WOD

Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Instructional Benchmark Week: 30 December 2024 – 04 January 2025 Athletes will work through benchmark components: Strength: (1RM & ME) Gymnastics: (Isometric) Metabolic: ( Endurance) : * “JULIET” Cycle begins Monday, 06 January, 2025 Group Warm-up Coaches Choice 🙂 Benchmark/Stamina *Athletes will choose between 1 of the “Stamina” Components OR Athlete can choose to make up 1 of the BM WOD’s (“ANNIE” or “ELIZABETH”) 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row Benchmark WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Instructional Benchmark Week: 30 December 2024 – 04 January 2025 Athletes will work through benchmark components: Strength: (1RM & ME) Gymnastics: (Isometric) Metabolic: ( Endurance) : * “JULIET” Cycle begins Monday, 06 January, 2025 Group Warm-up Coaches Choice 🙂 Benchmark/Stamina *Athletes will choose between 1 of the “Stamina” Components OR Athlete can choose to make up 1 of the BM WOD’s (“ANNIE” or “ELIZABETH”) 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row Benchmark WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Instructional Benchmark Week: 30 December 2024 – 04 January 2025 Athletes will work through benchmark components: Strength: (1RM & ME) Gymnastics: (Isometric) Metabolic: ( Endurance) : * “JULIET” Cycle begins Monday, 06 January, 2025 Benchmark WOD *Athletes will choose between “ANNIE” or “ELIZABETH” *2 Heats. ALL Athletes will be judged Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Handstand Hold (1xME) Freestanding *2 Heats: All Athletes judged

Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Instructional Benchmark Week: 30 December 2024 – 04 January 2025 Athletes will work through benchmark components: Strength: (1RM & ME) Gymnastics: (Isometric) Metabolic: ( Endurance) : * “JULIET” Cycle begins Monday, 06 January, 2025 Benchmark WOD *Athletes will choose between “ANNIE” or “ELIZABETH” *2 Heats. ALL Athletes will be judged Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Handstand Hold (1xME) Freestanding *2 Heats: All Athletes judged

Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Instructional Benchmark Week: 30 December 2024 – 04 January 2025 Athletes will work through benchmark components: Strength: (1RM & ME) Gymnastics: (Isometric) Metabolic: ( Endurance) : * “JULIET” Cycle begins Monday, 06 January, 2025 Benchmark WOD *Athletes will choose between “ANNIE” or “ELIZABETH” *2 Heats. ALL Athletes will be judged Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Handstand Hold (1xME) Freestanding *2 Heats: All Athletes judged

Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Instructional Benchmark Week: 30 December 2024 – 04 January 2025 Athletes will work through benchmark components: Strength: (1RM & ME) Gymnastics: (Isometric) Metabolic: ( Endurance) : * “JULIET” Cycle begins Monday, 06 January, 2025 Benchmark WOD *Athletes will choose between “ANNIE” or “ELIZABETH” *2 Heats. ALL Athletes will be judged Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Handstand Hold (1xME) Freestanding *2 Heats: All Athletes judged

Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Instructional Benchmark Week: 30 December 2024 – 04 January 2025 Athletes will work through benchmark components: Strength: (1RM & ME) Gymnastics: (Isometric) Metabolic: ( Endurance) : * “JULIET” Cycle begins Monday, 06 January, 2025 Benchmark WOD *Athletes will choose between “ANNIE” or “ELIZABETH” *2 Heats. ALL Athletes will be judged Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Handstand Hold (1xME) Freestanding *2 Heats: All Athletes judged

Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Instructional Benchmark Week: 30 December 2024 – 04 January 2025 Athletes will work through benchmark components: Strength: (1RM & ME) Gymnastics: (Isometric) Metabolic: ( Endurance) : * “JULIET” Cycle begins Monday, 06 January, 2025 Benchmark WOD *Athletes will choose between “ANNIE” or “ELIZABETH” *2 Heats. ALL Athletes will be judged Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Handstand Hold (1xME) Freestanding *2 Heats: All Athletes judged