Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×10/65%) (14m) Transition: (4m) Metcon Metcon (Time) 800m Run Then: (3rds) 8 DB Snatch 6 DB OH Reverse Lunge L/R=2 4 DB Man-Maker Then: 800m RunWT: 55/35# CAP: (20m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bent Over Row (4×10/65%) (10m) Transition: (3m) Metcon A:: Metcon (AMRAP – Reps) (8m) 10 Muscle Snatch 95/65# 08 Power Snatch 135/95# 06 Squat Snatch 155/105# AMRAP OH Squat 185/120#Score: OHS Reps ONLY WT: Start 50% of Snatch 1RM Rest: (6m) Then Retcon “B” B:: Metcon...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (4×10/65% ) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (5m) 10 Thruster 95/65# 05 BMU Rest: (5m) (5m) 10 WBS 20/14# 05 C2B Rest: (5m) (5m) 10 Burpee 05 PullupRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bench Press (4×10/65%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 6 Front Rack Frwd Lunge 95/65 L/R=2 5 G2OH 95/65# 4 Bar Facing BurpeeRx+: 135/95# WT: 60% of C&J 1RMRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×10/65%) (9m) Transition: (3m) Metcon Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) (21m) 21 SB Squat Clean 21 Pullup 200m Run 100m SB OH CarryWT: 55/35# *1 Athlete workingRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×10/65%) (15m) Transition: (4m) Metcon Metcon (AMRAP – Reps) (7m) DB Burpee Stepup 55/35# 24/20″ *15 Double Under EMOMRead More

Blue Ridge Fitness – CrossTraining Warm-up Wide Grip Bent Over Row (4×10/65%) (11m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) With a (20m) running clock: 150 Double Under 100 AB-mat Situp 50 Box Jump (Buy-in) Then: With remaining time: 8 Clean 135/95# 10 HSPU 12 T2BRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×10/65%) (14m) Transition: (4m) Metcon Metcon (Time) (5rds) 21 WallBall Shot 20/14# 15 C2B Pullup 09 BurpeeRest: (1:1) Athlete rests as log as the round takes to completeRead More

Blue Ridge Fitness – CrossTraining Instructional This block will integrate daily strength components integrated with metabolic conditioning Warm-up Strength Wide Grip Bench Press (4×10/65%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 8 2A DB Snatch 10 DB Goblet Squat 12 DB Deficit PushupWT: 55/35#Read More

Blue Ridge Fitness – CrossTraining Instructional *2 Heats. (All athletes judged) **Athletes officially competing must submit videos direct to VETwod Warm-up Athlete choice (6m) Benchmark WOD Red White & BULLIT | Workout #3 (Time) 50 Sandbag Seated Press 50 Sandbag Over the Shoulder 50 Burpees Over the Sandbag 50 Sandbag Lunges*CAP: (15m) **Sandbag Weights: Men...Read More