Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×8/60% | E2M) METCON Metcon (AMRAP – Rounds and Reps) (13m) 6 G2OH 75/55 7 OHS 8 Bar Over Burpee 21 Double UnderRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×9/65% | E2M) Benchmark WOD Teams of 2 (Partner WOD) “ALL REMEMBERED” 9/11 (Time) 749 meter Row/Run 100 Deadlifts (135/95 lb) 749 meter Row/Run 100 Power Cleans (95/65 lb) 749 meter Row/Run 100 Ground-to-Overheads (65/45 lb) 750 meter Row/Run 60 Double-Unders 43 Burpees 8 Squat Clean Thrusters (135/95 lb)Athletes will alternate the row or run if needed. 1 Athlete working, can split row/run as needed. Modify weight and movements as neededRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×9/65% | E2M) Conditioning Metcon (Distance) (22m) MD Run *Every 200m 10 AKS 9 SDHP 8 T2B 7 Pike PushupWT: 24/16kg Rx+: KB: 32/20kg Vest: 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×9/65% | E2M) METCON Metcon (AMRAP – Rounds and Reps) CIRCUIT: 4m/3m | 3rds 5 BJ Burpee 6 C2B Pullup 7 Front Squat 115/75#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×9/65% | E2M) Metcon Metcon (4 Rounds for reps) CIRCUIT: 90/90 | 4rds 25 Double-Under 10 Box Jump (Buy-in) ME G2OH 115/75#*Rx+: 135/95# *WT: 50% of Clean 1RM *Score: G2OH ONLYRead more