Blue Ridge Fitness – CrossTraining Instructional *Benchmark/Deload week. *All Benchmarks MUST be judged. *(Video submission for athletes working remote) *Any recorded numbers without judge or video will NOT be accepted Warm-up Athlete Choice: (7m) Benchmark/Strength Shoulder Press (Establish 1RM) (12m) Back Rack Reverse Lunge (Establish 1RM) (18m) Benchmark Gymnastics Air Squat | Max Effort | 3m (ME/3m)Read more

Blue Ridge Fitness – CrossTraining Instructional *Benchmark/Deload week. *All Benchmarks MUST be judged. *(Video submission for athletes working remote) *Any recorded numbers without judge or video will NOT be accepted Warm-up Athlete Choice: (7m) Benchmark/Strength Deadlift (Establish 1RM) (20m) Bent Over Row (Establish 1RM) (15m) Benchmark Gymnastics Pullup | Max Effort (3min) (ME/3m)Read more

Blue Ridge Fitness – CrossTraining https://compete.strongest.com/competitions/red-white-and-bullit-by-vetwod/registration Warm-up Athlete Choice: (6m) Benchmark WOD Red White & BULLIT | Workout #2 (Time) 4 ROUNDS FOR TIME | (15 MINUTE TIME CAP) -Sandbag Deadlift -Sandbag Shoulder to Shoulder squats -Sandbag Floor Press Using the following repetition scheme: Round 1: 40/10/40 Round 2: 30/10/30 Round 3: 20/10/20 Round 4: 10/10/10*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. ***To be considered for podium spots (competitive divisions), video must be provided of the workout and the weight of the sandbag.Read more

Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload week. All Benchmarks MUST be judged. (Video submission for athletes working remote) Any recorded numbers without judge or video will NOT be accepted Warm-up Athlete choice (7m) Benchmark/Strength Bench Press (Establish 1 Rep Max) (15m) Back Squat (Establish 1 Rep Max) (20m) Gymnastics Strict Ring Dip | Max Effort (3m) (ME/3m)Read more

Blue Ridge Fitness – CrossTraining Instructional Registration: https://compete.strongest.com/competitions/red-white-and-bullit-by-vetwod/ RED WHITE & BULLIT (Time) 75 Sandbag Bear Complex *Every minute on the minute starting at 1:00 10 Sandbag Hop Over*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. ***To be considered for podium spots (competitive divisions), video must be provided of the workout and the weight of the sandbag.Read more