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 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 *New Years Schedule: Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Metcon (Time) New Year 2025 Challenge WOD” (25m) AMRAP For time: TEAM OF 2: 20 Snatch 25 Burpees 20 G2S 25 Pullups 20 Push Press 25 T2B 20 G2OH 25 BJ WT: 95/65# BJ:24/20″

Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *New Years Schedule: Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Metcon (Time) New Year 2025 Challenge WOD” (25m) AMRAP For time: TEAM OF 2: 20 Snatch 25 Burpees 20 G2S 25 Pullups 20 Push Press 25 T2B 20 G2OH 25 BJ WT: 95/65# BJ:24/20″

Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *New Years Schedule: Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Metcon (Time) New Year 2025 Challenge WOD” (25m) AMRAP For time: TEAM OF 2: 20 Snatch 25 Burpees 20 G2S 25 Pullups 20 Push Press 25 T2B 20 G2OH 25 BJ WT: 95/65# BJ:24/20″

Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *New Years Schedule: Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Metcon (Time) New Year 2025 Challenge WOD” (25m) AMRAP For time: TEAM OF 2: 20 Snatch 25 Burpees 20 G2S 25 Pullups 20 Push Press 25 T2B 20 G2OH 25 BJ WT: 95/65# BJ:24/20″

Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *New Years Schedule: Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Deadlift (Benchmark/Strength (18m) Deadlift (Establish 1RM)) Deadlift (Deadlift (1xME/75%)) Bent Over Row (Benchmark/Strength (18m) Bent over Row (Establish 1RM)) Bent Over Row (Bent over Row (1xME/75%)) Flexed Arm Hang (Time) (1xME)