Blue Ridge Fitness – CrossTraining Warm-up Strength (12m) Deadlift (3×5/MW) Gymnastics CIRCUIT: 45/75s | 3rds L-Sit Raise (Rings) (3xME/45s) Rest: (75s) Between sets Metcon Metcon (Time) (4rds) 8 WTD Box Step-on-over 24/16″ 16 MB Pushup 8 Mtn Climber Squat Thrust 16 MB Russian TwistL/R=2 *EOMOM: 32 Double-Under*MB: 20/14# *CAP: (12m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×5/MW) (12m) Gymnastics CIRCUIT: 45/75 | 3rds Strict Pull Up (3xME/45s) Rest: (75s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (18m) 10 OH FWRD Lunge 95/65# L/R=2 18 ABmat Situp 10 G2H 95/65# 18 Lateral Bar Hop L/R=2 10 Ring DipWT: 40-50% of OHS...Read More

Blue Ridge Fitness – CrossTraining Instructional FINAL WEEK of “HOTEL” Cycle.* *Prepare for “Benchmark/Deload Week” Starting Monday, 6.24 – Saturday 6.29 Back Squat (3×5 / MW%) Gymnastics L-Sit Raises (Pullup Bar) (3xME/45s) Rest: (75s) Between sets Metcon Metcon (Time) 21-18-15-12-09-06 WallBall Shot 20/14# Pullup *Rx+: Vest: 20/14# *CAP: (10m)Read More

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (26m) 10 SB Clean 10 HRPU 10 SB Front Squat 10 SB G2OH 100m Run *Add (5) reps each Rd. (50m Run) WT: 50/35# Rx+: Vest: 20/14# *1 Athlete working (Both athletes run)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Split Squat (3×5/80% | 5L/5R) (12m) Gymnastics CIRCUIT: 40/70s | 3rds Strict Ring Dips (3xME/40s) rest: (70s) Between sets Weightlifting Split Jerk (5×3/Climbing ) (E90s)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (3×5/80%) (8m) Gymnastics CIRCUIT: 40/70s | 3rds Declined Pushup (3xME/40s) Rest: (70s) Between sets Conditioning Strength Circuit (No Measure) CIRCUIT: 40/20 | 4rds DB CrossBody Curl DB Goblet Side Lunge (R) DB OH Tri Ext DB Goblet Side L (L)WT: MW (Athlete Choice)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength (12m) Deadlift (3×5/80%) Gymnastics CIRCUIT: 40/70s | 3rds L-Sit Raise (Rings) (3xME/40s) Rest: (70s) Between sets Metcon Metcon (Time) 5,4,3,2,1,2,3,4,5 G2OH 135/95# Bar Facing BurpeeWT: 40-50% of C&J 1RM CAP: (12m)Read More

Blue Ridge Fitness – CrossTraining Back Squat (3×5 / 80%) L-Sit Raises (Pullup Bar) (3xME/40s Rest:(70S) Between Sets ) METCON (AMRAP – Rounds and Reps) (10m) AMRAP 6 Clean 135/95# 9 HSPU 12 Jumping lunge L/R =2Read More

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) With a 25m Running Clock: 100m SB OH Carry 100 SB OHS 150m SB Fireman Carry 75 SB FS 200m SB Farmer Carry 50 SB BS (Buy-in) Then: (With remaining time: AMRAP 20 SB...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Split Squat (3×5/77.5% | 5L/5R) (12m) Gymnastics CIRCUIT: 35/65 | 3rds Strict Ring Dips (3xME/35s) rest: (65s) Between sets Weightlifting Push Jerk (5×3/Climbing) (E75s)Read More