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 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 Warm-up Athlete Choice: (7m) Benchmark/Strength (15m) Shoulder Press (Establish 1RM) Shoulder Press (1xME/75%) *All Athletes judged on 1RM & ME attempts. Benchmark Olympic Lifting (20m) Snatch (Establish 1RM) Clean (Establish 1RM) *All Athletes judged on 1RM attempts. 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 Warm-up Athlete Choice: (7m) Benchmark/Strength (15m) Shoulder Press (Establish 1RM) Shoulder Press (1xME/75%) *All Athletes judged on 1RM & ME attempts. Benchmark Olympic Lifting (20m) Snatch (Establish 1RM) Clean (Establish 1RM) *All Athletes judged on 1RM attempts. 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 Warm-up Athlete Choice: (7m) Benchmark/Strength (15m) Shoulder Press (Establish 1RM) Shoulder Press (1xME/75%) *All Athletes judged on 1RM & ME attempts. Benchmark Olympic Lifting (20m) Snatch (Establish 1RM) Clean (Establish 1RM) *All Athletes judged on 1RM attempts. 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 Warm-up Athlete Choice: (7m) Benchmark/Strength (15m) Shoulder Press (Establish 1RM) Shoulder Press (1xME/75%) *All Athletes judged on 1RM & ME attempts. Benchmark Olympic Lifting (20m) Snatch (Establish 1RM) Clean (Establish 1RM) *All Athletes judged on 1RM attempts. Handstand Hold (1xME) Freestanding *2 Heats: All Athletes judged