Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Weight) “Savage Saturdays”8 Rounds. 3 Mins Rest Between Rounds 3 Rep Max Deadlift 400m Run 5 Reps Max weight Dips 400m Row 5 Reps Max Weight Pull Ups Your score is your weight you accumulate in all rounds.Read more

Blue Ridge Fitness – CrossTraining Instructional Warm-up Benchmark WOD CrossTraining Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossTraining Games Open 19.4 […]Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 8km RunEvery 400m 10 hand release Push UpsRead more

Blue Ridge Fitness – CrossTraining Warm-up Mobility Shoulder (15m) Metcon METCON (A) Metcon (AMRAP – Rounds and Reps) (6m) 60s Full Plank 10 AKS (American KB Swing) 24/16kg*REST: (3m) Then: METCON B Metcon METCON (B) Metcon (AMRAP – Rounds and Reps) (5m) 45s 1/2 Plank 8 RKS (Russian KB Swing) 24/216kgRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Kettle Bells and Balls”8 Rounds for time. 50 Med Ball Slams (24lbs) 50 Single arm Swings (30lbs) each side 50 Med Ball Burpee Toss (24lbs) 50 KB Thrusters (30lbs) 50 Med Ball hollow Body Rocks (24lbs)Read more