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WOD

3
Feb

FAREWELL WOD | Emma Cawley

Blue Ridge CrossFit – CrossFit Conditioning Teams of 2 | Partner WOD Emma Cawley | Farewell WOD | 2.4.2023 (4 Rounds for reps) CIRCUIT | 60/60 | 4Rds Snatch 95/65# Bike Rope Climb 15′ Deadlift 225/155# Pullup*FGB Style *1 Athlete working
2
Feb

CHARLIE | Week 5 | Block 2

Announcements FAREWELL WOD! Emma Cawley Date: Saturday, 2/4 Time: 0930 *Gathering afterward 1100 @ Bold Rock Cidery (Mills River) https://boldrock.com/visit/mills-river-cidery/ Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×4/MW | TEMPO | X033) (8m) Transition: (2m) Accessory Dumbell Lateral Delt Raise (3xME/40s) Rest: (60s) Between sets Metcon Metcon (No Measure) CIRCUIT: 30/30 | 3rds 2A RKS 2A Hang Clean 2A SnatchWT: Athlete Choice
31
Jan

CHARLIE | Week 5 | Block 2

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×7/MW | TEMPO | X033) (9m) Accessory Dumbell Reverse Fly (3xME/40s) Rest: (60s) between sets METCON Metcon (AMRAP – Rounds and Reps) 1,5,10 | 2,10,15 | 2,15, 20… Rope Climb 15′ Floor Press 135/95# Deadlift 135/95#(18m)
30
Jan

CHARLIE | Week 5 | Block 2

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×4/MW | 30X3) (13m) Gymnastics Skill Work (Athlete choice) Tabata 20/10 | (6m) Metcon Metcon (Weight) 2m G2OH 135/95# 1mRest 2m G2OH 155/105# 1m Rest 2mG2OH 185/120# 1m Rest 2m G2OH Max weightScore: Total wt moved
29
Jan

CHARLIE | Week 5 | Block 2

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×4/MW | TEMPO | 30X3 ) (12m) Transition: (2m) Metcon Metcon (Time) 21-15-09 OH Frwd Lunge 95/65L/R=2 Burpee over bar
28
Jan

CHARLIE | Week 4 | Block 1 (Final week of Block 1

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×7/MW | TEMPO | 41X1 ) (12m) Transition: (2m) Gymnastics Strict Ring Dips (1xME/1m45s) Metcon Metcon (Time) 21 OHS 135/95# 09 BMU 15 OHS 06 BMU 09 OHS 03 BMUWT: 55-60% of OHS 1RM
26
Jan

CHARLIE | Week 4 | Block 1

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×7/MW | TEMPO | X141) (9m) Transition: (2m) Gymnastics Pike Push-up (1xME/1m45s) Transition: (2m) Metcon Metcon (No Measure) CIRCUIT: 30/30 | 4rds SA RKS SA Hang Clean SA Snatch TGUWT: Athlete Choice
24
Jan

CHARLIE | Week 4 | Block 1

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×7/MW | TEMPO | X141) (10m) Gymnastics Ring Rows (1xME/1m45s) 1xME/1m45ss METCON Metcon (AMRAP – Rounds and Reps) (20m) 20 Mountain Climber L/R=2 18 Plank Shoulder Tap L/R=2 16 MB Toe Tap L/R=1 14 SL Vup L/R=2 12 Forward Lunge L/R=2 10 ABmat StraddleSitup
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