Blue Ridge Fitness – CrossTraining Instructional Portion of this WOD will be performed outdoors. Bring appropriate attire, consider gloves. Metcon Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) With a (40m) Running Clock: 300 Double Under 250 Air Squat 200 Pushup 150 Buddy Sit-up 100 Pullup (Buy-in) Then: (AMARP) 50m Log Carry...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/3m @ 75% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/3m @ 75% Gymnastics Handstand Shoulder Taps (ME/3m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds ME/30s BJ On-Over 30/24″ ME/30s Vup ME/30s Seated DB Press 55/35# ME/30s AKS 32/20kg ME/30s DB Goblet 55/35#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) DEADLIFT: ME/3m @ 75% Metcon (Weight) BENT OVER ROW: ME/3m @ 75% Gymnastics Ring Strict Pullup (ME/3m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) With a (25m) Running Clock: 50-40-30-40-50 Double Under ABmat Situp (Buy-in) Then: With remaining time: 10 Power Clean 135/95# 10 Floor Press 10 Box Jump 24/20″Read More

Blue Ridge Fitness – CrossTraining Metcon (Weight) BENCH PRESS: (ME/3m@75%) Metcon (Weight) BACK SQUAT: (ME/3m @ 75%) Metcon (AMRAP – Reps) GYMNASTICS FIXED BAR DIP (ME/3M)Read More

Blue Ridge Fitness – CrossTraining Instructional Bring attire to get dirty and gloves or hand protection Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (5 Rounds for reps) CIRCUIT: (60s) 5rds Log Flip OH Sledge Stone G2S Run RestTeams rotate from station to station (1 Athlete working at a time)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/4m @ 65% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/4m @ 65% Gymnastics Strict Ring Dips (ME/3m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Reps) (24M) ME Pushups *Each time athlete breaks 05 Pullup 10 AirSquat 15 ABmat SitupRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) DEADLIFT: ME/4m @ 65% Metcon (Weight) BENT OVER ROW: ME/4m @ 65% Gymnastics Strict-Chinup (ME/3m)Read More