Blue Ridge Fitness – CrossTraining Warm-up Skill Transfer Snatch Work Weightlifting Muscle Snatch (5×3/60% | Climb to MW) E60s Power Snatch (5×3/60% | Climb to MW) E75s Squat Snatch (5×3/60% | Climb to MW) E90s Transition: (3m) Metcon Metcon (Time) 21-15-09 Devils Press 35/20# PullupCAP: (7m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 5 Mins Rest. 25lbs Weighted Vest1 Mile Run 30 Burpees 40 Pulls Ups/ Rows 50 Press Ups 1 Mile RunRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Bench Press (4×6/MW | 21X1) (12m) Transition: (3m) Metcon Metcon (Time) 21-15-09 Squat Thrust ABmat Sit-up REST: (2m) Then: 18-12-6 Burpee V-upCAP: (8m)Read More

Blue Ridge Fitness – HDS-Hybrid AthleteRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps BodyweightHand Release Press Ups Burpee Tuck Jumps Kick Throughs Leg Raises Metcon (Time) 8*400m SprintsWork : Rest Ratio 1:1Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 3 (Buddy WOD) Metcon (AMRAP – Rounds and Reps) (25m) 15 CAL ECHO 25 Double Under 15 SA DB Hang Snatch 55/35# 25 Russian Twist + Toe Tap 15 SA DB PushPress 55/35# *Min 0-12: 1 Athlete in 1/2 Plank hold at all times *Min 12-25:...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Death By Devils Press 60lbs SandbagAdd a rep every minute until you can’t complete the number of reps in that minute. Metcon (Time) 5 Mile Ruck/ Hike 25lbsSub 14 Min MilesRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Sumo Deadlift (4×8/MW | 2221) *14m *Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (17m) 15 American KB Swing 24/16kg 10 SL Toe Touch L/R-1 15 Lateral Plank Plate Hop 10 Plate PushupRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 50,40,30,20,10 Reps 60lbs SandbagBO Rows Press Ups Squat Jumps Over Bag Leg RaisesRead More

Blue Ridge Fitness – CrossTraining Warm-up Skill Transfer Clean Work Weightlifting Mid-Hang Muscle Clean (5×3/60% | Climbing to MW) E60s Mid-Hang Power Clean (5×3/60% | Climbing to MW) E75s Mid-Hang Squat Clean (5×3/60% | Climbing to MW) E90s Transition: (3m) Metcon Metcon (Time) 27-24-21 WallBall Shot 20/14# Pullup*CAP: (8m)Read More