WOD

Announcements *Christmas Holiday remaining schedule:Friday, 27 Dec: 0900Saturday, 28 Dec; 0900 *MOA WOD (Eric Valdez) Saturday, 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 Blue Ridge CrossFit – CrossFit Instructional FINAL DAY of “HELENE” Cycle Warm-up Strength Shoulder Press (4×5/85% | 1xME/70%) (12m) *Compare to Week 11 Metcon Metcon (AMRAP – Rounds and Reps) (22m) 22 Double-Under 11 WBS 20/14# 22 Plank Shoulder Tap L/R=2 11 MB Reverse Lunge L/R=1 *E2M: 5 G2OH 155/105#

Announcements *Christmas Holiday remaining schedule:Friday, 27 Dec: 0900Saturday, 28 Dec; 0900 *MOA WOD (Eric Valdez) Saturday, 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 Blue Ridge CrossFit – CrossFit Instructional FINAL DAY of “HELENE” Cycle Warm-up Strength Shoulder Press (4×5/85% | 1xME/70%) (12m) *Compare to Week 11 Metcon Metcon (AMRAP – Rounds and Reps) (22m) 22 Double-Under 11 WBS 20/14# 22 Plank Shoulder Tap L/R=2 11 MB Reverse Lunge L/R=1 *E2M: 5 G2OH 155/105#

Announcements *Christmas Holiday remaining schedule:Friday, 27 Dec: 0900Saturday, 28 Dec; 0900 *MOA WOD (Eric Valdez) Saturday, 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 Blue Ridge CrossFit – CrossFit Instructional FINAL DAY of “HELENE” Cycle Warm-up Strength Shoulder Press (4×5/85% | 1xME/70%) (12m) *Compare to Week 11 Metcon Metcon (AMRAP – Rounds and Reps) (22m) 22 Double-Under 11 WBS 20/14# 22 Plank Shoulder Tap L/R=2 11 MB Reverse Lunge L/R=1 *E2M: 5 G2OH 155/105#

Announcements Holiday Schedule: *Christmas:Tuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900 *MOA WOD (Eric Valdez) Saturday, 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 Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) *Final Week of the “HELENE” Cycle (Strength Components will be condensed to accommodate for the Christmas Holiday schedule) “BENCHMARK Week” Begins Monday, December 30 Warm-up Strength (34m) Deadlift (4×5/85% | 1xME/70%) *ME: Compare to week 11 Bent Over Row (4×5/85% | 1xME/70%) *ME: Compare to Week 11 Gymnastics L-Sit Hold (Rings) (Time) 1xME

Announcements *Christmas Holiday remaining schedule:Friday, 27 Dec: 0900Saturday, 28 Dec; 0900 *MOA WOD (Eric Valdez) Saturday, 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 Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) *Final Week of the “HELENE” Cycle (Strength Components will be condensed to accommodate for the Christmas Holiday schedule) “BENCHMARK Week” Begins Monday, December 30 Warm-up Strength (34m) Deadlift (4×5/85% | 1xME/70%) *ME: Compare to week 11 Bent Over Row (4×5/85% | 1xME/70%) *ME: Compare to Week 11 Gymnastics L-Sit Hold (Rings) (Time) 1xME

Announcements *Christmas Holiday remaining schedule:Friday, 27 Dec: 0900Saturday, 28 Dec; 0900 *MOA WOD (Eric Valdez) Saturday, 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 Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) *Final Week of the “HELENE” Cycle (Strength Components will be condensed to accommodate for the Christmas Holiday schedule) “BENCHMARK Week” Begins Monday, December 30 Warm-up Strength (34m) Deadlift (4×5/85% | 1xME/70%) *ME: Compare to week 11 Bent Over Row (4×5/85% | 1xME/70%) *ME: Compare to Week 11 Gymnastics L-Sit Hold (Rings) (Time) 1xME

Announcements *Christmas Holiday remaining schedule:Friday, 27 Dec: 0900Saturday, 28 Dec; 0900 *MOA WOD (Eric Valdez) Saturday, 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 Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) *Final Week of the “HELENE” Cycle (Strength Components will be condensed to accommodate for the Christmas Holiday schedule) “BENCHMARK Week” Begins Monday, December 30 Warm-up Strength (34m) Deadlift (4×5/85% | 1xME/70%) *ME: Compare to week 11 Bent Over Row (4×5/85% | 1xME/70%) *ME: Compare to Week 11 Gymnastics L-Sit Hold (Rings) (Time) 1xME

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 Blue Ridge CrossFit – CrossFit Conditioning 12 Days of Christmas (2) (Time) 1 Sumo Deadlift HighPull 75/55# 2 Thruster 75/55# 3 Push Press 75/55# 4 Power Clean 75/55# 5 Power Snatch 75/55# 6 American KB Swing 24/16kg 7 Pullup 8 Knee to Elbow 9 Box Jump 24/20″ 10 Double Under 11 Burpee 12 OH Forward Lunge 45/25# CAP: (35m)