WOD

Blue Ridge CrossFit – CrossFit Instructional This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on (hypertrophy) Warm-up Strength Bent Over Row (4×8/60% | E2m) EOMOM Metcon Metcon (AMRAP – Rounds and Reps) (7m) AMRAP 7 Power Clean 6 Front Squat 5 S2OH Rest: (4m) Then: (5m) AMRAP 9 WBS 7 Pullup

Blue Ridge CrossFit – CrossFit Instructional This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on (hypertrophy) Warm-up Strength Deadlift (4×8/60% | E2M) EOMOM Metcon Metcon (AMRAP – Rounds and Reps) (14m) 7 OHS 115/75# 7 BJ Burpee 24/20″ 28 Double Under

Announcements Independence Day Week Schedule: Wednesday, July 05 0600-0700: CrossFit 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1800-1900: CrossFit Blue Ridge CrossFit – CrossFit Instructional Workouts for Athletes wanting to train at home or on vacation over the Independence Day Weekend. Workouts will be built assuming no equipment is available (Bodyweight) Workouts will be designed shorter in nature (15-25m) to be efficient and productive as possible. Metcon (Time) For Time: (3rds) 20 Jumping Air Squat 15 Clapping Pushups 10 Step-ups L/R=2 05 Bastard Burpees MODIFICATIONS: Jumping AS: Pulsing Air Squat Clapping PU: Pushups Stepups: Forward Lunge Bastard B: Burpee

Announcements Independence Day Week Schedule: Friday, June 30 0600-0700: CrossFit 0700-0715: Yoga 0700-0930: Open Gym 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1700-1800: No Scheduled Class Saturday, July 01 No Scheduled Class Monday, July 03 No Scheduled Classes Tuesday, July 04 (Independence day) No Scheduled Classes Wednesday, July 05 0600-0700: CrossFit 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1800-1900: CrossFit Blue Ridge CrossFit – CrossFit Instructional Workouts for Athletes wanting to train at home or on vacation over the Independence Day Weekend. Workouts will be built assuming no equipment is available (Bodyweight) Workouts will be designed shorter in nature (15-25m) to be efficient and productive as possible. Metcon (AMRAP – Rounds and Reps) (20m) 6 Burpee 9 Reverse Lunge L/R=1 12 Sit-ups *EMOM: 20 Double-Under MODIFICATIONS: Burpee: Squat Thrust Sit-ups: Crunches Double-Under: Single-Under or Jumping-Jack

Announcements Independence Day Week Schedule: Friday, June 30 0600-0700: CrossFit 0700-0715: Yoga 0700-0930: Open Gym 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1700-1800: No Scheduled Class Saturday, July 01 No Scheduled Class Monday, July 03 No Scheduled Classes Tuesday, July 04 (Independence day) No Scheduled Classes Wednesday, July 05 0600-0700: No Scheduled Classes 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1800-1900: CrossFit Blue Ridge CrossFit – CrossFit Instructional Workouts for Athletes wanting to train at home or on vacation over the Independence Day Weekend. Workouts will be built assuming no equipment is available (Bodyweight) Workouts will be designed shorter in nature (15-25m) to be efficient and productive as possible. Metcon (AMRAP – Rounds and Reps) (25m) 100m Run 10 Pushups 15 Situps 20 AirSquats MODIFICATIONS: Pushups: Kneeling/Inclined Vups: Situps/Tuck Crunch

Announcements SUMMER SCHEDULE: (July-September) Monday – Friday: 0600-0700: CrossFit 0700-0900: Open Gym 0900-1000: CrossFit 1000-1200: Open Gym 1200-1300: CrossFit 1800-1900: CrossFit Saturday: 0800-0900: Open Gym 0900-1000: CrossFit Independence Day Week Schedule: Friday, June 30 0600-0700: CrossFit 0700-0715: Yoga 0700-0930: Open Gym 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1700-1800: No Scheduled Class Saturday, July 01 No Scheduled Class Monday, July 03 No Scheduled Classes Tuesday, July 04 (Independence day) No Scheduled Classes Wednesday, July 05 0600-0700: No Scheduled Classes 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1800-1900: CrossFit Blue Ridge CrossFit – CrossFit Instructional Final Day: Athletes will perform 1 RM on DL *ALL 1 RM attempts will be judged. Warm-up Deadlift (Establish 1RM) Sumo Deadlift (Establish 1RM) Romanian Deadlift (Establish 1RM)

Announcements SUMMER SCHEDULE: (July-September) Monday – Friday: 0600-0700: CrossFit 0700-0900: Open Gym 0900-1000: CrossFit 1000-1200: Open Gym 1200-1300: CrossFit 1800-1900: CrossFit Saturday: 0800-0900: Open Gym 0900-1000: CrossFit Independence Day Week Schedule: Friday, June 30 0600-0700: CrossFit 0700-0715: Yoga 0700-0930: Open Gym 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1700-1800: No Scheduled Class Saturday, July 01 No Scheduled Class Monday, July 03 No Scheduled Classes Tuesday, July 04 (Independence day) No Scheduled Classes Wednesday, July 05 0600-0700: No Scheduled Classes 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1800-1900: CrossFit Blue Ridge CrossFit – CrossFit Instructional Benchmark week: Athletes will perform 1 RM on Strength Components and Perform Metabolic Tests. *ALL 1 RM attempts will be judged. *All METCONS will be judged. Warm-up Benchmark/Strength (30m) Back Squat (Establish 1RM) Front Squat (Establish 1RM) Overhead Squat (Establish 1RM)

Announcements SUMMER SCHEDULE: (July-September) Monday – Friday: 0600-0700: CrossFit 0700-0900: Open Gym 0900-1000: CrossFit 1000-1200: Open Gym 1200-1300: CrossFit 1800-1900: CrossFit Saturday: 0800-0900: Open Gym 0900-1000: CrossFit Independence Day Week Schedule: Friday, June 30 0600-0700: CrossFit 0700-0715: Yoga 0700-0930: Open Gym 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1700-1800: No Scheduled Class Saturday, July 01 No Scheduled Class Monday, July 03 No Scheduled Classes Tuesday, July 04 (Independence day) No Scheduled Classes Wednesday, July 05 0600-0700: No Scheduled Classes 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1800-1900: CrossFit Blue Ridge CrossFit – CrossFit Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) With a (30m) Running Clock: 20 WallBall shots 20/14# 20 SB Clean 20 SB Pushup 20 SB Back Squat *E3M 200m Run*1 Athlete working, BOTH Athletes run