Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Shoulder Press (4×6/75%) (8m) Transition: (3m) Conditioning Metcon (AMRAP – Reps) CIRCUIT: 120/60 ME Pushup ME Situp ME Strict Pullup ME Reverse Lunge L/R=2 *200m Buy-in each rd. THEN, with remaining time: Complete AMRAP of prescribed gymnastic movementRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Stance Deadlift (4×6/75%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 25m Shuttle Run 25m Farmer Carry 5 C2B 10 KB S2OH 15 Goblet SquatWT: 24/16kg Rx+: WT: 32/20kg C2B: BMURead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bent Over Row (4×6/75%) (9m) Transition: (3m) Conditioning Strength Circuit Metcon (No Measure) CIRCUIT: 40/20 | 3rds Hex Press Wtd SL Box Squat (L) OH Tri Ext Wtd SL Box Squat (R)WT: Athlete choiceRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength () Overhead Squat (4×6/75%) (14m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 300m Farmer Walk 32/20kg *15 Pushup + 25 Air Squat Every 50m (Buy-in) Then: With remaining time: AMRAP 10 Pullup 10 RKS 10 Suitcase DL 5L/5RRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bench Press (4×6/75%) (13m) (4m) Metcon Metcon (7 Rounds for time) E2MOM | 14m 10 Wtd Stepup 24/20″ L/R=2 15 AKS 20 S2OH 10L/10RWT: 24/16kgRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Shoulder Press (4×6/75%) (9m) Transition: (3m) Metcon Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) E3MOM | (24m) 30 Box Jump 24/20″ 25 Floor Press 135/95# 20 OHS 135/95#*1 Athlete workingRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×6/75%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 6 Skater Bound L/R=1 12 WBS 18 MB Chest Slam 24 Double UnderWT: 20/14#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bent Over Row (4×6/75%) (9m) Transition: (3m) Metcon Metcon (3 Rounds for reps) CIRCUIT | 40/20 | 3rds MB Pushup MB Situp MB Pullup MB Mtn Climber L/R=1WT: 20/14#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×6/75% ) (14m) Transition: (4m) Metcon Metcon (Time) 100 Double Under 50 Air Squat 90 DU 40 AS 80 DU 30 AS 70 DU 20 AS 60 DU 10 ASCAP: (13m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bench Press (4×6/75%) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds ME CAL Row ME TSTR 95/65# ME CAL Bike ME Hang 2 OH 95/65#WT: 50% of Snatch 1RMRead More