Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest800m Run 10 Pull Ups 20 Press Ups 50 Walking Lunges 30 Leg Raises 2 Mins PlankRead More

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Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 1-10-1 Ladder. 25lbs VestBurpee Broad Jumps Lateral Lunges Squats Mountain Climbers (*10)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×4/80%) (1=2m) Accessory Overhead Tricep Extension (2xME/60s) Rest: (60s) between sets Metcon Metcon (AMRAP – Rounds and Reps) (12m) M0-6: 10 Floor Press 135/95 10 Box Jump M7-12: 10 BOR 135/95 40′ Broad JumpRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs Sandbag. 25lbs VestCleans Press Ups Front Squats Thrusters Butterfly Sit UpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Squat Clean (7×3/80%) E/75s Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (14m) M0-7: 10 Back Squat 135/95# 20′ Handstand Walk M8-14: 10 Deadlift 135/95 10 HS PushupRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Low Bar Back Squat (4×4/80%) (12m) Transition: (2m) Hammer Curl (2xME/60s) WT: Athlet choice (MW) Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 6 Front Squat 135/95# 6 Squat Thrust *(2m) REST (3m) AMRAP 5 Front Squat 115/75# 5 Burpee *(2m) REST (2m) AMRAP BF...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Sandbag1Mile Run 30 Burpees 30 Press Ups 30 Squats 100 Flutter KicksRead More

Blue Ridge Fitness – CrossTraining Benchmark WOD CrossTraining Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SandboxCleans Thrusters OH Squats Russian TwistsRead More