Blue Ridge Fitness – CrossTraining Instructional Portion of this WOD will be performed outdoors. Bring appropriate attire, consider gloves. Metcon Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) With a (40m) Running Clock: 300 Double Under 250 Air Squat 200 Pushup 150 Buddy Sit-up 100 Pullup (Buy-in) Then: (AMARP) 50m Log Carry 10 Stone G2OS 100m Farmer Walk 20 SB Squat CleanRx+: Body Armor/Vest/RuK 20/14# Both athletes working on Log/1 Athlete working on all other movementsRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/3m @ 75% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/3m @ 75% Gymnastics Handstand Shoulder Taps (ME/3m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds ME/30s BJ On-Over 30/24″ ME/30s Vup ME/30s Seated DB Press 55/35# ME/30s AKS 32/20kg ME/30s DB Goblet 55/35#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) DEADLIFT: ME/3m @ 75% Metcon (Weight) BENT OVER ROW: ME/3m @ 75% Gymnastics Ring Strict Pullup (ME/3m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) With a (25m) Running Clock: 50-40-30-40-50 Double Under ABmat Situp (Buy-in) Then: With remaining time: 10 Power Clean 135/95# 10 Floor Press 10 Box Jump 24/20″Read more