Blue Ridge Fitness – CrossTraining Warm-up Strength Close Stance Deadlift (4×8/70%) (14m) Transitoin: (4m) Conditioning Metcon (5 Rounds for time) SPRINTWORK: 50m Run *Rest: (60s) 100m Run Rest: (90s) 200m Run *Rest: (2m) 300m Run *Rest: (2m30s) 400m RunRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bent Over Row (4×8/70%) (9m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (23m) 21 ABmat Situp 15 AKS 09 Ring Dip 06 Cluster 155/105# *Work: (3m) | Rest: (2m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (4×8/70%) (13m) Transition: (4m) Metcon Metcon (4 Rounds for reps) TABATA 20/10 | 4rds Curl + Press Burpee RDL + Upright Row Squat Thrust*Rest (1m) between rds **WT: Athlete choiceRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bench Press (4×8/70%) (13m) (Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (21m) 50 Double-Under 15 Box Jump 24/20″ 09 HSPU 06 Clean 185/120# *Work: (2m) / Rest: (1m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (5 Rounds for reps) CIRCUIT | 5rds ME/60s Cal Bike ME/60s DB S2OH 55/35# ME/60s Box Jump On-Over 24/20″ ME/60s Suitcase Reverse Lunge 55/35# Rest/60s1 Athlete working at a time. (Partition as needed) *Training will be executed outdoors (Including bike)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bent Over Row (4×8/70%) (9m) Transition: (4m) Conditioning Metcon (5 Rounds for time) Prowler: 5rds | (2m) Rest between sets: 50m 225/135#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Shoulder Press (4×8/70%) (8m) Transition: (3m) Metcon Metcon (Time) 100m Run 10 G2OH 185/120# 200m Run 20 G2OH 135/95 300m Run 30 G2OH 95/65#CAP: (18m) WT: 65% of C&J 1RMRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×8/70%) (15m) Transition: (4m) Metcon Metcon (2 Rounds for reps) (5m) Floor Press Rest: (2m) (5m) Front Squat: *20 Double Under each time the athlete breaksWT: 155/105Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Squat (4×8/70%) (15m) Transition: (4m) Metcon Metcon (AMRAP – Reps) CIRCUIT: 40/20 | 3rds MB Pushup MB WallBall Shot Ring Row MB CleanWT: 20/14#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bench Press (4×8/70%) (14m) Trsnsition: (4m) Metcon Wide Grip Bench Press (4×8/70%) (14m) Trsnsition: (4m) Metcon (AMRAP – Rounds and Reps) (13m) 3 T2B 2 C2B 1 BMU 2 C2B 3 T2B 4 Clean 135/95# 5 S2OH 135/95#WT: (50% of Clean 1RM)Read More