Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (6×4/80%) (14m) Gymnastics L-Sit Raises (Pullup Bar) (ME/60s) Rest: (75s) between sets (Compare to wk 1) Metcon Metcon (Time) (5rds) 7 Hang Snatch 115/75# 7 OHS 115/75# 7 BFBCAP: (15m) WT: 50% of Snatch 1RMRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (6×4/80%) (14m) Gymnastics Strict-Chinup (2xME/60s) Rest: (60s) between sets (Compare to Week 1) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 9 SDHP 95/65# 9 Box Jump on-over 24/20′ 9 HSPURead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 3 Mins Rest. 25lbs Vest1 Mile Run 30 Burpees 30 Squats 30 Press UpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Reps) With a 24m Running Clock: Min: 0:00-8:00: 15 T2B 15 Front Squat 75/55# Min: 8:00-16:00: 12 Vup 12 Push Press 95/65# Min: 16:00-24:00 09 K2E 09 Squat Clean 135/95#1 Athlete working Mobility YOGA (20m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag400m Carry 12 Ground To Shoulder 20 Press Ups (alternate hands on bag) 10m Bear Crawl Drag 10 OH Squats 400m Run (no bag)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (5×5/75%) (8m) Gymnastics Strict Toes-To-Bar (2xME/60s) Rest: (75s) Each set Metcon Metcon (4 Rounds for reps) CIRCUIT: 4rds | 30/30 ME WallBall Shot ME MB Burpee ME MB Chest SlamWT: 20/14#Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestBurpee Pull Ups Walkout Press Ups Squat Jumps Butterfly Sit UpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Warm-up Strength Back Squat (5×5/75%) (14m) Gymnastics L-Sit Raise (Rings) (2xME/60s) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 4 Devil Press 55/35# 6 Wtd Stepup 24/20″ L/R=2Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest400m Run 12 Burpees 20 Press Ups 30 Squats 400m RunRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (5×5/75%) (8m) Gymnastics Deficit Pushup (2xME/60s) Rest: (75s) Between sets Metcon Metcon (Time) 16-14-12-14-16 Russian Twist L/R=1 Hang Snatch L/R=2 Front Squat AKSAll movements performed with 1 KB (24/16kg) *Rx+: 32/20kg *CAP: (15m)Read More