WOD

Announcements Out of the Box Workout! Saturday RuK packing list: 1. Back pack. 2. Water jug (2L. recommended) 3. Gloves 4. Medical kit 5. headlamp/flashlight 6. Rope 7. Brown bag lunch 8. Chang of clothes/towel(optional) 9. Added wt. plate (5-25lbs.) optional depending on how heavy the athlete wants to carry and workout with)   Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *Friends,family, kids and pets are welcome!   Timeline: 0830: Meet in lower parking lot 0900: Form up at picnic area/stage gear 0915: Group Workout 1000: Sit to eat/recover 1030: Visit/Photograph at Falls 1030-11: Depart 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×4/80,80,85%) (E2m) Wide Grip Bench Press (4×4/80,80,85,85%) (E2m) Conditioning Athlete chooses between Bench Press or Wide Grip BP Metcon (Weight) BP OR WGBP: (ME/2m @ 50%)

Announcements Out of the Box Workout! Saturday RuK packing list: 1. Back pack. 2. Water jug (2L. recommended) 3. Gloves 4. Medical kit 5. headlamp/flashlight 6. Rope 7. Brown bag lunch 8. Chang of clothes/towel(optional) 9. Added wt. plate (5-25lbs.) optional depending on how heavy the athlete wants to carry and workout with)   Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *Friends,family, kids and pets are welcome!   Timeline: 0830: Meet in lower parking lot 0900: Form up at picnic area/stage gear 0915: Group Workout 1000: Sit to eat/recover 1030: Visit/Photograph at Falls 1030-11: Depart 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit 1st Week of Final block of “BRAVO” Cycle Warm-up Strength Back Squat (4×4/80/80/85/85%) (E2m) Low Bar Back Squat (4×4/80,80,85,85%) (E2m) Conditioning Athletes choice between BS or Low Bar BS Metcon (Weight) BS or Low bar BS: (ME/2m @50%)Compare to wk 10

Announcements Out of the Box Workout! Saturday RuK packing list: 1. Back pack. 2. Water jug (2L. recommended) 3. Gloves 4. Medical kit 5. headlamp/flashlight 6. Rope 7. Brown bag lunch 8. Chang of clothes/towel(optional) 9. Added wt. plate (5-25lbs.) optional depending on how heavy the athlete wants to carry and workout with)   Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *Friends,family, kids and pets are welcome!   Timeline: 0830: Meet in lower parking lot 0900: Form up at picnic area/stage gear 0915: Group Workout 1000: Sit to eat/recover 1030: Visit/Photograph at Falls 1030-11: Depart 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 AKS 24/16kg 10 Pistol Squat L/R=2 08 SL Vup L/R=1 *Rest: (4m) (10m) 10 RKS 24/16kg 08 Wtd Stepup 24/20” L/R=2 06 Vup

Announcements Out of the Box Workout! Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *A packing list will be provided and available in BRCF lobby. *Friends,family, kids and pets are welcome!   USMC Toys for TotsChristmas donations: Where: BRCF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×4/80,80,85,85%) (E2m) Sumo Deadlift (4×4/80,80,85,85%) (E2m) Conditioning Metcon (Weight) Deadlift OR Sumo deadlift: (ME/2m @ 50%)

Announcements Out of the Box Workout! Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *A packing list will be provided and available in BRCF lobby. *Friends,family, kids and pets are welcome!   USMC Toys for TotsChristmas donations: Where: BRCF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) 1 Athlete working at a time Metcon (Weight) Floor Press: (6m) MWRest: (1m) Metcon (Weight) Deadlift: (5m) MWRest: (2m) Metcon (Weight) Clean: (4m) MWRest: (3m) Metcon (Weight) S2OH: (3m) MW

Announcements Out of the Box Workout! Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *A packing list will be provided and available in BRCF lobby. *Friends,family, kids and pets are welcome!   USMC Toys for TotsChristmas donations: Where: BRCF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Thanksgiving with the “Girls” (Time) “ANGIE’S HOUSE” 20 Pullups 20 Pushups 20 Situps 20 Air Squats “HELEN’S HOUSE” 400m Run 21 Kettlebell Swing 24/16kg 12 Pullup “FRAN’S HOUSE” 15 Thrusters 95/65# “NANCY’S HOUSE” 400m Run 15 Overhead Squat 95/65# “GRACE/ISABEL’S HOUSE” 20 G2OH 95/65# “KELLY’S HOUSE” 400m Run 30 Box Jump 24/20″ 30 Wallball Shot 20/14#Back for seconds. Athletes will return for leftovers 🙂

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1200 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25 0930 Out of the Box Workout! Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *A packing list will be provided and available in BRCF lobby. *Friends,family, kids and pets are welcome!   USMC Toys for TotsChristmas donations: Where: BRCF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (10m) 400m Run (Buy-in) Then: with remaining time: AMRAP 6 Hang Clean & jerk 115/75# 7 Box Jump 24/20″ 8 Ring dip Then: Rest: (5m) Then: (12m) 400m Run (Buy-in) Then: with remaining time: AMRAP 6 Power Clean 155/105# 7 Box Jump 30/24″ 8 Ring Muscle-up

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1200 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25 0930 Out of the Box Workout! Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *A packing list will be provided and available in BRCF lobby. *Friends,family, kids and pets are welcome!   USMC Toys for TotsChristmas donations: Where: BRCF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. Blue Ridge CrossFit – CrossFit 1st Week of Final block of “BRAVO” Cycle Warm-up Strength Deadlift (4×8/70,70,75,75%) (E2m) Sumo Deadlift (4×8/70,70,75,75%) (E2m) Conditioning Athletes choice between Deadlift OR Sumo DL Metcon (Weight) DL or SDL: (ME/2m @50%)Compare to wk 4 or wk 8