WOD

Blue Ridge CrossFit – CrossFit Instructional Bring attire to get dirty and gloves or hand protection Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (5 Rounds for reps) CIRCUIT: (60s) 5rds Log Flip OH Sledge Stone G2S Run RestTeams rotate from station to station (1 Athlete working at a time)

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/4m @ 65% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/4m @ 65% Gymnastics Strict Ring Dips (ME/3m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) DEADLIFT: ME/4m @ 65% Metcon (Weight) BENT OVER ROW: ME/4m @ 65% Gymnastics Strict-Chinup (ME/3m)

Blue Ridge CrossFit – CrossFit Metcon (Weight) BENCH PRESS: (ME/4M@65%) Metcon (Weight) BACK SQUAT: (ME/4M @ 65 %) Metcon (AMRAP – Reps) GYMNASTICS CLOSE GRIP PUSH-UPS: (ME/3M)

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/5m @ 55% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/5m @ 55% Gymnastics Pike Push-up (ME/3m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest100m Walking Lunges 50m Bear Crawl 30 Burpees 30 Press Ups 30 Squats 400m Run

Blue Ridge CrossFit – CrossFit Instructional “MURPH” can be scaled by doing no vest, 1/2 the reps/distance, partnering up and modifying movements *Benchmarks: Any athlete wanting to run “MURPH” as a BM MUST have a judge. Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Blue Ridge CrossFit – CrossFit Final week of Block 2 Warm-up Strength Shoulder Press (2xME/60s (Climbing) Rest: (1m45s) between sets WT: 55,60% Back Rack Reverse Lunge (2xME/60s (Climbing)) Rest: (2m) between sets WT: 55/60% *Alternating reps Accessory Dumbell Front Delt Raise (3xME/30s) Rest: (60s) between sets WT: MW