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WOD

18
Dec

H89

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Double Murph. 25lbs Weight Vest1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run (Take off vest) 1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run
16
Dec

H89

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 60lbs Sandbag3 Mile Run 20 Thrusters 20 Press Ups 50 Flutter Kicks
16
Dec

TANGO | Week 12 | Block 3

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (EMOM | 10rds) WT: Max Weight M1-5: 5 reps M6-10: 7reps Transition: (3m) Metcon Metcon (Time) 50-40-30-20-10 MB Situp MB PushupCAP: 10m
15
Dec

TANGO | Week 12 | Block 3

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (EMOM | 10rds) M1-5: 5reps M6-10: 4reps WT: Max Weight Transition: (4m) Metcon Metcon (AMRAP – Reps) (4m) AMRAP OHS 115/75# Then: Rest (3m) Then: (3m) AMRAP Hang Power Snatch 95/65#WT: Start 50% of OHS 1RM
14
Dec

TANGO | Week 12 | Block 3

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (EMOM | 10rds) M1-5: 5reps M6-10: 7reps WT: Max weight Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 DB Hang Squat Clean 55/35# 6L/6R 24 Double Under *EMOM: 5 Lateral Burpee over Bell
13
Dec

TANGO | Week 12 | Block 3

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (EMOM | 10rds) Min. 1-5: 5reps Min. 6-10: 7reps WT: Max Weight Transition: (4m) Metcon Metcon (Time) 21-15-09 American KB Swing 24/16kg WallBall Shot 20/14#CAP: (5m)
11
Dec

RYAN

Blue Ridge CrossFit – CrossFit RYAN (Time) Ryan Hendrix (Time) (5rds) 3 Rope Climb 15’ 500m Run 23 Pushup Then: 34 Burpee Wt Vest: 20/14# Honoring the life, memory and service of US Marine veteran and Henderson County Sheriffs Deputy Ryan Hendrix. End of watch: 9.10.20