Blue Ridge Fitness – CrossTraining Strength Bent Over Row (4×10/50%) E2m15s Gymnastics V-up (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (6rds) 100m Run 15 WBS 09 Pullup 06 MB B2OH WT: 20/14# Rx+: Vest: 20/14# CAP: (20m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×9/60%) E2MOM Gymnastics V-up (3xME/35s) Rest: (35s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (16m) 16 AKS 8 KB FR Lunge L/R=2 16 KB Russian Twist L/R=2 8 Ring Dip WT: 24/16kg Rx+: 32/20kgRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×10/50%) E2m15s Gymnastics Strict-Chinup (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (15m) AMRAP 06 Snatch 09 Back Squat 12 BB Pushup 15 Lateral BB Hop L/R=2 WT: 95/65# (50% of Snatch 1RM) Rx+: 135/95#Read More

Blue Ridge Fitness – CrossTraining Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (22m) AMRAP “CINDY” *100M SA SB Haul* Both Athletes working. *Athlete “A” performs ME “CINDY” while athlete “B” moves SB 100m. 1 Athlete working on reps while 1 athlete moves bag. (Reps can only be accumulated while...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Rack Split Squat (4×9/60% | E2MOM) 9L/9R Gymnastics Strict Handstand Pushup (3xME/35s) Rest: (35s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 WBS 24 Double Under 10 MB G2OH 48 Single Under 8 MB Mtn Climber Burpee MB: 20/14# Rx+: Vest 20/14#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×8/60%) E2MOM Gymnastics Candlestick (3xME/30s) Rest: (30s) Between sets Metcon Metcon (AMRAP – Reps) (12m) ME G2OH 135/95# *E3MOM: * Start 321…GO with 400m Run, then 300m run, then 200m run, then 100m run.WT: 45-50% of C&J 1RMRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×9/60%) E2MOM Gymnastics Candlestick (3xME/35s) Rest: (35s) Between sets Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30s | 4rds Windmill (L) Reverse Hyper Windmill (R) Incline Hip BridgeWT: Athlete ChoiceRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (4×9/60%) E2MOM Gymnastics Strict Ring Dips (3xME/35s) Rest: (35s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 Clean 185/120# 5 BJ Burpee 24/20″ Rest: (3m) (5m) 5 C& J 135/95# 6 Burpee Rest: (3m) (4m) 4 Cluster 95/65# 7 BJWT: Start 70%...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×9/60%) E2MOM Gymnastics V-up (3xME/35s) Rest: (35s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (16m) 16 AKS 8 KB FR Lunge L/R=2 16 KB Russian Twist L/R=2 8 Ring Dip WT: 24/16kg Rx+: 32/20kgRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×9/60%) E2M Gymnastics Strict-Chinup (3xME/35s) Rest: (35s) Between sets Metcon Metcon (Time) 21-15-09-15-21 Push Press 95/65# Pullup Rx+: 135/95# / C2B CAP: (10m)Read More