WOD

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#

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Instructional Week 1 |Day 2| This block will integrate isolated powerlifting, gymnastics and general metabolic conditioning. Warm-up Strength Back Squat 4×4/MW | TEMPO (3331 Gymnastics L-Sit Raises (Pullup Bar) (1xME/60s) Metcon Metcon (Time) 21-15-09 Power Snatch 95/65% Bar Over BurpeeCap: (8m) WT: (50%) PS 1RM

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Instructional Week 1 |Day 1 | This blockwill integrate isolatedpowerlifting, gymnastics and generalmetabolic conditioning. Warm-up Strength Bench Press (4×4/MW | TEMPO | 3331 ) (12m) Transition: (2m) Gymnastics Strict Ring Dips (1xME/60s) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 5 Deck Squat 7 SA KB Hang Cluster 55/35# 9 C2B

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open New Years Schedule: Friday, January 30: 0600, 0930, 1200 Saturday, January 31 (New Years eve) No scheduled classes Barbell: Barbell Cycle ends 12/22. Next cycle begins Tuesday, 03 January 2023. ATTENTION: We are shutting it down for the remainder of the week. We have been without water the last 3 days, theestimated time of water services returning is Friday evening. If everything is operational classes will resume Monday, January 02, 2023, 0600. Blue Ridge CrossFit – CrossFit Instructional Final Day of Benchmark/Deload phase. New Cycle “CHARLIE”begins Monday, 02 January Warm-up Conditioning Teams of 2 (Partner WOD) New Years Send-off WOD 2023 (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 20 minutes 16 Hand Release Push-Ups 16 Deadlifts (155/105 lb) 16 Ball Slams (50/30 lb) 16 Box Jumps (24/20 in) Partner A performs a 500mmeter Rowwhile Partner B completes as many reps as possible, then switch.

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open New Years Schedule: Friday, January 30: 0600, 0930, 1200 Saturday, January 31 (New Years eve) No scheduled classes Barbell: Barbell Cycle ends 12/22. Next cycle begins Tuesday, 03 January 2023. ATTENTION: We are shutting it down for the remainder of the week. We have been without water the last 3 days, theestimated time of water services returning is Friday evening. If everything is operational classes will resume Monday, January 02, 2023, 0600. Blue Ridge CrossFit – CrossFit Instructional Week 2 of Benchmarks and deload phase. Athletes will have a total of 4 training days to complete all prescribed BM’s to include major Conditioning,and endurance tests. Athletes must be judged on ALLmetcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches. Benchmark WOD Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#2 Heats. All athletes judged.

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open New Years Schedule: Friday, January 30: 0600, 0930, 1200 Saturday, January 31 (New Years eve) No scheduled classes Barbell: Barbell Cycle ends 12/22. Next cycle begins Tuesday, 03 January 2023. ATTENTION: We are shutting it down for the remainder of the week. We have been without water the last 3 days, theestimated time of water services returning is Friday evening. If everything is operational classes will resume Monday, January 02, 2023, 0600. Blue Ridge CrossFit – CrossFit Instructional Week 2 of Benchmarks and deload phase. Athletes will have a total of 4 training days to complete all prescribed BM’s to include major Conditioning,and endurance tests. Athletes must be judged on ALLmetcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches. Benchmark WOD Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups2 Heats. ALL athletes judged

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open New Years Schedule: Friday, January 30: 0600, 0930, 1200 Saturday, January 31 (New Years eve) No scheduled classes Barbell: Barbell Cycle ends 12/22. Next cycle begins Tuesday, 03 January 2023. Blue Ridge CrossFit – CrossFit Instructional Week 2 of Benchmarks and deload phase. Athletes will have a total of 4 training days to complete all prescribed BM’s to include major powerlifting, Conditioning,lifting and endurance tests. Athletes must be judged on ALL lifts and metcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches. Benchmark/Strength Shoulder Press (Establish 1RM) Bent Over Row (Establish 1RM) Shoulder Press (Max Repetitions) *Male Athletes: 75%/Bodyweight *FemaleAthletes: 50%/Bodyweight *Max Effort: Total of UNBROKEN reps. Set ends when athlete Racks, fails, orrests for extended period of time. *2 Heats: ALL athletes judged

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Christmas Schedule: Friday, December 23: 0600, 0930, 1200 Saturday, December 24: (Christmas eve) No scheduled classes Monday, December 26: No scheduled classes New Years Schedule: Friday, January 30: 0600, 0930, 1200 Saturday, January 31 (New Years eve) No scheduled classes Barbell: Barbell Cycle ends 12/22. Next cycle begins Tuesday, 03 January 2023. Blue Ridge CrossFit – CrossFit Benchmark/Strength Instructional Week 1 of Benchmarks and deload phase. Athletes will have a total of 8 training days to complete all prescribed BM’s to include major powerlifting, Conditioning,Olympic lifting and endurance tests. Athletes must be judged on ALL lifts and metcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches. Deadlift (Establish 1RM) Sumo Deadlift (Establish 1RM) Deadlift (Max Repetitions ) *Male Athletes: 2x/Bodyweight *FemaleAthletes: 1.5x/Bodyweight *Max Effort: Total of UNBROKEN reps. Set ends when athlete fails, drops bar from hang orrests for extended period of time. *2 Heats: ALL athletes judged