WOD

Blue Ridge CrossFit – CrossFit Announcements POOL PARTY 😎 and MOA WOD in recognition of Lee Goldberg 🪓. August 29th; 0900-1300 Lunch provided by Firehouse Subs 🚨🚨🚨 Please BYOB (no glass) and bring a snack to share. 🍻🍪 Familes WELCOME 👨‍👩‍👧‍👦 Both the WOD and Party will take place at: 59 Stone House Rd Arden NC 28704 RSVP to the FB group or Heather Knapp (410-253-8494). Warm-up Strength BENT OVER ROW Metcon (Weight) ME “Max Effort” *Athlete has (5m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory Dumbell Reverse Fly (3×12/MW) (6m) Transition: (3m) Conditioning Metcon (Time) 1600m Run OR 2k Row*Athlete choice *Not a BM

Blue Ridge CrossFit – CrossFit Announcements POOL PARTY 😎 and MOA WOD in recognition of Lee Goldberg 🪓 . August 29th; 0900-1300 Lunch provided by Firehouse Subs 🚨🚨🚨 Please BYOB (no glass) and bring a snack to share. 🍻🍪 Familes WELCOME 👨‍👩‍👧‍👦 Both the WOD and Party will take place at: 59 Stone House Rd Arden NC 28704 RSVP to the FB group or Heather Knapp (410-253-8494). Strength Back Squat Metcon (Weight) ME “Max Effort” *Athlete has (5m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory (2 Arm) Kettle Bell Front Squat (3×12/MW) *(6m) *Transition: (3m) Metcon Metcon (6 Rounds for time) Sprintwork: 100m (6x) *Sets 1-3: (60s Rest) *Sets 4-6: (90s Rest)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5 Reps. 45lbs Sandbag. 25lbs Weighted VestClean and Jerk OH Squats Walking Lunges (front rack) Launchers (Thruster with a throw at the top)

Blue Ridge CrossFit – CrossFit Announcements POOL PARTY 😎 and MOA WOD in recognition of Lee Goldberg 🪓. August 29th; 0900-1300 Lunch provided by Firehouse Subs 🚨🚨🚨 Please BYOB (no glass) and bring a snack to share. 🍻🍪 Families WELCOME 👨‍👩‍👧‍👦 Both the WOD and Party will take place at: 59 Stone House Rd Arden NC 28704 RSVP to the FB group or Heather Knapp (410-253-8494). Warm-up Strength Metcon (Weight) Bench Press: (ME/5m)ME “Max Effort” *Athlete has (8m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory Dumbell Chest Fly (3×12/MW) *(6m) *Transition: (3m) Metcon Metcon (Time) 35 C&J 135/95#WT: 60% 1RM CAP: (5m)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 10 Reps. 1 Min Rest. 45lbs SandbagThrusters BO Row Cleans Metcon (Time) 8* 400m RepeatsWork: Rest Ratio 1:2

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Announcements POOL PARTY 😎 and MOA WOD in recognition of Lee Goldberg 🪓. August 29th; 0900-1300 Lunch provided by Firehouse Subs 🚨🚨🚨 Please BYOB (no glass) and bring a snack to share. 🍻🍪 Familes WELCOME 👨‍👩‍👧‍👦 Address: 199 Stone House Rd Arden NC 28704 RSVP to the FB group or Heather Knapp (410-253-8494) by August 22. Warm-up Metcon (Time) 5 rds | Partner WOD 200m Run 2 Rope Climbs 6 Floor Press (135/105) 12 Power Clean (135/105) 18 HSPU* One athlete works at a time *Both athletes run

Blue Ridge CrossFit – CrossFit Announcements POOL PARTY 😎 and MOA WOD in recognition of Lee Goldberg 🪓. August 29th; 0900-1300 Lunch provided by Firehouse Subs 🚨🚨🚨 Please BYOB (no glass) and bring a snack to share. 🍻🍪 Families WELCOME 👨‍👩‍👧‍👦 Address: 199 Stone House Rd Arden NC 28704 RSVP to the FB group or Heather Knapp (410-253-8494) by August 22. Warm-up Strength Bulgarian Split Squat (2×6/80% | 2×4/85%) *11m *Transition: (2m) Gymnastics Forward Lunge | Max Effort (2m) (ME/2m) *Transition: (2m) Core Metcon (No Measure) CIRCUIT | 40/20 | 3rds Weighted Sit-up Weighted Hip Bridge Weighted Flutter Kick Alternating Superman*WT: Athlete Choice