WOD

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 Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (26m) 14 DB Floor Press 55/35# 26 DB Wtd Flutter Kick L/R=1 55/35# 12 SA DB Hang Squat Clean 55/35# 24 Bicycle Crunch L/R=2 10 DB Gorilla Row 55/35# L/R=2 22 DB Lateral Hop L/R=2

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 GOLF cycle: Block one will segregate strength from METCONS. Warm-up Strength (10m) Bent Over Row (4,6,8,10/MW) Gymnastics Ring Row | Max Effort (3min) (1xME/3m) Strength (14m) Deadlift (4,6,8,10/MW) Gymnastics MB Reverse Lunge (AMRAP – Reps) 1xME/3m | L/R=2 (Front Rack MB)

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 Warm-up Metcon “A” (AMRAP – Rounds and Reps) (10m) 10 G2S 95/65 20 SL Vup L/R=2 30 Double-Under Rest: (4m) Then METCON “B” “B” (AMRAP – Rounds and Reps) (8m) 8 S2OH 95/65# 16 Vup 48 Single-Under

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 GOLF cycle: Block one will segregate strength from METCONS. Warm-up Strength Bench Press (4,6,8,10/MW) (12m) Gymnastics MB Pushup (1xME/3m) Strength Back Squat (4,6,8,10/MW) (14m) Gymnastics MB Front Squat (AMRAP – Reps) 1xME/3m

Announcements New Years Day Schedule: Monday, 01 January 0830 Open Gym 0930 CrossFit (No additional scheduled classes) BRCF Longsleeve Shirts: Order closed Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com 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 Warm-up Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (24m) 20 Box Jump 24/20″ 24 AKS 24/16kg 20 Pullups 24 KB Clean 24/16kg *E3MOM: 50m Sled Push 255/165# Rx+: Vest 20/14# *1 Athlete working at a time

Announcements Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com LED-slinger Shirts: Order Closed MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Benchmark/Strength (30m) Athletes have (30m) to establish 1RM on all prescribed lifts *All 1RM attempts must be judged *At home athletes must provide video Bench Press (Establish 1RM) Wide Grip Bench Press (Establish 1RM) Close Grip Bench Press (Establish 1RM) Benchmark/Stamina 500m Row (Time) Max Effort 500m RowStaged heats 100 Sit up (Time)

Announcements DECEMBER Events: Christmas Holiday Schedule: Friday, Dec 22: 0600 CF, 0830 CF, 0930-1200 OG, 1200 CF Saturday, Dec 23: 0800 OG, 0900 CF Monday, Dec 25: Christmas Day (No scheduled classes) Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD) Wednesday, Dec 27: Normal schedule (Benchmarks begin) Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com LED-slinger Shirts: Pre-order live through Friday Dec 22. Sign-up sheet in lobby MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional Day after Christmas Community WOD Metcon Teams of 2 | Partner WOD Fit Santa (AMRAP – Rounds and Reps) (25m) 12 sandbag cleans (50/35lb) 25 feet sled push (165/125lb) 12 box on-overs (24/20″) *Rx+: Vest: 20/14# *1 Athlete working

Announcements DECEMBER Events: Christmas Holiday Schedule: Friday, Dec 22: 0600 CF, 0830 CF, 0930-1200 OG, 1200 CF Saturday, Dec 23: 0800 OG, 0900 CF Monday, Dec 25: Christmas Day (No scheduled classes) Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD) Wednesday, Dec 27: Normal schedule (Benchmarks begin) Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com LED-slinger Shirts: Pre-order live through Friday Dec 22. Sign-up sheet in lobby MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Warm-up Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 27-30th “GOLF” Cycle begins January 01 Strength (12m) Close Grip Bench Press (3×8/65%) Close Grip Bench Press (1xME/50%) Unbroken (Compare to week 11) Weightlifting COMPLEX: (5×1/Climbing) (E75s) Hang Snatch + Snatch COMPLEX (Weight) HS + SRecord heaviest complex (Athlete can choose hang position on Hang Snatch “Mid” or “High” & Power or Squat) Metcon Metcon (AMRAP – Reps) (6m) COMPLEX: ME 1RKS + 1AKS + 1FS 24/16kg *EMOM: 5 Burpee Pullup 6″Rx+: 32/20kg