WOD

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 2 Strength Components will be periodized of %’s Week 1: 3×12/50% Week 2: 4×8/70% Week 3: 5×6/80% Week 4: 3×5/85% *IMPORTANT : Athletes DO NOT max out or exceed prescribed %’s. Warm-up Strength Romanian Deadlift (RDL) (3×12/50%) Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 8 H2S 95/65# 6 Bar Facing Burpee Rest: (4m ) (4m) AMRAP 8 G2S 95/65# 6 Bar Over Burpee Rest: (4m) (4m) AMRAP 8 S2OH 95/65# 6 Burpee 2 Plate 3″/2″Rx+: 135/95#

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually in WarmUp Phase Week 4! Final Week in January! Keep going! By the way- how do you feel so far? All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! And don´t panic- we will increase the level on a regular basis! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 30s of easy running on the spot Arm Circling 15sec each direction Hip Circling 15 sec each direction 10 Air squads 10 Inch Worm & PushUps 30s Jumping jacks 5 each (LH/RH) Lunges with nice stretch 30s Mountain Climbers Warm Up Circle 4.3 (5 Rounds for time) Circuit 5 rounds 2 Minutes break between rounds +30 Crunches +30 Russian Twist +30 Mountain Climbers +30 Straight Leg Raises +30 Oblique crunches (15 ea) Level: HETo make the start for all of us easier we will have following Levels: Normal Effort, NE High Effort, HE MAX Effort, ME Our circles don´t depend on max reps- make all exercises correct and focused with related effort.... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually in WarmUp Phase Week 4! Final Week in January! Keep going! By the way- how do you feel so far? All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! And don´t panic- we will increase the level on a regular basis! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 30s of easy running on the spot Arm Circling 15sec each direction Hip Circling 15 sec each direction 10 Air squads 10 Inch Worm & PushUps 30s Jumping jacks 5 each (LH/RH) Lunges with nice stretch 30s Mountain Climbers Warm Up Circle 3.3 (5 Rounds for time) Circuit 5 rounds 2 Minutes break between rounds +50 Squats +40 SitUps +30 Back Extensions +20 Wide PushUps +10 PullUps Level: HETo make the start for all of us easier we will have following Levels: Normal Effort, NE High Effort, HE MAX Effort, ME Our circles don´t depend on max reps- make all exercises correct and focused with related effort. Dead Hang (Time) Post Workout... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 2 Strength Components will be periodized of %’s Week 1: 3×12/50% Week 2: 4×8/70% Week 3: 5×6/80% Week 4: 3×5/85% *IMPORTANT : Athletes DO NOT max out or exceed prescribed %’s. Warm-up Strength Deadlift (3×12/50%) (14m) Metcon Metcon (Checkmark) EMOM | 18m Even: 15 WBS 20/14# Odd: 50 DUB

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually in WarmUp Phase Week 3! Let´s go! All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! And don´t panic- we will increase the level on a regular basis! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 1 Minute of easy running on the spot Arm Circling 30sec each direction Hip Circling 15 sec each direction 5 Air squads 30 sec Jumping jacks 5 each (LH/RH) Lunges with nice stretch 5 solid burpees Warm Up Circle 5.2 (5 Rounds for time) Circuit 5 rounds 2 Minutes break between rounds +20 Burpees +30 Crunches +30 Jumping Lunges (15 each) +30 Back Extensions +20 Box Jumps +50 Mountains Climbers Level: HETo make the start for all of us easier we will have following Levels: Normal Effort, NE High Effort, HE MAX Effort, ME Our circles don´t depend on max reps- make all exercises correct and focused with related effort. 200 Squats- with no ifs and buts! (Time) concentrated and correct reps! Post Workout Stretching... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually in WarmUp Phase Week 3! Let´s go! All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! And don´t panic- we will increase the level on a regular basis! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 1 Minute of easy running on the spot Arm Circling 30sec each direction Hip Circling 15 sec each direction 5 Air squads 30 sec Jumping jacks 5 each (LH/RH) Lunges with nice stretch 5 solid burpees Warm Up Circle 4.2 (5 Rounds for time) Circuit 5 rounds 2 Minutes break between rounds +20 Spiderman PushUps +30 Sit Ups +15 Diamond PushUps +15 Get Ups +15 Dips (desk, chair) +30 Jumping Lunges (15 each) Level: HETo make the start for all of us easier we will have following Levels: Normal Effort, NE High Effort, HE MAX Effort, ME Our circles don´t depend on max reps- make all exercises correct and focused with related effort. Bring Sally Up Challenge-Standard (Time) Always nice and easy going! Track your... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (2 Rounds for reps) (2rds) (1m) Double-Under (2m) MB Burpee (3m) MB OH ABmat Situp Rest: (2m) (:30s) WallBall Shots (:45s) BJ On/Over 24/20″ (:60s) MB Burpee 2 OH Rest: (60s) * Repeat each triplet (2rds) *MB: 20/14# *Rx+: Vest: 20/14#

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually in WarmUp Phase Week 3! Let´s go! All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! And don´t panic- we will increase the level on a regular basis! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 1 Minute of easy running on the spot Arm Circling 30sec each direction Hip Circling 15 sec each direction 5 Air squads 30 sec Jumping jacks 5 each (LH/RH) Lunges with nice stretch 5 solid burpees Warm Up Circle 2.2 (5 Rounds for time) Circuit 5 rounds 2 Minutes break between rounds +15 Elevated PushUps +30s PushUp Hold +15 Jackknives +20 Straight Leg Levers +20 Bulgarian Split Squats +60s Wall Sit Level: HETo make the start for all of us easier we will have following Levels: Normal Effort, NE High Effort, HE MAX Effort, ME Our circles don´t depend on max reps- make all exercises correct and focused with related effort. Bring Sally Up Challenge-Legs (Time) Always nice and easy going! Track your progress and... Read More