Blue Ridge Fitness – CrossTraining Warm-up Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (28m) 100m 2A Farmer Walk 50m 1A Farmer Carry 10 SA KB Squat Clean L/R=2 10 2A KB Floor Press 10 KB Russian Twist L/R=2 *15 Pushup 20 Air Squat Every 25m on FW & FCWT: 24/16kg YOGA Restorative Yoga (16m)Read more

Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Strength Bench Press (4×4/80,80,85,85% | E2MOM) Conditioning Metcon (Weight) Bench Press: ME/2m@50%Compare to Week 2 Metcon Metcon (AMRAP – Rounds and Reps) (18m) 10 Rds of “CINDY” (BUY-IN) Then: With remaining time: (AMRAP) 5 Deadlift 225/155# 10 Strict DB Shoulder Press 55/35# 15 VupRead more

Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Weightlifting Muscle Snatch (6×3/Climbing from 65%) E60s Power Snatch (4×3/Climbing from 65%) E75s Squat Snatch (4×3/Climbing from 65%) E90s Strength Bent Over Row (4×4/80,80,85,85% | E2MOM) Conditioning Metcon (Weight) Bent Over Row: ME/2m@50%*Compare to week 2Read more

Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Strength Back Squat (4×4/780,80,85,85% | E2MOM) Conditioning Metcon (Weight) BACKSQUAT: ME/2m@50%*Compare to week 1 Metcon Metcon (AMRAP – Rounds and Reps) (17m) 150m MB Run 20/14# 5 T2B + C2B 10 DB Goblet Squat 55/35# 15 DB SA Floor Press 55/35#Read more

Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Weightlifting Muscle Clean (6×3/Climbing from 65%) E60s Power Clean (5×3/Climbing from 65%) E75s Squat Clean (4×3/Climbing from 65%) E90s Strength Shoulder Press (4×4/80,80,85,85% | E2MOM) Conditioning Metcon (Weight) Shoulder Press ME/2m@50%*Compare to week 2Read more