WOD

13
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 7 FS (Front Squat)/MW O: 10 K2E (Knee to Elbow)*WT:...
Read More
12
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 08 Bench Press/MW O: 10 Strict Chin up*WT: Athlete Choice...
Read More
11
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 10 BOR (Bent Over Row) MW O: 15 Rev Grip...
Read More
10
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up Partner WOD (Teams of 2) Metcon Metcon (Time) 100 ABSU (ABmat Situp) (Buy-in) Then: 1000m Row 60 BS (Back...
Read More
9
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 90 DU (Double Under) 30 Power Snatch 95/65# 30 WBS (Wallball...
Read More
7
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon (2 Rounds for reps) (14m) Vup Ladder (10,12,14,16,18…) 10 Clean & Jerk...
Read More
6
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (2×4/80% | 2×3/85%) *10m *3m Transition Metcon Metcon (Time) 50 Russian Twist 24/16kg L/R=2 50 ABmat...
Read More
5
Dec

KILO

Blue Ridge CrossFit – CrossFit Strength Deadlift (2×4/80% | 2×3/85%) *14m *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (16m) 4,4,4 6,6,6 8,8,8… Skater...
Read More