WOD

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 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 Deadlift (3×12/50%) (14m) Metcon Metcon (Checkmark) EMOM | 18m Even: 15 WBS 20/14# Odd: 50 DUB

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually in WarmUp Phase Week 3! Let´s go! 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! And don´t panic- we will increase the level on a regular basis! 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: 1 Minute of easy running on the spot Arm Circling 30sec each direction Hip Circling 15 sec each direction 5 Air squads 30 sec Jumping jacks 5 each (LH/RH) Lunges with nice stretch 5 solid burpees Warm Up Circle 5.2 (5 Rounds for time) Circuit 5 rounds 2 Minutes break between rounds +20 Burpees +30 Crunches +30 Jumping Lunges (15 each) +30 Back Extensions +20 Box Jumps +50 Mountains Climbers Level: HETo make the start for all of us easier we will have following Levels: Normal Effort, NE High Effort, HE MAX Effort, ME Our circles don´t depend on max reps- make all exercises correct and focused with related effort. 200 Squats- with no ifs and buts! (Time) concentrated and correct reps! Post Workout Stretching... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually in WarmUp Phase Week 3! Let´s go! 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! And don´t panic- we will increase the level on a regular basis! 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: 1 Minute of easy running on the spot Arm Circling 30sec each direction Hip Circling 15 sec each direction 5 Air squads 30 sec Jumping jacks 5 each (LH/RH) Lunges with nice stretch 5 solid burpees Warm Up Circle 4.2 (5 Rounds for time) Circuit 5 rounds 2 Minutes break between rounds +20 Spiderman PushUps +30 Sit Ups +15 Diamond PushUps +15 Get Ups +15 Dips (desk, chair) +30 Jumping Lunges (15 each) Level: HETo make the start for all of us easier we will have following Levels: Normal Effort, NE High Effort, HE MAX Effort, ME Our circles don´t depend on max reps- make all exercises correct and focused with related effort. Bring Sally Up Challenge-Standard (Time) Always nice and easy going! Track your... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (2 Rounds for reps) (2rds) (1m) Double-Under (2m) MB Burpee (3m) MB OH ABmat Situp Rest: (2m) (:30s) WallBall Shots (:45s) BJ On/Over 24/20″ (:60s) MB Burpee 2 OH Rest: (60s) * Repeat each triplet (2rds) *MB: 20/14# *Rx+: Vest: 20/14#

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually in WarmUp Phase Week 3! Let´s go! 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! And don´t panic- we will increase the level on a regular basis! 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: 1 Minute of easy running on the spot Arm Circling 30sec each direction Hip Circling 15 sec each direction 5 Air squads 30 sec Jumping jacks 5 each (LH/RH) Lunges with nice stretch 5 solid burpees Warm Up Circle 2.2 (5 Rounds for time) Circuit 5 rounds 2 Minutes break between rounds +15 Elevated PushUps +30s PushUp Hold +15 Jackknives +20 Straight Leg Levers +20 Bulgarian Split Squats +60s Wall Sit Level: HETo make the start for all of us easier we will have following Levels: Normal Effort, NE High Effort, HE MAX Effort, ME Our circles don´t depend on max reps- make all exercises correct and focused with related effort. Bring Sally Up Challenge-Legs (Time) Always nice and easy going! Track your progress and... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – CrossFit Warm-up Metcon (4 Rounds for reps) (1m) of “ISABEL” Rest: (1m) (2m) of “GRACE” Rest: (2m) (3m) of ‘FRAN” Rest: (3m) (10m) of “CINDY”

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually in WarmUp Phase Week 3! Let´s go! 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! And don´t panic- we will increase the level on a regular basis! 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: 1 Minute of easy running on the spot Arm Circling 30sec each direction Hip Circling 15 sec each direction 5 Air squads 30 sec Jumping jacks 5 each (LH/RH) Lunges with nice stretch 5 solid burpees Warm Up Circle 1.2 (5 Rounds for time) Circuit 5 rounds 2 Minutes break between rounds +15 Inclined PushUps +30s PushUp Plank +30 Bridges +15 Heel Raises Right +15 Heel Raises Left +30s Superman Hold Level: HETo make the start for all of us easier we will have following Levels: Normal Effort, NE High Effort, HE MAX Effort, ME Our circles don´t depend on max reps- make all exercises correct and focused with related effort. Plank max. time (Time) Plank as long as possible and share your result! Post... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) With a (30m) Running Clock: M0-7: 7 MB Squat-Thrust 7 Box Jump 30/24″ 7 Strict Pullup M7-10: MB Bearhug ABmat Situp M10-17: 7 MB Clean 7 Box Jump 24/20″ 7 C2B Pullup M17-20: MB OH ABmat Situp M20-27: 7 MB G2OH 7 MB Step-up 24/20″ 7 Pullup M27-30: ABmat Situp Rx+: Vest: 20/14# MB: 20/14# *Score in REPS. (MATH:)