Blue Ridge Fitness – CrossTraining Warm-up ATHLETE CHOICE (6m) Benchmark/Strength Back Squat (Establish 1RM ) (10m) Bent Over Row (Establish 1RM) (8m) Benchmark/Stamina 1-Mile Run (Time) Max Effort 1-Mile RunRead More
Blue Ridge Fitness – CrossTraining Warm-up Athlete choice (6m) Benchmark WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click...Read More
Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Bear Crawl/ Push Up Ladder. 10kg Ruck or Weighted Vest50m BC 2 Push Ups 40m Bc 4 Push Ups 30m BC 6 Push Ups 20m BC 8 Push Ups 10m BC 10 Push UpsRead More
Blue Ridge Fitness – CrossTraining TEST WEEK: *Athletes will establish benchmarks on Power lifts, “Girl WOD’s” and stamina. *All lifts must be witnessed and METCONS judeged and recorded. *Numbers will be applied to “TANGO” cycle! Warm-up *Athlete Choice: (6m) Benchmark/Strength Bench Press (Establish 1RM) (10m) Deadlift (Establish 1RM) (10m) Gymnastics ABmat Situps | Max Effort/3m...Read More
Blue Ridge Fitness – CrossTraining Warm-up VETWod2020 | Francella (Time) 15-12-9-12-15 Thrusters Pullups Rx: 95/65lb barbell OR (2) 50/35lbs DBs Scaled: 75/45lb barbell OR (2) 35/20lb DBs Pullup Mod: Jumping Pullup: Bar should be at a height that it hits the middle of the forearm when standing with arms straight overhead. Arms must be fully...Read More
Blue Ridge Fitness – CrossTraining Warm-up Strength MILITARY PRESS | ME/6m Metcon (Weight) ME “Max Effort” *Athlete has (6m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 4m warm-up/6m working *Transition: (2m) Accessory Dumbell Underhanded Front Delt Raise (3×12/MW)...Read More
