Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (12×1/Climbing from 50%) E75s Workup to heavy single Transition: (4m) Weightlifting Metcon (4 Rounds for weight) (E60s) 3 Front Squat (70%) (E65s) 2 Tall Clean (75%) (E70s) 3 Hang Power Clean (70%) (E75s) 2 Hang Squat Clean (75%)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestPull Ups Burpees Squats Walk OutsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Pendlay Row (12×1/Climbing from 50%) E75s Workup to heavy single Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 Plate plank walker L/R=2 12 Plate G2OH 12 Plate Russian Twist L/R=2 12 Plate Box Jump 20/18″WT: 25/15#Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 60lbs Sandbag1 Mile Drag, Push, Pull Or Throw No CarryingRead More

Blue Ridge Fitness – CrossTraining Metcon (Time) 3 Rounds. 3 Mins Rest. 25lbs Vest. 60lbs Sandbag800m Carry 50 BO Rows 75 Cleans 100 Front Squats 800m Run (no bag)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (12×1/Climbing from 50%) E75s Work to a heavy single Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 9 RKS 24/16kg 6 T2B 3 C2BRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Speed Drills: *Focus is on speed off the deck. (EXPLOSIVE POWER) Bench Press (12×1/Climbing from 50%) E75s Work to a heavy single Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (3m) 6 Jumping Lunge L/R= 2 6 Clapping Pushup *REST: (3m) (4m) 8 Box Jump 24/20″ 8...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (AMRAP – Reps) 42 Min AMRAP. 25lbs Vest4 Pull Ups 12 Press Ups 20 SquatsRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 12-1 Ladder 25lbs Vest100m Run (multiply by reps) Burpee Pull UpsRead More

Blue Ridge Fitness – CrossTraining Final day of Block 1 Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Reps) (24m) Running clock 100 MB ABmat Situp 20/14# 75 MB Air Squat 50 MB Pushup 25 MB Pullup (Buy-in) Then: With remaining time: AMRAP 5 Hang Clean 5 Jerk 5 C&J 135/95#*During “Buy-in” BOTH...Read More