Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) With a (30m) Running Clock: M1-10: 20 Floor Press 10 BFB M10-20: 15 Deadlift 10 BOB M20-30: 10 Clean 10 Body Builder *EOMOM: 10 Box Jump 24/20″ WT: 135/95# Rx+: 155/105#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (3×7/70% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) M1-10: (Buy-in) ME/2m Jump Rope ME/2m Flutter Kick (4ct) ME/2m 1/2 Plank ME/4m Run *Then: With remaining time: AMRAP 6 HSPU 12 PULLUP 16 Frwd Lunge L/R=2 20 Switchbacks L/R=2Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (3×7/70% | 1xME/50%) (15m) *Compare to Wk1. Metcon Metcon (AMRAP – Rounds and Reps) M1-4: 24 Double-Under 8 H2S M4-8: 24 DU 8 G2S M8-12 24 DU 6 G2OH M12-16: ME ABmat Situp WT: 95/65%Read more

Blue Ridge Fitness – CrossTraining Instructional “HELENE” Cycle | Block 1 | Week 1 In light of the hurricane we begin this block, a week delayed, with a amended program and schedule: Warm-up Strength Back Squat (3×8/65% | 1xME/50%) (15m) Metcon Metcon (AMRAP – Reps) M1-5: 10 SA DB Floor Press L/R=2 10 Box Jump 24/20″ M5-10: 8 Gorilla Row L/R=2 8 Box Jump 24/20″ M10-15: 6 Devils Press 6 Box Jump On/Over 30/24″ M15-18: MD OH DB Walk WT: 55/35# SCORE: Distance as “Reps”Read more

Blue Ridge Fitness – CrossTraining Instructional “HELENE” Cycle | Block 1 | Week 1 In light of the hurricane we begin this block, a week delayed, with a amended program and schedule: Warm-up Strength Bent Over Row (3×7/70% | 1xME/50%) (12m) *Compare to wk 1 Metcon Barbell Cycling (AMRAP – Reps) ME/60s High-Hang Power Snatch 75/55# Rest: (2m) ME/60s Mid-Hang Power Snatch 95/65# Rest: (2m) ME/60s Power Snatch 115/75# Rest: (2m) ME/60s Squat Snatch 135/95# WT: Start @ 50% of HHPC 1RMRead more