Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Time) 15 Clean 95/65# 800m Run 12 Clean 115/75# 600m Run 09 Clean 135/95 400m Run 06 Clean 155/105# 200m Run 03 Clean 185/120# 100m Run Then: (5rds) 50 Double Under 03 Rope Climb 15′ 20 Deadlift 135/95# 10 Floor Press...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4xME/50s (Climbing) Rest: (95s) between sets WT: 55,60,65,70% Back Rack Reverse Lunge (4xME/50s (Climbing) Rest: (1m50s) between sets WT: 55/60/65/70% *Alternating reps Accessory DB Upright Rotation (3xME/30s) Rest: (60s) between sets WT: MWRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 60lbs Sandbag100m Walking Lunges 30 Burpees Over Bag 30 Press Ups On Bag 30 Cleans And Throws 30 Front Squats 12 Get UpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4xME/50s (Climbing) Rest: (110s) between sets WT: 55,60,65,70% Bent Over Row (4xME/50s (Climbing) Rest: (95s) between sets WT: 55,60,65,70% Accessory Cross-Body Curl (3xME/30s) Rest: (60s) between sets WT: MWRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestPull Ups Burpee Broad Jumps Walking Lunges (each leg) Butterfly Sit Ups Hollow Body RocksRead More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) With a (30m) Running clock: 1600m Run 50 Pullup 75 Pushup 100 Air-Squat (Buy-in) Then: (With remaining time) AMRAP: 10 WallBall Shot 20/14# 8 MB Step-on-over 24/20″ 6 MB OH Rev. Lunge L/R=1 3 BMURx+: Vest/RuK 20/14#Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 30 Burpee Pull Ups 30 Spderman Press Ups 30 Squat To lungesRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4xME/50s (Climbing) Rest: (95s) between sets WT: 55%/60%/65%/70% Back Squat (4xME/50s (Climbing) Rest: (1m50s) between sets WT: 55%/60%/65%/70% Accessory Dumbell Kickback (3xME/30s) Rest: (60s between sets) WT: MWRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 60lbs Sandbag2 Cleans 4 Thrusters 8 Zercher Good Mornings 12 SquatsRead More

Blue Ridge Fitness – CrossTraining Warm-up Metcon A: Metcon (AMRAP – Rounds and Reps) (9m) 09 Power Clean 135/95# 06 HSPU 03 RMURest: (6m) Then: METCON “B” B: Metcon (AMRAP – Rounds and Reps) (9m) 06 Squat Clean 155/105# 03 Deficit HSPU 3″ 01 Weighted RMU 20/14#RMU WT: (MB)Read More