Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×6/75%) (12m Back Squat (4×6/75%) (14m) Transition: (3m) Gymnastics Fixed Bar Dip (Strict) (3xME/60s) (60s) Rest between sets Forward Lunge (3xME/60s) (60s) Rest between sets *Alternating repsRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 36min AMRAP @Bodyweight5 Burpees 8 Diamond Press Ups 12 Squat Jumps Metcon (Time) 8*200m RepeatsWork: Rest 1:1Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest. 60lbs Sandbag500m Carry 30 Burpees Over Bag 20 Thrusters 20 Press Ups 10 Devils PressRead More

Blue Ridge Fitness – CrossTraining Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More

Blue Ridge Fitness – HDS-Hybrid AthleteRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 (Buddy WOD) Metcon (Distance) *with a 30m running clock: 25m/25m, 50m/50m, 75m/75m… Row 2A Farmer Cary 24/16kg *At (15m) Mark: 42-30-18 Pullups, AirSquats, Pushups *Then: Continue with Row/FC couplet*Rx+: RuK/Vest 20/14# *1 Athlete workingRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Murph. 25lbs Ruck1 Mile Ruck 100 Pull Ups 200 Press Ups 300 Squats 1 Mile RuckRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest 25lbs Sandbag400m Run 20 Pull Ups 30 Press Ups 50 Squat 12 Hanging Leg RaisesRead More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (4 Rounds for reps) CIRCUIT | 30/30 | 4rds Calorie Row MB Chest Slam 20/14# SA DB Devil Press 55/35# MB Vup Ring DipsTransition: (4m) Strength Close Grip Bent Over Row (3×12/65%) (7m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagCleans Thrusters OH Squats Get Ups (alternate shoulder)Read More