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WOD

14
Nov

BRAVO | Week 8 | Block 2

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1230 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25  0930 Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Athlete has (12m) total to workup to Complex 1RM Complex High-Hang Squat Clean + Mid-Hang Squat Clean + Squat Clean Strength Barbell-Upright Row (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) Upright Row: (ME/2m @ 50%)Compare to week 7
10
Nov

November 11th | Veterans Day 2022

Announcements Veterans Day Weekend Schedule:   Friday, November 11 (Veterans Day) CrossFit: 0930 No additional scheduled classes   Saturday, November 12  No scheduled classes Blue Ridge CrossFit – CrossFit Benchmark WOD HERO WOD. Honoring our nations Veterans. This WOD can be scaled as needed. *Athletes performing as prescribed must have judge. Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here
9
Nov

BRAVO | Week 7 | Block 2

Announcements Veterans Day Weekend Schedule:   Friday, November 11 (Veterans Day) CrossFit: 0930 No additional scheduled classes   Saturday, November 12  No scheduled classes Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Athlete has (12m) to workup to 1RM complex Complex High-Hang Muscle Snatch + HH Power Snatch + HH Squat Snatch Strength Reverse Grip Bent Over Row (4×4/75,75,80,80%) E2m Conditioning Metcon (Weight) Rev Grip BOR: (ME/2m @ 50%)
8
Nov

BRAVO | Week 7 | Block 2

Announcements Veterans Day Weekend Schedule:   Friday, November 11 (Veterans Day) CrossFit: 0930 No additional scheduled classes   Saturday, November 12  No scheduled classes Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×6/75,75,80,80%) E2m Conditioning Metcon (Weight) Front Squat: (ME/2m @ 50%)*Compare to week 6 Metcon Metcon (AMRAP – Rounds and Reps) (18m) 50m MB Run 18 Alternating toe tap L/R=2 12 Russian Twist L/R=1 08 WallBall Shot 04 MB Burpee 36 Wtd Flutter kick L/R=1WT: 20/14kg
6
Nov

BRAVO | Week 7 | Block 2

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×4/75,75,80,80%) E2m Conditioning Metcon (Weight) SUMO DEADLIFT: ME/2m @ 50%Compare to week 6 Metcon Metcon (AMRAP – Rounds and Reps) (11m) 6 SA Devil Press 55/35# 3 SA Man Maker 55/35# 1 Rope Climb 15′
4
Nov

BRAVO | Week 6 | Block 2

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Reps) CIRCUIT: 2m/2m | 24m A: ME/Cal Bike B: ME/G2OH 135/95# C: ME/Box Jump 24/20″Both athletes work for 2m (1 at a time) both athletes rest for 2m
30
Oct

CrossFit – Mon, Oct 31

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×6/70,70,75,75) E2m Metcon Metcon (AMRAP – Rounds and Reps) (9m) 2 Hang Power Clean 2 S2OH 2 Front Squat 4 Bar Facing BurpeeWT: 135/95# (40% of Cleam 1RM)
28
Oct

CrossFit – Sat, Oct 29

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (20m) 40 Double Under 20 MB Pushup 15 Pullup 10 Clean 135/95#1 Athlete Wirkung at a time *BOTH athletes perform 3 Burpee each transition