Blue Ridge Fitness – CrossTraining Warm-up Benchmark Olympic Lifting Muscle Snatch (Establish 1RM) (5m) Power Snatch (Establish 1RM) (5m) Squat Snatch (Establish 1RM) (5m) Transition: (3m) Conditioning Metcon (5 Rounds for calories) Split Work: (Bike) ME/15s Rest: (60s) ME/30s Rest: (90s) ME/45s Rest: 120s ME/60s Rest: 150s ME/75sRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 50-40-30-20-10 Reps 25lbs VestSquats Press Ups Sit UpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Front Squat (4×6/MW | 21X1) (12m) Transition: (3m) Metcon Metcon (Time) 10,8,6,4,2 Pistol Squat L/R=2 Devil Press 55/35#CAP: (8m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 60lbs Sandbag500 ThrustersRead More

Blue Ridge Fitness – CrossTraining Warm-up Benchmark Olympic Lifting Athlete has 15m to establish 1RM in 3 lifts (MC/PC/SC) Muscle Clean (Establish 1RM) (5m) Power Clean (Establish 1RM) (5m) Squat Clean (Establish 1RM) (5m) Transition: (2m) Metcon Metcon (5 Rounds for time) Sprint work: 100m (Rest: 60s 200m Rest: 90s 300m Rest: 120s 400m Rest:...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest. 5 Min Rest800m Run 30 Burpees 30 Press Ups 30 Squats 800m RestRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Shoulder Press (4×6/MW | X121) (8m) Transition: (3m) Metcon Metcon (4 Rounds for reps) EMOM (4rds) ME/30s Bike ME/30s Box Jump 24/20″ ME/30s Hang Clean & Jerk 135/95# ME/30s Lateral Bar Over Burpee*30s Rest after each setRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagFront Squats Walking Lunges Burpess Over Bag Metcon (Time) 8 * 400m RepeatsWalk Back To Start Is RestRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 3 (Buddy WOD) Metcon (AMRAP – Rounds and Reps) With a 21m running clock: (14m) AMRAP 22 DB Snatch 55/35# L/R=2 12 Thruster 95/65# 22 CAL Bike Then: (7m) AMRAP Rope Climb 15′*M1-14: 1 Athlete must hold From Bar at all times (Hollow) *M14-21: 1 Athlete...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP 25lbs Vest5 Diamond Press Ups 5 Sissy Squats 5 Burpees Metcon (Time) 10km RunTime Trial. Max EffortRead More