Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×11/50%) E2m15s Gymnastics Strict-Chinup (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (16m) AMRAP 25m SA Farmer Carry COMPLEX KB SA Power Clean KB SA Squat Clean KB SA KB Cluster 25m SA Farmer Carry COMPLEX WT: 24/16kg Rx+: Vest: 20/14# *COMPLEX: 1,1,1 / 2,2,2 / 3,3,3…Climbing each RD.Read more

Blue Ridge Fitness – CrossTraining Group Warm-up Conditioning Partner WOD | Teams of 2Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Rack Split Squat (4×10/50% | E2m15s) 10L/10R Gymnastics Strict Handstand Pushup (3xME/40s) Rest: (40s) Between sets Conditioning Strength Circuit (4 Rounds for reps) CIRCUIT: 30/30 | 4rds DB Chest Fly Wtd SL Bench Squat (L) DB Seated Reverse Fly Wtd SL Bench Squat (R) WT: MW (Athlete Choice)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×10/50%) E2m15s Gymnastics Candlestick (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (15m) 1,1,1/ 2,2,2/ 3,3,3…Climbing 2A DB Clean 2A DB TSTR 2A DB Devils Press *4 BJ On/Over after each Rd. WT: 55/35# BJ: 30/24″ Score: DB mvmnts ONLYRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (4×10/50%) E2m15s Gymnastics Strict Ring Dips (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 Clean 185/120# 5 BJ Burpee 24/20″ Rest: (3m) (5m) 5 C& J 135/95# 6 Burpee Rest: (3m) (4m) 4 Cluster 95/65# 7 BJWT: Start 70% of Clean 1RM and ascend accordinglyRead more