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 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

Announcements *MOA WOD (Eric Valdez) Saturday, 28 Dec: 0900 *New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Blue Ridge CrossFit – CrossFit Benchmark WOD MOA WOD | Eric Valdes ANACONDA | MOA WOD | Eric Valdes (Time) Teams of 2 | Partner WOD 40 Bench Press (Buy-in) Then: (6rds) 20 Cleans 40 Pushups 20 Deadlifts 69 Double-Unders Then: 800m Run 1 Bourbon Shot (Cash-out) WT: 135/95# Shot: 1.5oz

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 Benchmark WOD MOA WOD | Eric Valdes ANACONDA | MOA WOD | Eric Valdes (Time) Teams of 2 | Partner WOD 40 Bench Press (Buy-in) Then: (6rds) 20 Cleans 40 Pushups 20 Deadlifts 69 Double-Unders Then: 800m Run 1 Bourbon Shot (Cash-out) WT: 135/95# Shot: 1.5oz

Announcements *Christmas Holiday remaining schedule:Friday, 27 Dec: 0900Saturday, 28 Dec; 0900 *MOA WOD (Eric Valdez) Saturday, 28 Dec: 0900 *New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Blue Ridge CrossFit – CrossFit Benchmark WOD MOA WOD | Eric Valdes ANACONDA | MOA WOD | Eric Valdes (Time) 40 Bench Press (Buy-in) Then: (6rds) 20 Cleans 40 Pushups 20 Deadlifts 69 Double-Unders Then: 800m Run 1 Bourbon Shot WT: 135/95# Shot: 1.5oz

Announcements *MOA WOD (Eric Valdez) Saturday, 28 Dec: 0900 *New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Blue Ridge CrossFit – CrossFit Benchmark WOD MOA WOD | Eric Valdes ANACONDA | MOA WOD | Eric Valdes (Time) Teams of 2 | Partner WOD 40 Bench Press (Buy-in) Then: (6rds) 20 Cleans 40 Pushups 20 Deadlifts 69 Double-Unders Then: 800m Run 1 Bourbon Shot (Cash-out) WT: 135/95# Shot: 1.5oz

Announcements *Christmas Holiday remaining schedule:Friday, 27 Dec: 0900Saturday, 28 Dec; 0900 *MOA WOD (Eric Valdez) Saturday, 28 Dec: 0900 *New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Blue Ridge CrossFit – CrossFit Instructional FINAL DAY of “HELENE” Cycle Warm-up Strength Shoulder Press (4×5/85% | 1xME/70%) (12m) *Compare to Week 11 Metcon Metcon (AMRAP – Rounds and Reps) (22m) 22 Double-Under 11 WBS 20/14# 22 Plank Shoulder Tap L/R=2 11 MB Reverse Lunge L/R=1 *E2M: 5 G2OH 155/105#