Blue Ridge Fitness – CrossTraining Back Squat (8X2/55% “X” | E70s) Power and Explosiveness Metcon (AMRAP – Rounds and Reps) (21m) 100DU 50 ABsitup 25 Russian TwisL/R = 2 15 Reverse Lunge L/R_= 2 10 Ring DipRead more

Blue Ridge Fitness – CrossTraining Instructional Emphasize Power and Explosiveness in the strength components Strength/Power Bench Press (8×2/55% “X” | E70s) Metcon Metcon (Time) Score Time 120 Double Unders 60 Air Squats 100 DU 50 AS 80 DU 40 AS 60 DU 30 AS RX+: Vest 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Instructional Athletes will perform the #WOODstrong WOD #3 in honor of David Wood battling back from TBI. WOODstrong #3 (6 Rounds for reps) CIRCUIT: 60/60s | 6rds Rd1: 2 SB Burpee 2 SB Cluster Rd2: 2 SB BOR 2 SB Squat Snatch Rd3: 2 SB Burpee 2 SB Cluster Rd4: 2 SB BOR 2 SB Squat Snatch Rd5: 2 SB Burpee 2 SB Cluster Rd6: 2 SB BOR 2 SB Squat SnatchRest: (4m) Then METCON “B” Metcon “B” Teams of 2 | Partner WOD (AMRAP – Rounds and Reps) (12m) AMRAP: 1 Lap 21 WBS 15 MB Stepup 09 MB G2OHWT: 20/14# *1 Athlete working (Both athletes run)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×10/55% | EOMOM) Metcon Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Banded Rotation L Windmill L Banded Rotation R Windmill RWT/Band: Athlete Choice *Add wts to “Notes”Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×10/55% | E2M) METCON Metcon (AMRAP – Rounds and Reps) (20m) 2/4/6,4/6/8,6/8/10… Pushup Pullup AirSquatRx+: Body Armor/Vest/RuKRead more