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 – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We will start our new project with the so called “ Warmup Phase”! Actually we start WEEK 2! 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 Sunday Workout Backyardwarriors (3 Rounds for reps) Circuit 12 exercises, 60s each, 3 rounds 60s/10s 3 rounds 2 Minutes break between rounds +PullUp with Windshield Viper on bar +Horizontal Pull +Dips +Bulgarian Split Squat + SB +Hammer swings +Bench press +Single Push Ups with Medicine Ball +Lat Row +Deadlift +Front Row +KB swings, single +Wall Balls Level: NETo make the start for all of us easier we will have following Levels: Normal Effort, NE High Effort, HE MAX Effort, ME Our... 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 will start our new project with the so called “ Warmup Phase”! Actually we start WEEK 2! 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 5.1 (3 Rounds for reps) Circuit 60s/10s 3 rounds 2 Minutes break between rounds +Jump rope +Superman +Hip Extensions +Dips (desk, couch, chair) +PullUps +Good mornings (+any additional weight) Level: NETo 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. Squats- Cool Down (Time) 100 reps for time! Let´s... 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 Instructional GOLF cycle: Block one will segregate strength from METCONS. Warm-up Strength Progressive overload: Compare to week 2. *Goal is to increase wt. subtly each week on each rep scheme Bench Press (4,6,8,10/MW) (12m) Gymnastics MB Pushup (1xME/3m) Strength Compare to week 2 Back Squat (4,6,8,10/MW) (14m) Gymnastics MB Front Squat (AMRAP – Reps) 1xME/3m

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 Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (3 Rounds for reps) A: (5m) SB Bear hug Carry / ½ Plank Rest: (3m) B: (6m) SB G2S / Hollow Hang Rest: (3m) C: (7m) SB Burpee 2 DL | Roman Chair SB: 50# 1 Athlete moving / 1 Athlete holding static. Both athletes working. Athlete “B” must be in hold for Athlete “A” to score points

Blue Ridge CrossFit – CrossFit Warm-up

Blue Ridge CrossFit – CrossFit Instructional GOLF cycle: Block one will segregate strength from METCONS. Warm-up Strength Progressive overload: Compare to week 1. *Goal is to increase wt. subtly each week on each rep scheme Bench Press (4,6,8,10/MW) (12m) Gymnastics MB Pushup (1xME/3m) Strength Compare to week 1 Back Squat (4,6,8,10/MW) (14m) Gymnastics MB Front Squat (AMRAP – Reps) 1xME/3m

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (26m) 13 Plate OHS 25/15 26 Plate Russian Twist L/R=2 13 Box Jump 24/20″ 26 Plate Flutter Kick L/R=1 13 Pullup *E3MOM 13 Burpee 2 PlateRx+: Vest: 20/14#

Announcements January Challenge: Choose one for 30 days “Dry January” (No Alcohol) “AB30” (Animal Based nutrition) “Take in” (No take out/fast food) BRCF Longsleeve Shirts: *Order closed LED-slinger Shirts: *Shirts are in MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional MOA WOD Acknowledging the Fall Quarter “Most Oustanding Athlete” Dr. Hank Johnson. Benchmark WOD HAMMERIN’ HANK (AMRAP – Rounds and Reps) (30m) 10 Deadlift 225/155# 7 KB S2OH 5 Box Jump On-Over 24/20″ 3 Rope Climb 15′ *E3MOM: 67 Double-Under Rx+: Vest: 20/14# DL: 50% of DL 1RM *WOD should be scaled & Modified accordingly. (Can be performed Scaled as a Partner WOD)