buy-in) With remaining time: AMRAP...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Murph Split. 25lbs Vest.1 Mile Run 50 Pull Ups 100 Press Ups 150 Squats (Remove Vest) 50 Pull Ups 100 Press Ups 150 Squats 1 Mile RunRead More

Blue Ridge Fitness – CrossTraining Metcon (Time) Bodyweight. 3 Rounds 2 Mins Rest800m Run 10 Burpee Pull Ups 20 Press Ups 30 Tuck Jump Squats 50m Walking Lunges 20m Bear CrawlsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Barbell-Upright Row (4×8/65%) (8m) Transition: (3m) Core Metcon (No Measure) Circuit: 40/20 | 3rds Russian Twist Windmill (L) Windmill (R) Weighted FlutterWT: Athlete ChoiceRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP 25lbs Vest4 Burpees 5 Jump Squats 8 Press Ups 20 Mountain ClimbersRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Romanian Deadlift (4×8/75%) (9m) Transition: (3m) Metcon Metcon (Time) 500m Run 50 Air Squat 400m Run 40 Pushup 300m Run 30 Jumping Lunge L/R=1 200m Run 20 C2B 100m Run 10 BastardsCAP: (15m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bent Over Row (4×8/75%) (8m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (17m) 9 SDHP 95/65# 6 Lateral Bench Bound L/R=1 1 Rope Climb 15′ *EOMOM: 3 Man Maker 35/20#*Rx+: BB: 115/75# DB: 55/35# Rope: 20′ *WT: 40% of SDHP 1RM *Start MM on...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 35lbs Ruck. 2 Mins Rest800m Ruck 10 Devils Press 10 Thrusters 10 Front Squats 10 RDL 10 Cleans 100 Flutter Kicks 400m RuckRead More