WOD

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×7/MW | TEMPO | X033) (9m) Accessory Dumbell Reverse Fly (3xME/40s) Rest: (60s) between sets METCON Metcon (AMRAP – Rounds and Reps) 1,5,10 | 2,10,15 | 2,15, 20… Rope Climb 15′ Floor Press 135/95# Deadlift 135/95#(18m)

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×4/MW | 30X3) (13m) Gymnastics Skill Work (Athlete choice) Tabata 20/10 | (6m) Metcon Metcon (Weight) 2m G2OH 135/95# 1mRest 2m G2OH 155/105# 1m Rest 2mG2OH 185/120# 1m Rest 2m G2OH Max weightScore: Total wt moved

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×4/MW | TEMPO | 30X3 ) (12m) Transition: (2m) Metcon Metcon (Time) 21-15-09 OH Frwd Lunge 95/65L/R=2 Burpee over bar

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×7/MW | TEMPO | 41X1 ) (12m) Transition: (2m) Gymnastics Strict Ring Dips (1xME/1m45s) Metcon Metcon (Time) 21 OHS 135/95# 09 BMU 15 OHS 06 BMU 09 OHS 03 BMUWT: 55-60% of OHS 1RM

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×7/MW | TEMPO | X141) (9m) Transition: (2m) Gymnastics Pike Push-up (1xME/1m45s) Transition: (2m) Metcon Metcon (No Measure) CIRCUIT: 30/30 | 4rds SA RKS SA Hang Clean SA Snatch TGUWT: Athlete Choice

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×7/MW | TEMPO | X141) (10m) Gymnastics Ring Rows (1xME/1m45s) 1xME/1m45ss METCON Metcon (AMRAP – Rounds and Reps) (20m) 20 Mountain Climber L/R=2 18 Plank Shoulder Tap L/R=2 16 MB Toe Tap L/R=1 14 SL Vup L/R=2 12 Forward Lunge L/R=2 10 ABmat StraddleSitup

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×6/MW | TEMPO | 32X1) (14m) Gymnastics Wiper (1xME/90s) Pullup Bar Metcon Metcon (AMRAP – Rounds and Reps) (5m) 5 TSTR135/95# 5 C2B Rest: (4m) Then: (5m) 5 SDHP 135/95# 5 Deficit HSPU 3″

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Instructional Week 1 | Day 5| This block will integrate isolated powerlifting, gymnastics and general metabolic conditioning. Warm-up Strength Shoulder Press (4×4/MW | TEMPO | 3331) Gymnastics Pike Push-up (1xME/60s) Metcon Metcon (3 Rounds for reps) CIRCUIT: | 60/60 | 3rds 60s/Max CAL Bike 60s/Wall Walker 60s/Man-Maker 55/35#