Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×10/70% | E2m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 5 Hang Power Snatch 10 OHS 15 Mtn Climber 20 Double UnderWt: 95/65# (50% Snatch 1RM) Rx+: 115/75#Read More

Blue Ridge Fitness – CrossTraining Conditioning Teams of 2 | Partner WOD Metcon (4 Rounds for distance) CIRCUIT: 4m/3m | 4rds 21 Thruster 95/65# 15 Pullup 09 SDHP 95/65# (Buy-in) Then: With remaining time: MD RunRx+: 135/95# / C2BRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (8×2/55% | E70s) Metcon Metcon (AMRAP – Rounds and Reps) With a 14m Running clock 24-18-12 SA KB TSTR 24/16kg Ring Row (Buy-in) Then: With remaining time: (AMRAP) 12 AKS 24/16kg 10 Vup 08 Box Jump 24/20″Rx+: 32/20kg / 30/24″Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (8×2/55% | E70s) Conditioning Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds BB Curl RDL BB Upright Row Zercher SquatWT: Athlete choice (Choose weight to reach failure in 30s) *Athlete can use 2 bars Score: Add wt to notesRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength/Power Bent Over Row (8×2/55% | “X”) E70s Metcon Metcon (AMRAP – Rounds and Reps) (12m) 4 Front Squat 8 Clean 12 Bar Pushup 16 Hollow Rock F/B=1WT: 135/95# (50-55% of Clean 1RM)Read More

Blue Ridge Fitness – CrossTraining Back Squat (8X2/55% “X” | E70s) Power and Explosiveness Metcon (AMRAP – Rounds and Reps) (21m) 100DU 50 ABsitup 25 Russian TwisL/R = 2 15 Reverse Lunge L/R_= 2 10 Ring DipRead More

Blue Ridge Fitness – CrossTraining Instructional Emphasize Power and Explosiveness in the strength components Strength/Power Bench Press (8×2/55% “X” | E70s) Metcon Metcon (Time) Score Time 120 Double Unders 60 Air Squats 100 DU 50 AS 80 DU 40 AS 60 DU 30 AS RX+: Vest 20/14#Read More

Blue Ridge Fitness – CrossTraining Warm-up Instructional Athletes will perform the #WOODstrong WOD #3 in honor of David Wood battling back from TBI. WOODstrong #3 (6 Rounds for reps) CIRCUIT: 60/60s | 6rds Rd1: 2 SB Burpee 2 SB Cluster Rd2: 2 SB BOR 2 SB Squat Snatch Rd3: 2 SB Burpee 2 SB Cluster...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×10/55% | EOMOM) Metcon Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Banded Rotation L Windmill L Banded Rotation R Windmill RWT/Band: Athlete Choice *Add wts to “Notes”Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×10/55% | E2M) METCON Metcon (AMRAP – Rounds and Reps) (20m) 2/4/6,4/6/8,6/8/10… Pushup Pullup AirSquatRx+: Body Armor/Vest/RuKRead More