WOD

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 3 | Week 9 This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open Warm-up Strength (14m) Shoulder Press (3×8/workup to heavy set) Strip final set Metcon Metcon (AMRAP – Reps) (15m) ME ABmat situp *E2MOM 5 Squat Clean 5 ThrusterWT: 95/65#

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 2nd month, week 4! Bodyweight Circle #1 All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 30s of easy running on the spot Arm Circling 15sec each direction Hip Circling 15 sec each direction 10 Air squads 10 Inch Worm & PushUps 30s Jumping jacks 5 each (LH/RH) Lunges with nice stretch 30s Mountain Climbers Workout Leg Killer (4 Rounds for time) 4 Rounds 5 Exercises each 1-3min rest between rounds +30 Duck Walks (2 Steps fwd, 2 steps back) +30 Squat Jumps (high as possible) +30 Reverse Lunges (15 each leg) +30 Alternating Split Squat Jumps +30 Squats with Calf raise Post Workout Stretching Routine #2 (No Measure) Dragon Pose The dragon pose helps open the hip and groin area, and targets the hip flexors and quads. Reps: 1-2 mins Sets: 1 (each side) From... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 3 | Week 9 This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open Warm-up Strength (14m) Back Squat (3×8/Workup to MW) Strip final set at ME Metcon Mecon (Time) 100 Double-Under 30 Toes-To-Bar 90 DUB 25 T2B 80 DUB 20 T2B 70 DUB 15 T2B 60 DUB 10 T2B 50 DUB 05 T2B CAP: (16m)

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 2nd month, week 3! This week you will see a little progress in our exercises and also we will try an old Plan i did some years ago! You will love it! And yes, don´t be sad- this week we will do some active rest days! All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Active Rest Day (No Measure) Although rest days are important for mucle repair and recovery, the human body requires daily physical stimulation. Use this day for light cardio activities of choice. E.g. gentle hiking, biking, nice walk, yoga, swimming or playing any sport with your friends/famlily +Speed Up recovery +Reduce soreness +Reduce muscle stiffness build up +Maintaining your Workout Routine

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – CrossFit Group Warm-up Conditioning Teams of 2 | Partner WOD A: (Weight) (5m) ME Deadlift 225/155# OH Hold 115/75#Rest: (2m) B: (Weight) (5m) ME Floor Press 155/105# Hang Hold 115/75#Rest: (2m) C: (Weight) (5m) ME G2OH 115/75# ½ Plank * BOTH athletes working. Athlete “A” moves bar while Athlete “B” holds isometric. (Athlete must be holding for reps to be scored.)

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 2nd month, week 3! This week you will see a little progress in our exercises and also we will try an old Plan i did some years ago! You will love it! And yes, don´t be sad- this week we will do some active rest days! All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 30s of easy running on the spot Arm Circling 15sec each direction Hip Circling 15 sec each direction 10 Air squads 10 Inch Worm & PushUps 30s Jumping jacks 5 each (LH/RH) Lunges with nice stretch 30s Mountain Climbers Workout Hard Body (No Measure) 5 Exercises MAX REPS 4 sets each, 2 min rest +Handstand PushUps +PullOvers +Korean Dips +Front Lever Swing/Hold +L-Sit/V-Sit Hold Post Workout Stretching Routine #2 (No Measure) Dragon Pose The dragon pose helps open the hip and... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 2 Strength Components will be periodized of %’s Week 1: 3×12/50% Week 2: 4×8/70% Week 3: 5×6/80% Week 4: 3×5/85% *IMPORTANT : Athletes DO NOT max out or exceed prescribed %’s. Warm-up Strength Bench Press (3×5/85%) (14m) Metcon

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 2 Strength Components will be periodized of %’s Week 1: 3×12/50% Week 2: 4×8/70% Week 3: 5×6/80% Week 4: 3×5/85% *IMPORTANT : Athletes DO NOT max out or exceed prescribed %’s. Warm-up Strength Bench Press (3×5/85%) (14m) Metcon Metcon (Time) 400m Run 300 Double-Under 200 Flutter Kick L/R=2 100 Air-Squat 75 ABmat Sit-up 50 Pushup 25 Strict PullupCAP: (20m)