WOD

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)

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)

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)

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)

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)

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 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 (18m) Bench Press (Establish 1RM) Bench Press (1xME/75%) Benchmark/Strength (18m) Back Squat Establish 1RM Back Squat (1xME/75%) *All Athletes judged on 1RM & ME attempts. Benchmark Gymnastics Handstand Hold (1xME) Freestanding *2 Heats: All Athletes judged Handstand Hold (Time) 1XMax Reps

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 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 (18m) Bench Press (Establish 1RM) Bench Press (1xME/75%) Benchmark/Strength (18m) Back Squat Establish 1RM Back Squat (1xME/75%) *All Athletes judged on 1RM & ME attempts. Benchmark Gymnastics Handstand Hold (1xME) Freestanding *2 Heats: All Athletes judged Handstand Hold (Time) 1XMax Reps

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 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 (18m) Bench Press (Establish 1RM) Bench Press (1xME/75%) Benchmark/Strength (18m) Back Squat Establish 1RM Back Squat (1xME/75%) *All Athletes judged on 1RM & ME attempts. Benchmark Gymnastics Handstand Hold (1xME) Freestanding *2 Heats: All Athletes judged Handstand Hold (Time) 1XMax Reps