Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (1×9/65% | 1×6/70% | 1×3/80%) *Run as E2MOM (6m) Front Squat (1×9/65% | 1×6/70% | 1×3/80%) *Run as E2MOM (6m) Overhead Squat (6×1/Climbing | Starting @ 65%) *Run every 90s *3m Transition Metcon Metcon (Time) (10rds) 9 T2B (Toe to Bar) 6 BJ (Box Jump) 24/20″ […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Instructional “LIMA” Cycle Overview: This cycle will include more Strength (Powerlifting) during the 1st segment, coupled with more complex weightlifting (Olympic Lifting) Components. Gymnastic Skill components will be integrated 2nd segment leading into the open. Once the open commences (Late Feb.) Strength and heavier lifting METCONS will be integrated […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 200m Run 42 TSTR (Thruster) 115/75# 18 Bar Muscleup 200m Run 30 TSTR 30 Chest to Bar 200m Run 18 TSTR 42 Pullup Then: 100 ABmat Sit-up Then: 100 Partner Leg Toss*1 Athlete working at a time ** BOTH Athletes Run […]Read more

Blue Ridge Fitness – CrossTraining Benchmark WOD NORAYDA (Time) 16 CAL Row (Buy-in) Then: (5rds) 3 Box Jump-Over 24/20″ 7 Hand Stand Pushup 4 Power Clean 135/95#*2 Heats (All athletes judged)Read more

Blue Ridge Fitness – CrossTraining Instructional *Athlete can choose between any of the following WODs to perform as Benchmark. *Will run in 2 heats. *All athletes will be judged Warm-up Athlete Choice (7min) Benchmark WOD Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Isabel (Time) For Time: 30 Snatches, 135# / 95# Grace (Time) For […]Read more