Blue Ridge Fitness – CrossTraining Benchmark WOD CrossTraining Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# /...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Savage Saturday”100 Reps of each. Complete all reps before moving on to the next exercise. Pull Ups Cleans (110lbs) Close Grip Bent Over Rows (110lbs) Press Ups Thrusters (88lbs) Box Jumps (40″ Box) Front Rack lunges (88lbs) Toes to Bar Russian Twists (44lbs Med Ball)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Distance) “Just Rowing”500m Row Warm Up 1 Min Row Max Effort 1 Min Rest 1 Min Row Max Effort 1 Min Rest 1 Min Row Max Effort Record distance of all 3 rows. 5000m Row (steady pace) 3 Rounds of 1 Minute Max Effort Pull Ups Accumulate 10...Read More

Blue Ridge Fitness – CrossTraining Warm-up Mobility Shoulder (15m) Core Accessory Metcon (3 Rounds for reps) EMOM | 12 | 3Rrds 30s/ME Banded Lateral Trunk Rotation (L) 30s/ME Banded Lateral Trunk Rotation (R) 30s/ME Lateral Trunk Raise (L) 30s/ME Lateral Trunk Raise (R)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (No Measure) 5km Tempo RunJog 400m at an easy pace. Then sprint 100m. Repeat 10 times Metcon (AMRAP – Rounds) Every minute on the minute 10 Hand Release Press Ups 10 Jumping SquatsRead More

Blue Ridge Fitness – CrossTraining Warm-up Core Metcon (4 Rounds for reps) EMOM | 12 | 4rds 30s/ME MB ABmat Situp 30s/ME MB Glute Bridge 30s/ME MB Russian Twist *Repeat 4 Total rds.WT: Athlete Choice Metcon METCON (A) Metcon (AMRAP – Rounds and Reps) (7m) 11 AKS (American KB Swing) 24/16kg 40′ SA KB Walking...Read More

Blue Ridge Fitness – CrossTraining Warm-up Accessory Dumbell Chest Press (3×12/MW) *8m Dumbell Reverse Fly (3×8/MW) *6m Metcon Metcon (Time) 30 BJ (Box Jump) 24/20′ 12 PC (Power Clean) 135/95# 20 BJ 10 PC 155/105# 10 BJ 08 PC 175/115#PC: Start @ 55% and ascend accordinglyRead More

Blue Ridge Fitness – HDS-Hybrid AthleteRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Thruster (4×3/Climbing to heavy Triple) *10m Gymnastics Knees To Elbow (3x30s/ME) *90s Rest between sets Metcon Metcon (Time) 60 DU (Double-Under) 40 PUL (Pullup) 20 PSTL (Pistol Squat) L/R=2 40 PUL 60 DU*Rx+: PUL: C2B PSTL: L/R=1 *PSTL: Alternating RepsRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Farmers walk”1000m Farmers carry with 2 60lbs weights or kettlebells. Every time you have to rest. Drop the weights and run back to the start and then back to the weights. Accumulate 1000m of farmers walk. Running back to the start doesn’t count towards distance.Read More