WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Savage Saturday”100 Reps of each. Complete all reps before moving on to the next exercise. Pull Ups Cleans (110lbs) Close Grip Bent Over Rows (110lbs) Press Ups Thrusters (88lbs) Box Jumps (40″ Box) Front Rack lunges (88lbs) Toes to Bar Russian Twists (44lbs Med Ball)

Blue Ridge CrossFit – CrossFit Benchmark WOD Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275# / 175# *Round 5 – 7 @ 315# / 205# Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish. Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Hanging Knee-raises 50 Single Unders Squat Cleans* *Round 1 – 15 @ 95# / 55# *Round 2 – 13 @ 115# / 75# *Round 3 – 11 @ 135# / 95# *Round 4 – 9 @ 155# / 105# *Round 5 – 7 @ 185# / 135# Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish. Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 115# / 65# *Round 2 – 13 @ 135# / 85# *Round 3 – 11 @ 155# / 105# *Round 4 – 9 @ 185# / 125# *Round 5 – 7 @ 205# / 145#... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Distance) “Just Rowing”500m Row Warm Up 1 Min Row Max Effort 1 Min Rest 1 Min Row Max Effort 1 Min Rest 1 Min Row Max Effort Record distance of all 3 rows. 5000m Row (steady pace) 3 Rounds of 1 Minute Max Effort Pull Ups Accumulate 10 mins of Plank and Side plank. Alternating from plank to side plank. 200 2 Count Flutter Kicks

Blue Ridge CrossFit – CrossFit Warm-up Mobility Shoulder (15m) Core Accessory Metcon (3 Rounds for reps) EMOM | 12 | 3Rrds 30s/ME Banded Lateral Trunk Rotation (L) 30s/ME Banded Lateral Trunk Rotation (R) 30s/ME Lateral Trunk Raise (L) 30s/ME Lateral Trunk Raise (R)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) 5km Tempo RunJog 400m at an easy pace. Then sprint 100m. Repeat 10 times Metcon (AMRAP – Rounds) Every minute on the minute 10 Hand Release Press Ups 10 Jumping Squats

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (4 Rounds for reps) EMOM | 12 | 4rds 30s/ME MB ABmat Situp 30s/ME MB Glute Bridge 30s/ME MB Russian Twist *Repeat 4 Total rds.WT: Athlete Choice Metcon METCON (A) Metcon (AMRAP – Rounds and Reps) (7m) 11 AKS (American KB Swing) 24/16kg 40′ SA KB Walking Lunge 24/16kg*Lunge: Suitcase Carry *Rest: (6m) Metcon METCON (B) Metcon (AMRAP – Rounds and Reps) (7m) 11 RKS (Russian KB Swing) 24/16kg 30′ SA OH KB Walking Lunge 24/16kg*Lunge: Single Arm Overhead Carry

Blue Ridge CrossFit – CrossFit Warm-up Accessory Dumbell Chest Press (3×12/MW) *8m Dumbell Reverse Fly (3×8/MW) *6m Metcon Metcon (Time) 30 BJ (Box Jump) 24/20′ 12 PC (Power Clean) 135/95# 20 BJ 10 PC 155/105# 10 BJ 08 PC 175/115#PC: Start @ 55% and ascend accordingly

Blue Ridge CrossFit – HDS-Hybrid Athlete