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WOD

3
Jan

UNIFORM | Day 1 | Block 1

Blue Ridge CrossFit – CrossFit Instructional “UNIFORM” Cycle, Block 1 will include TEMPO/Paused Strength components, Olympic Lifting and Skill Transfer accompanied by Constantly Varied Metabolic conditioning. Warm-up Strength Paused Bench Press (4×8/MW | 2221) *14m *Transition: (3m) Metcon Metcon (3 Rounds for reps) (3rds) 30s/ME Echo Bike 30s/ME DB Push Press 55/35# 30s/ME Box Jump 24/20″ 30s/ME T2B*Stagger heats as needed
1
Jan

Teams of 2 | Partner WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Brutal Bear 60lbs sandbag. Bear Complex/ Carry Ladder 1-10Example Round 6 BC +600m Carry
1
Jan

Teams of 2 | Buddy WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (Time) (5rds) 25 Double Under 25 HSPU (4rds) 20 DU 20 SDHP 115/75# (3rds) 15 DU Devil Press 55/35# (2rds) 10 DU 10 Box Jump Burpee 24/20″ Then: 100 ABmat Situp
29
Dec

TEST/Benchmark Week

Blue Ridge CrossFit – CrossFit Warm-up Athlete Choice (7m) Benchmark/Strength Shoulder Press (Establish 1RM) Benchmark Gymnastics Strict Pull Up (ME)
27
Dec

H91

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest 60lbs Samdbag20 Press Ups (alternating hand on bag) 15 Cleans 12 Burpees Over Bag 10 Thrusters 400m Carry
25
Dec

TANGO | Week | 14

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Buddy WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (26m) 100 Legg Toss (Buy-in) Then: w remaining time AMRAP: 25 MB Burpee 20 Toe to Bar 15 MB Stepup 10 KB SA Thruster24/16kg 5 DeckSquat