Blue Ridge Fitness – CrossTraining Warm-up Instructional Week 2 of Benchmark (M-W) “Girl Wods” and Gymnastics All athletes judged. Remote athletes video submission Benchmark WOD Isabel (Time) For Time: 30 Snatches, 135# / 95#2 Heats Transition: (3m) Rest: (5m) Gymnastics Pushup Max Effort (3min) 2 HeatsRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestNarrow Press Ups Wall Walks Dips Mountain Climbers (10 times reps)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Ladder 25lbs VestPull Ups / Heavy Rows Shoulder Tap Press Ups Jump Squats Butterfly Sit UpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Instructional Week 2 (M-W)of Benchmarks will include Gymnastics and Girl WODs. “WHISKEY” Cycle begins Thursday 01 July. Benchmark WOD Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#*2 Heats. All athletes judged. (Video submissions for athletes from home or remote) *CAP: (6m) *(3m) Transition between heats *(5m)...Read More

Blue Ridge Fitness – CrossTraining Strength Bench Press (3×3/85% | 2×4/80% | 1×5/75%) Incline Bench Press (3×5/75%) Accessory DB Hex Press (3×10/MW) DB Floor Press (3×10/MW) Strength Close Grip Bench Press (3×5/75%) Accessory Cable Overhead Tricep Extension (3×10/MW) DB Pullover (3×10/MW)Read More

Blue Ridge Fitness – HDS-Hybrid AthleteRead More

Blue Ridge Fitness – CrossTraining Warm-up Athlete Choice (8m) Benchmark WOD Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen click here Instructional *2 Heats *CAP:...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbsOdd Miles 50 Burpees (no ruck) Even Mile 25 Press Ups 50 SquatsRead More

Blue Ridge Fitness – CrossTraining Warm-up Benchmark/Strength Shoulder Press (Workup to 1RM) (8m) Romanian Deadlift (Workup to 1RM) Benchmark WOD Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 25lbs VestBurpees Hindu Press Ups Squat Jumps Wall Walks Leg Raises Metcon (Time) 10*100m Sprints1:2 Work:Rest RatioRead More