WOD

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength (16m) Bench Press (4×4/90% | ME/70% ) (16m) *Compare to Week 10 Metcon Metcon (Time) “Light Linda” 10/8/6/4/2 Clean Floor Press Deadlift WT: 135/95# CAP: (14m)

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength (16m) Bench Press (4×4/90% | ME/70% ) (16m) *Compare to Week 10 Metcon Metcon (Time) “Light Linda” 10/8/6/4/2 Clean Floor Press Deadlift WT: 135/95# CAP: (14m)

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength (16m) Bench Press (4×4/90% | ME/70% ) (16m) *Compare to Week 10 Metcon Metcon (Time) “Light Linda” 10/8/6/4/2 Clean Floor Press Deadlift WT: 135/95# CAP: (14m)

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Honor WOD In honor of the life and service of Henderson County Sheriff Deputy Ryan Phillip Hendrix. EOW: 10 September 2020 https://www.odmp.org/officer/24850-deputy-sheriff-ryan-phillip-hendrix Ryan Hendrix (Time) (5rds) 3 Rope Climb 15’ 500m Run 23 Pushup Then: 34 Burpee Wt Vest: 20/14#

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Honor WOD In honor of the life and service of Henderson County Sheriff Deputy Ryan Phillip Hendrix. EOW: 10 September 2020 https://www.odmp.org/officer/24850-deputy-sheriff-ryan-phillip-hendrix Ryan Hendrix (Time) (5rds) 3 Rope Climb 15’ 500m Run 23 Pushup Then: 34 Burpee Wt Vest: 20/14#

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Honor WOD In honor of the life and service of Henderson County Sheriff Deputy Ryan Phillip Hendrix. EOW: 10 September 2020 https://www.odmp.org/officer/24850-deputy-sheriff-ryan-phillip-hendrix Ryan Hendrix (Time) (5rds) 3 Rope Climb 15’ 500m Run 23 Pushup Then: 34 Burpee Wt Vest: 20/14#

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Honor WOD In honor of the life and service of Henderson County Sheriff Deputy Ryan Phillip Hendrix. EOW: 10 September 2020 https://www.odmp.org/officer/24850-deputy-sheriff-ryan-phillip-hendrix Ryan Hendrix (Time) (5rds) 3 Rope Climb 15’ 500m Run 23 Pushup Then: 34 Burpee Wt Vest: 20/14#

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×3/90% | 1xME/70%) (12m) Core Core Circuit (No Measure) TABATA: 20/10 | 3rds Vups Leg Circles Pike up Hip Thrust Hollow Hold Gymnastics Handstand Hold (Wall) (Time) Wall Supported1xME