WOD

Announcements 2025 CrossFit Open registration: https://games.crossfit.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (24m) 400m Run 100 ABmat Situps (Buy-In) Then: (With remaining time:) AMRAP 09 HSPU 12 MB Forward Lunge L/R=2 15 MB Pushups 18 WallBall Shots 21 MB Flutter Kicks 4ct MB: 20/14# Rx+ : Vest: 20/14# Core Conditioning (AMRAP – Reps) Strict L-Sit Raises (Hanging) (1xME/3m)

Announcements 2025 CrossFit Open registration: https://games.crossfit.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (24m) 400m Run 100 ABmat Situps (Buy-In) Then: (With remaining time:) AMRAP 09 HSPU 12 MB Forward Lunge L/R=2 15 MB Pushups 18 WallBall Shots 21 MB Flutter Kicks 4ct MB: 20/14# Rx+ : Vest: 20/14# Core Conditioning (AMRAP – Reps) Strict L-Sit Raises (Hanging) (1xME/3m)

Announcements 2025 CrossFit Open registration: https://games.crossfit.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (24m) 400m Run 100 ABmat Situps (Buy-In) Then: (With remaining time:) AMRAP 09 HSPU 12 MB Forward Lunge L/R=2 15 MB Pushups 18 WallBall Shots 21 MB Flutter Kicks 4ct MB: 20/14# Rx+ : Vest: 20/14# Core Conditioning (AMRAP – Reps) Strict L-Sit Raises (Hanging) (1xME/3m)

Announcements 2025 CrossFit Open registration: https://games.crossfit.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (24m) 400m Run 100 ABmat Situps (Buy-In) Then: (With remaining time:) AMRAP 09 HSPU 12 MB Forward Lunge L/R=2 15 MB Pushups 18 WallBall Shots 21 MB Flutter Kicks 4ct MB: 20/14# Rx+ : Vest: 20/14# Core Conditioning (AMRAP – Reps) Strict L-Sit Raises (Hanging) (1xME/3m)

Announcements 2025 CrossFit Open registration: https://games.crossfit.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (24m) 400m Run 100 ABmat Situps (Buy-In) Then: (With remaining time:) AMRAP 09 HSPU 12 MB Forward Lunge L/R=2 15 MB Pushups 18 WallBall Shots 21 MB Flutter Kicks 4ct MB: 20/14# Rx+ : Vest: 20/14# Core Conditioning (AMRAP – Reps) Strict L-Sit Raises (Hanging) (1xME/3m)

Announcements 2025 CrossFit Open registration: https://games.crossfit.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (24m) 400m Run 100 ABmat Situps (Buy-In) Then: (With remaining time:) AMRAP 09 HSPU 12 MB Forward Lunge L/R=2 15 MB Pushups 18 WallBall Shots 21 MB Flutter Kicks 4ct MB: 20/14# Rx+ : Vest: 20/14# Core Conditioning (AMRAP – Reps) Strict L-Sit Raises (Hanging) (1xME/3m)

Announcements 2025 CrossFit Open registration: https://games.crossfit.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (24m) 400m Run 100 ABmat Situps (Buy-In) Then: (With remaining time:) AMRAP 09 HSPU 12 MB Forward Lunge L/R=2 15 MB Pushups 18 WallBall Shots 21 MB Flutter Kicks 4ct MB: 20/14# Rx+ : Vest: 20/14# Core Conditioning (AMRAP – Reps) Strict L-Sit Raises (Hanging) (1xME/3m)

Announcements 2025 CrossFit Open registration: https://games.crossfit.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 45/30, 45/30, 45/90s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/45s@WK 3 WT) *Use WT from week 3 Dumbbell Curls (3x45s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 45/30, 45/30, 45/90s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/45s@WK 3 WT) *Use WT from Week 3 Goblet Cossack Squat (3xME/45s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/45s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)