WOD

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY ***(Order ends Monday, 17 February) Registration: The 2025 CrossFit Games Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Group Warm-up Coache J-Mack’s Choice 😉 Conditioning Partner WOD | Teams of 2 A) Metcon (AMRAP – Rounds and Reps) (10m) AMRAP 6 Pullups 9 Pushups 12 Air Squats Rest: (2m) Rx+: Vest: 20/14# B) Metcon (AMRAP – Rounds and Reps) B) (10m) AMRAP 12 Deadlift 9 Hang-Power Clean 6 S2OH WT: 155/105# Rx+: 185/125# *1 Athlete working

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY ***(Order ends Monday, 17 February) Registration: The 2025 CrossFit Games Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Circuit” Style Endurance based strength conditioning coupled with Glycolitic & Phosphagenic based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Close Grip Shoulder Press (3xME/40s@MW) *WT: Wk 6 Wt. | MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) Ring High Pulls (3xME/40s) RKS + AKS (Weight) 3xME/40s@MW Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Front Rack Forward Lunge (3xME/40s@MW) *WT: Wk 6 Wt. | MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) Hip Thrust (3xME/40s@MW) Jump Rope (3xME/40s) *Any Style (Athlete choice) *BUILD OFF BLOCK 1 PROGRESSION (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY ***(Order ends Monday, 17 February) Registration: The 2025 CrossFit Games Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Competition” Style based Metabolic conditioning and Skill development work. *These will not be “Benchmarked” or judged. * Athletes are recommended to not work at max intensity Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. CrossFit Games Open 15.4 Scaled (AMRAP – Reps) 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb. Skill Transfer (10m) Athlete Choice (Build on Tuesdays skill)

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY ***(Order ends Monday, 17 February) Registration: The 2025 CrossFit Games Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Circuit” Style Endurance based strength conditioning coupled with Glycolitic & Phosphagenic based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Close Grip Bent Over Row (3xME/40s@MW) *WT: Use WK 6 Wt: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) Strict Ring Dips (3xME/40s) American KB Swing (3xME/40s@MW) WT: MW (Max Weight) | AHAP (Athlete Choice) Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80ss | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Sumo Deadlift (3xME/40s@MW) *WT: Use WK 6 Wt: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) Reverse Hypers (3xME/40s) Jump Rope (3xME/40s) *Any Style (Athlete choice) *BUILD OFF BLOCK 1 PROGRESSION (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY ***(Order ends Monday, 17 February) Registration: The 2025 CrossFit Games Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Competition” Style based Metabolic conditioning and Skill development work. *These will not be “Benchmarked” or judged. * Athletes are recommended to not work at max intensity Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Skill Transfer (10m) Athlete Choice *Build on Wk 5 Progressions

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY ***(Order ends Monday, 17 February) Registration: The 2025 CrossFit Games Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Circuit” Style Endurance based strength conditioning coupled with Glycolitic & Phosphagenic based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Close Grip Bench Press (3xME/40s@MW) *WT: Use WT: from Wk 6 ( *Approx: (65%) Strict-Chinup (3xME/40s) Russian KettleBelll Swing (3xME/40s) WT: Athlete Choice | MW (AHAP) Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Front Squat (3xME/MW) *WT: Use WT: from Wk 6 ( *Approx: (65%) V-up (3xME/40s) Jump Rope (3xME/40s) *Any Style (Athlete choice) *BUILD OFF BLOCK 1 PROGRESSION (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Announcements Saint Valentine’s Day Class Schedule: 0600 CrossFit 0700 Yoga (Restorative) 0830 CrossFit 0930 Yoga (Gentle) 1200 CrossFit 1300 Yoga (Flexibility Flow) 1800 (No class scheduled) 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: The 2025 CrossFit Games Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (24m) 10,12,14,16,18… Floor Press CAL Row Deadlift Burpee Over Bar *WT: 155/105# *Reps Start at 10 and increase by 2 each Rd. *1 Athlete working YOGA (16m) Restorative

Announcements Saint Valentine’s Day Class Schedule: 0600 CrossFit 0700 Yoga (Restorative) 0830 CrossFit 0930 Yoga (Gentle) 1200 CrossFit 1300 Yoga (Flexibility Flow) 1800 (No class scheduled) 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: The 2025 CrossFit Games Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Circuit” Style Endurance based strength conditioning coupled with Glycolitic & Phosphagenic based Metabolic Conditioning Strength/Conditioning CIRCUIT: 35/20, 35/20, 35/70s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Close Grip Shoulder Press (3xME/35s@MW) *WT: Wk 5 Wt. | MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) Ring High Pulls (3xME/35s) RKS + AKS (Weight) 3xME/35s@MW Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 35/20, 35/20, 35/70s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Front Rack Forward Lunge (3xME/35s@MW) *WT: Wk 5 Wt. | MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) Hip Thrust (3xME/35s@MW) Jump Rope (3xME/35s) *Any Style (Athlete choice) *BUILD OFF BLOCK 1 PROGRESSION (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)