Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×10/65%) (15m) Transition: (4m) Metcon Metcon (AMRAP – Reps) (7m) DB Burpee Stepup 55/35# 24/20″ *15 Double Under EMOMRead more

Blue Ridge Fitness – CrossTraining Warm-up Wide Grip Bent Over Row (4×10/65%) (11m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) With a (20m) running clock: 150 Double Under 100 AB-mat Situp 50 Box Jump (Buy-in) Then: With remaining time: 8 Clean 135/95# 10 HSPU 12 T2BRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×10/65%) (14m) Transition: (4m) Metcon Metcon (Time) (5rds) 21 WallBall Shot 20/14# 15 C2B Pullup 09 BurpeeRest: (1:1) Athlete rests as log as the round takes to completeRead more

Blue Ridge Fitness – CrossTraining Instructional This block will integrate daily strength components integrated with metabolic conditioning Warm-up Strength Wide Grip Bench Press (4×10/65%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 8 2A DB Snatch 10 DB Goblet Squat 12 DB Deficit PushupWT: 55/35#Read more

Blue Ridge Fitness – CrossTraining Instructional *2 Heats. (All athletes judged) **Athletes officially competing must submit videos direct to VETwod Warm-up Athlete choice (6m) Benchmark WOD Red White & BULLIT | Workout #3 (Time) 50 Sandbag Seated Press 50 Sandbag Over the Shoulder 50 Burpees Over the Sandbag 50 Sandbag Lunges*CAP: (15m) **Sandbag Weights: Men 55lbs/ Women 35lbs ***Score: Total Time – If athletes reach the time cap, add one second to the cap time for every rep not completed.Read more