WOD

Announcements 2025 Cross Training Open registration: https://games.Cross Training.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge Fitness – Cross Training Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 10 Pullups 10 Fixed Bar Dips (4m) AMRAP 10 AKS 24/16kg 10 Slam Ball 40/20# (4m) AMRAP 10 Deadlift 10 Front Squat (4m) AMRAP 10 T2B 10 Box Jumps 24/20″ (4m) AMRAP 10 Floor Press 10 BOR WT: 135/95 Rx+: 155/105# *1 Athlete working at a time

Announcements 2025 Cross Training Open registration: https://games.Cross Training.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge Fitness – Cross Training Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 10 Pullups 10 Fixed Bar Dips (4m) AMRAP 10 AKS 24/16kg 10 Slam Ball 40/20# (4m) AMRAP 10 Deadlift 10 Front Squat (4m) AMRAP 10 T2B 10 Box Jumps 24/20″ (4m) AMRAP 10 Floor Press 10 BOR WT: 135/95 Rx+: 155/105# *1 Athlete working at a time

Announcements 2025 Cross Training Open registration: https://games.Cross Training.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge Fitness – Cross Training Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 10 Pullups 10 Fixed Bar Dips (4m) AMRAP 10 AKS 24/16kg 10 Slam Ball 40/20# (4m) AMRAP 10 Deadlift 10 Front Squat (4m) AMRAP 10 T2B 10 Box Jumps 24/20″ (4m) AMRAP 10 Floor Press 10 BOR WT: 135/95 Rx+: 155/105# *1 Athlete working at a time

Announcements 2025 Cross Training Open registration: https://games.Cross Training.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge Fitness – Cross Training Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 10 Pullups 10 Fixed Bar Dips (4m) AMRAP 10 AKS 24/16kg 10 Slam Ball 40/20# (4m) AMRAP 10 Deadlift 10 Front Squat (4m) AMRAP 10 T2B 10 Box Jumps 24/20″ (4m) AMRAP 10 Floor Press 10 BOR WT: 135/95 Rx+: 155/105# *1 Athlete working at a time

Blue Ridge Fitness – Cross Training Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25 ,40/25,40/80 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/40s@WK 2 WT. ) *Use WT from Week 2 Dumbell-Upright Row (3xME/40s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 40/25 , 40,25, 40/80 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/40s@WK 2 WT.) *Use WT from Week 2 Weighted Hip Extension (Bridge) (3xME/35s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/35s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Announcements 2025 Cross Training Open registration: https://games.Cross Training.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge Fitness – Cross Training Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25 ,40/25,40/80 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/40s@WK 2 WT. ) *Use WT from Week 2 Dumbell-Upright Row (3xME/40s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 40/25 , 40,25, 40/80 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/40s@WK 2 WT.) *Use WT from Week 2 Weighted Hip Extension (Bridge) (3xME/35s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/35s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Announcements 2025 Cross Training Open registration: https://games.Cross Training.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge Fitness – Cross Training Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25 ,40/25,40/80 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/40s@WK 2 WT. ) *Use WT from Week 2 Dumbell-Upright Row (3xME/40s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 40/25 , 40,25, 40/80 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/40s@WK 2 WT.) *Use WT from Week 2 Weighted Hip Extension (Bridge) (3xME/35s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/35s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Announcements 2025 Cross Training Open registration: https://games.Cross Training.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge Fitness – Cross Training Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25 ,40/25,40/80 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/40s@WK 2 WT. ) *Use WT from Week 2 Dumbell-Upright Row (3xME/40s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 40/25 , 40,25, 40/80 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/40s@WK 2 WT.) *Use WT from Week 2 Weighted Hip Extension (Bridge) (3xME/35s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/35s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)