WOD

Blue Ridge CrossFit – CrossFit Warm-up Benchmark/Strength The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)All 1RM attempts judged

Blue Ridge CrossFit – CrossFit Warm-up Benchmark/Strength The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)All 1RM attempts judged

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest200m Run 12 Burpee Braod Jumps 12 Walkout Press Ups 20 Kick Throughs 90 Secs Plank

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Murph. 25lbs Vest1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run

Blue Ridge CrossFit – CrossFit Warm-up Conditioning 12 Days of Christmas (2) (Time) 1 Sumo Deadlift HighPull 75/55# 2 Thruster 75/55# 3 Push Press 75/55# 4 Power Clean 75/55# 5 Power Snatch 75/55# 6 American KB Swing 24/16kg 7 Pullup 8 Knee to Elbow 9 Box Jump 24/20″ 10 Double Under 11 Burpee 12 OH Forward Lunge 45/25#Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1. Your score is the total amount of time it takes to complete the full 364 repetitions.

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SandbagThrusters Burpees Over Bag Ground To Shoulder Leg Raises

Blue Ridge CrossFit – CrossFit Warm-up Benchmark WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups*Stagger Heats. *All athletes judged

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Mile Run. 25lbs VestEvery 1/2 Mile 20 Press Ups 50 Mountain Climbers