Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 50-40-30-20-10 Reps 25lbs Vest. 60lbs SandbagBurpees Over Bag Thrusters CleansRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (Time) Complex A: (Complete 40 Reps) Complex: Deadlift + Power Clean + Push Press 135/95# Rest: (3m) Complex B: (Complete 30 Reps) Complex Deadlift + Squat Clean + Push Jerk 155/105# Rest: (3m) (Complete 20 Reps) Deadlift + Clean 185/120#1 Athlete working at a timeRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Pendlay Row (Climbing: ) 1-2: (10@55%) E70s 3-4: (8@65%) E80s 5-6: (6@75%) E90s Transition: (3m) Strength/Conditioning Metcon (No Measure) CIRCUIT | 30/15 | 6rds SA Floor Press SA Row Cossack Staggered RDLWT: Athlete Choice (R/L/R/L)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestBurpee Pull Ups Spiderman Press Ups Squat Lunge Lunge SprawlsRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Push Press (Climbing:) 1-2: (10@55%) 70s 2-3: (8@65%) 80s 4-6: (6@75%) 90s Metcon Metcon (AMRAP – Rounds and Reps) (18m) 20′ DB OH Walking lunge 55/35# 10 Vup 05 Devil Press 55/35# 20′ DB Suitcase Lunge 55/35# 10 T2B 05 Ring Muscleup2A on all DB movementsRead more