Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×10/55%) E2MOM Metcon Metcon (No Measure) Station Work: (3m Each Station| 2rds) Station 1: GHD Situp Station 2: Peg Board Station 3: Rope Climb Station 4: Reverse Hyper Station 5: GHD Hip extensionRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×10/55% | E2M) Metcon Metcon (Time) 10/8/6/4/2 Hang C&J 95/65# Strict Pullup SDHP 95/65# Deficit HSPU 3″Rx+: 135/95# CAP: (12m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×10/55% E2m) Metcon (Time) 100m Run 100 ABmat Situps 200m Run 80 AirSquat 300m Run 60 Pushup 400m Run 40 Reverse Lunge L/R=2 500m Run 20 Pullup Rx+: Vest: 20/14# Cap: 25mRead More

Blue Ridge Fitness – CrossTraining Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Reps) CIRCUIT: 90/90 | 2rds Prowler 225/135# Log Flip Tire Hop OH Sledge 10/8# MB Knee Raise 20/14#1 Athlete working/Both athletes rest *Rx+: Body Armor/Vest/RuK: 20/14#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×960% | EOMOM) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds SA RKS SA High Pull SA Snatch SA KB OHSWT: Athlete Choice *Alternate sides each Rd *Add wts to “Notes”Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×8/60% | E2M) METCON Metcon (6 Rounds for time) E3M | 6rds 25 Double-Under 10 Ring Dip 15 Box Jump 25 Double-UnderRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×9/60%) E2MOM Metcon Metcon (AMRAP – Rounds and Reps) (26m) 25m SA Farmer Carry 24/16kg 25m SA Farmer Walk 24/16kg 50m Run 10 Floor Press 155/105# 15 Deadlift 155/105# 10 Pullup Rx+: 32/20kg | 185/120#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×9/60% | E2M) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 5 Clean 185/120# 10 HSPURead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×9/60% E2m) Metcon Metcon (5 Rounds for reps) CIRCUIT: 3m/2m | 5rds 100m Run 10 WBS (Buy-in) Then: With remaining time: ME Burpee to BarRx+: Body Armor/Vest/RuK: 20/14#Read More

Blue Ridge Fitness – CrossTraining Conditioning Teams of 2 | Partner WOD Metcon (4 Rounds for reps) CIRCUIT: 60s/60s | 4rds Battling Rope/Half Plank Assault Bike/Hollow Body TSTR/Full Plank RKS/Roman Chair1 Athlete Moving/1 Athlete Holds *Both Athletes Rest Rx+: Vest: 20/14#Read More