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 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)

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)