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. 🍻🍪 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

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 Strength Bent Over Row (2×6/80% | 2×4/85%) *8m *Transition: (2m) Gymnastics Strict Pull-up | Max Effort (2m) (ME/2m) Transition: (2m) *Record TOTAL reps Metcon Metcon (AMRAP – Rounds and Reps) (10m) AMRAP 10 Squat Thrust 10 Pistol Squat L/R=2 Then: REST: (2m) Then: (8m) AMRAP 8 RMU 15′ Handstand Walk

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. Strength Close Stance Deadlift (2×6/80% | 2×4/85%) *14m *Transition: (2m) Gymnastics Incline Hip Bridge (Extension) (ME/2m) Transition: (2m) Metcon Metcon (Time) 10,9,8,7,6,5,4,3,2,1 SB OH Toss 50/35# C2B Pullup *100m Run between rds.

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36min AMRAP. 45lbs Sandbag3 Devils Press 3 Burpees Over Bag 3 Power Cleans Metcon (Time) 2km Carry 45lbs SandbagPut It Down Equals 20 Press Ups

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 Reverse Grip Bench Press (2×6/80% | 2×4/85%) *11m *Transition: (2m) Gymnastics Push-ups | Max Effort (2m) (ME/2m) Transition: (2m) Push-ups | Max Effort (2m) (ME/2m) Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 25′ SA Walkning Lunge 55/35# 10 DB G2OH 55/35# 2 Rope Climb 15′

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5 Reps. 25lbs Weight VestWalkout Press Ups Burpee Tuck Jumps Kick Throughs Leg Raises Metcon (Time) 8* 800m RepeatsWork : Rest Ratio 1:1

Blue Ridge CrossFit – HDS- Tactical Strength Strength Back Squat (ME/8m) *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. Accessory (2 Arm) Kettle Bell Front Squat (ME/7m) WT: Athlete choice Gymnastics Air Squat (ME/6m) Bodyweight Conditioning Metcon (AMRAP – Rounds and Reps) (5rds) 15′ Handstand walk 5 Ring Muscle-up Then: (5rds) 5 HSPU 15 Pullup

Blue Ridge CrossFit – VOG Sandbag Metcon Metcon (AMRAP – Rounds and Reps) AMRAP (12m) 100m SB OH Farmer Carry 50/35# 12 SB Clean 12 DB Front Squat THEN: REST: (3M) THEN: AMRAP (9m) 50m SB Run 9 SB SDHP 9 DB Devils Press 50/25#