Blue Ridge Fitness – CrossTraining Warm-up Core Metcon (3 Rounds for reps) EMOM | 9 | 3rds ME/40s SL V-up L/R=1 ME/40s Alternating Rev. Hyper L/R=1 ME/40s MB Rev. Toss L/R=1WT: Athlete Choice *4m Transition Strength Metcon (4 Rounds for reps) EMOM | 12 | 4rds ME/30s Bench Press ME/30s Air Squat ME/30s Russian Twist...Read More

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Blue Ridge Fitness – CrossTraining Warm-up Strength Overhead Squat (4×5/Climbing to MW) *Start @ 70% and climb to 5 rep max *10m Accessory Good Mornings (3×12/MW) *6m *3m Transition Metcon Metcon (Time) 10 DB C&J (Clean & Jerk) 55/35# 5 RC (Rope Climb) 15′ 12 C&J 4 RC 14 C&J 3 RC 16 C&J 2...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (No Measure) “Bench Day”5 Rounds. 2 mins Rest between rounds 10 reps Bench Press 65% 1RM 10 Decline DB Press 45lbs DB (feet on bench hips raised) 10 DB Floor Press 45lbs DB 10 DB Floor Flyes 25lbs DB Metcon (AMRAP – Rounds) “Death By Press Ups”Every Minute...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×5/Climbing to MW) *Start @ 70% and climb to 5 rep max *12m Accessory Barbell Shrug (3×12/MW) *5m *4m Transition Metcon Metcon (Time) 15-12-09-12-15 TSTR (Thruster) 95/65# T2B (Toe-To-Bar)*Rx+: 115/75# WT: 50% TSTR 1RM *Go FAST. GO UB on TSTRRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (AMRAP – Rounds) Body Weight on the BarEvery minute on the minute complete 8 squats until you can’t complete the reps. Metcon (No Measure) 5 Rounds. 2 mins rest between rounds.40″ Box Jumps 20 Walking Lunges 20 Burpees 400m Bear Hug plate carrry. (55lbs plate)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (4×5/Climbing to MW) *Start @ 70% and climb to heaviest 5 rep max *12m Accessory Standing Calf Raise (3×12/MW) *5m *4m Transition Conditioning Metcon (5 Rounds for distance) Row Sprints | 30/60 | 5rds ME/30s Row*30s Max Distance Row effort. *Rest 60s between rds *Stagger heats...Read More

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Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Weight) “Savage Saturdays”8 Rounds. 3 Mins Rest Between Rounds 3 Rep Max Deadlift 400m Run 5 Reps Max weight Dips 400m Row 5 Reps Max Weight Pull Ups Your score is your weight you accumulate in all rounds.Read More

Blue Ridge Fitness – CrossTraining Instructional Warm-up Benchmark WOD CrossTraining Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossTraining Games Open 19.4...Read More