Blue Ridge Fitness – CrossTraining Conditioning Metcon (AMRAP – Rounds and Reps) (28m) 100m Farmer Walk/Carry 20 KB Goblet Squat 25 American KB Swing 30 SB Clean 40 SB PushupAthlete (2) Holding KB or SB OH while Athlete (1) works. WT: SB: 50/35lb KB: 24/16kgRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×8/70%) (8m) Transition: (3m) Metcon Metcon (AMRAP – Reps) (12m) Odd Min: Snatch 115/75# Even Min: Bar Facing Burpee *EMOM: 20 Double UnderWT: 45-50% Snatch 1RMRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×8/70%) (9m) Transition: (3m) Metcon Metcon (Weight) CIRCUIT: 60/60 | 3rds Bench Press Bodyweight | 3/4 bodyweight Zercher Squat 34/BW | 1/2/BW Clean BW | 3/4 BWRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×8/70%) (14m) Transiition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) With a (20m) Running Clock: 100 ABmat Situp 75 Air Squat 50 Pushup 25 Pullup (Buy-in) Then: With Remaining Time: (AMRAP) 12 Deadlift 155/105# 15 Box Jump 18 Pike PushupRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×8/70%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 6 DB G2OH 9 DB Goblet Squat 12 DB Floor PressWT: 55/35#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×8/70%) (13m) Transition: (4m) Metcon Metcon (4 Rounds for weight) CIRCUIT | 40/20 | 4rds Seated DB Press Suitcase DB Squat DB Renegade Row DB Romanian DeadliftWT: Athlete choiceRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Reps) EMOM | 3030 | (36m) M01-06: Rower M06-12: S2OH 95/65# M12-18: Bike M18-24: Clean 115/75# M24-30: Double Under M30-36: G2OH 135/95#1 Athlete works 30s 1 Athlete rests 30s “You Go I Go”Read More

Blue Ridge Fitness – CrossTraining (Final week of Block 1) Instructional Athletes workup to Max loads on all Shoulder Press movements. Must have judge on all Max attempts. Warm-up Benchmark/Strength Athletes have a (24m) running clock to establish Max sets Shoulder Press (Workup to 10 Rep Max) Wide Grip Shoulder Press (Workup to 10 Rep...Read More

Blue Ridge Fitness – CrossTraining (Final week of Block 1) Instructional Athletes workup to Max loads on all Deadlift movements. Must have judge on all Max attempts. Warm-up Benchmark/Strength Athletes have a (30m) running clock to establish Max sets Deadlift (Workup to 10 Rep Max) Sumo Deadlift (Workup to 10 Rep Max) Close Stance Deadlift...Read More

Blue Ridge Fitness – CrossTraining (Final week of Block 1) Instructional Athletes workup to Max loads on all ROW movements. Must have judge on all Max attempts. Warm-up Benchmark/Strength Athletes have a (24m) running clock to establish Max sets Bent Over Row (Workup to 10 Rep Max) Wide Grip Bent Over Row (Workup to 10...Read More