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 Strength (21m) Deadlift (3×1/95%) Sumo Deadlift (3×1/95%) Romanian Deadlift (RDL) (3×1/95%) Accessory DB Sumo Romanian Deadlift (3xME/45s) Rest: (45s) WT: MW (Athlete choice)
WOD
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 Metcon Metcon (AMRAP – Rounds and Reps) (25m) 200 Double-Under 150 Air Squat 100 ABmat Sit-up 50 Pushups 25 Pull-ups (Buy-in) Then: With remaining time: AMRAP 10 Front Squat 08 Hang Power Clean 06 S2OHWT: 95/65#
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 Strength (18m) Bench Press (3×1/95%) Wide Grip Bench Press (3×1/95%) Close Grip Bench Press (3×1/95%) Accessory DB Hex Press (3xME/45s) WT: Max Weight (Athlete choice) Rest: (45s) Between sets
15
Jun
DELTA | Block 3 | Week 11
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 Blue Ridge CrossFit – CrossFit Strength (21m) Deadlift (3×1/90%) Sumo Deadlift (3×1/90%) Romanian Deadlift (RDL) (3×1/90%) Accessory DB Sumo Romanian Deadlift (3xME/40s) Rest: (40s) WT: MW (Athlete choice)
14
Jun
DELTA | Block 3 | Week 11
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 Blue Ridge CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) (24) AMRAP 10 Plate G2OH 12 OH Plate Frwd Lunge L/R=2 14 Plate Hand Step L/R=2 16 Plate Russian Twist 18 Plate Hop *50 Double-Under E2MPlate: 25/15#
12
Jun
DELTA | Block 3 | Week 11
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 Blue Ridge CrossFit – CrossFit Conditioning Metcon (5 Rounds for reps) CIRCUIT | 3m/1m | 5rds 200m Run 20 WallBall Shot 20/14# 10 Burpee (Buy-in) Then: with remaining time: ME ABmat Situp*Score ABSU reps ONLY
Blue Ridge CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) (30m) 100m Run 50m SA Farmer Walk 15 AKS 10 T2B 15 ABmat Situp 10 SA KB S2OH 15 Pushups 10 PullupsWT: 24/16kg Rx+: W Body Armor/Vest/RuK
Blue Ridge CrossFit – CrossFit Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP | 3rds (6m) 4 G2OH 185/120# 6 Box Jump 24/20″ 20 Double-Under *Rest: (4m) after each Rd*WT: Rd1: (185/120) Rd2: (155/105) Rd3: (135/95) *Start: (70-75%) of C&J 1RM and defend accordingly