WOD

Blue Ridge CrossFit – CrossFit Warm-up Benchmark/Strength Shoulder Press (Establish 1RM) (6m) Benchmark Gymnastics Fixed Bar Dip (Strict) (ME) Unbroken Benchmark/Stamina 2k Row (Time) Max Effort 2k Row

Blue Ridge CrossFit – CrossFit Warm-up Athlete Choice: (6m) Benchmark WOD Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.To learn more about Josh click here

Blue Ridge CrossFit – CrossFit Warm-up ATHLETE CHOICE (6m) Benchmark/Strength Back Squat (Establish 1RM ) (10m) Bent Over Row (Establish 1RM) (8m) Benchmark/Stamina 1-Mile Run (Time) Max Effort 1-Mile Run

Blue Ridge CrossFit – CrossFit TEST WEEK: *Athletes will establish benchmarks on Power lifts, “Girl WOD’s” and stamina. *All lifts must be witnessed and METCONS judeged and recorded. *Numbers will be applied to “TANGO” cycle! Warm-up *Athlete Choice: (6m) Benchmark/Strength Bench Press (Establish 1RM) (10m) Deadlift (Establish 1RM) (10m) Gymnastics ABmat Situps | Max Effort/3m (ME/3m)

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Strength MILITARY PRESS | ME/6m Metcon (Weight) ME “Max Effort” *Athlete has (6m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 4m warm-up/6m working *Transition: (2m) Accessory Dumbell Underhanded Front Delt Raise (3×12/MW) Transition: (2m) Metcon Metcon (4 Rounds for reps) Tabata 20/10 SB Weighted Situp SB Good Morning KB Oblique (L) KB Oblique (R) *60s 1/2 Plank on SB after each Rd.WT: Athlete choice

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5 Reps 25lbs Weighted VestWalkout Press Ups Squat Jumps Burpees Jumping Lunges Metcon (Time) 10 * 100m SprintsWalk Back To Start Is Rest

Blue Ridge CrossFit – CrossFit Warm-up Strength DEADLIFT (ME/6m) Metcon (Weight) ME “Max Effort” *Athlete has (6m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 4m warm-up/6m working *Transition: (2m) Accessory Staggered Romanian Deadlift (3×12/MW) (8m) *WT: Athlete choice *Transition: (3m) Metcon Metcon (Time) 21-15-09 AKS 32/20kg Lateral KB Hop L/R=1 Then: REST: (2m) Then: 18-12-6 RKS 32/20kg Weighted Flutter kick (4count=1)