Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (20m) 10 SA DB Snatch 55/35# L/R=2 8 Front Squat 95/65# 6 PushPress 95/65# 4 RMUDBS: Alternating Reps BB: 50% of PP 1RM Transition: (4m) Strength Back Squat (3×12/75%) (10m)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10 Mile Ruck 35lbsEvery 2 Miles Unpack And Repack 10 Press Ups 20 Lunges (each leg) 30 Ground To OHRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 3 (Buddy WOD:) Metcon (Time) (3rds) 1k Row (Plate OH Hold) 65/45# Rest: (4m) (3rds) 800m Run Hollow Hold (Pullup Bar)*2 Athletes working/1 Athlete at rest *Run can be broken into 100/200/300m etc. if teams chooseRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (10 Rounds for reps) TABATA| 20/10 | 10rds Body Row Break dancerTransition:(3m) Conditioning Metcon (8 Rounds for weight) CIRCUIT | 60/60 | 8rds M1-4: Squat Clean M5-8: ThrusterRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 60lbs Sandbag. 3 Rounds. 2 Mins Rest20 BO Rows 20 Cleans 20 Thrusters 20 OH Squats 800m CarryRead more