Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (5 Rounds for time) E90s | 5rds 5 CAL Bike 15 Box Jump 24/20″ 3 G2OH 95/65#WT: 50% of Snatch 1RM Transition: (4m) Strength Sumo Deadlift (3×12/65%) (10m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagThrusters BO Rows Front Squats Press Ups Leg RaisesRead More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (Time) 21-15-09 SA DB Thruster 55/35# Burpee to Bar Rest 2x duration Then: 100 WBS 20/14#Athlete rests twice as long as 21-15-09 (ie 3:05 = 6:10 rest) *CAP: 6m (total 22m) *Transition: (4m) Strength Wide Grip Bench Press (3×12/MW) (10m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest 25lbs Vest200m Run 20 Pull Ups 20 Hindu Press Ups 20 Squats 200m RunRead More

Blue Ridge Fitness – CrossTraining Warm-up Metcon () Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 PushPress 95/65# 8 Bar Muscleup Rest:(5m) (6m) 6 S2OH 135/95# 6 Ring MuscleupTransition: (4m) Weightlifting Snatch (4×2/Climbing to heavy couplet) EOMOMRead More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) With a 24m running clock: 800m Run 100 ABmat Situp Then: (AMRAP) 20 Air Squat 15 Pushup 10 Pullup*Rx+: Wt. Vest/RuK 20/14# *Transition: (4m) Strength Front Squat (3×12/MW) (9m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs Vest 60lbs SandbagDiamond Press Ups Ground To Shoulder Chest Pass Throws Burpees 400m Carry After Each RoundRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Time) 30 Deadlift 225/155# Then: (10rds) 10 Barbell Pushup 10 Bar Facing Burpee 10 ABmat Situp Then: 60 Deadlift 135/95#*WT: Start 60% of DL 1RM *CAP: (30m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest 25lbs Ruck. 1st Round Bodyweight, 2nd Vest, 3rd Ruck + Vest25 Press Ups 25 Burpees 50 Walking Lunges 50 Squats 800m RunRead More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (25m) Running Clock 500m Run 9 G2OH 115/75# 15 T2B 21′ Handstand Walk*Transition: (4m) Strength Barbell-Upright Row (3×12/MW) (7m)Read More