WOD

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

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

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%)

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

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′

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

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)

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