WOD

Blue Ridge CrossFit – CrossFit Instructional GOLF cycle: Block one will segregate strength from METCONS. Warm-up Strength Progressive overload: Compare to week 1. *Goal is to increase wt. subtly each week on each rep scheme Bench Press (4,6,8,10/MW) (12m) Gymnastics MB Pushup (1xME/3m) Strength Compare to week 1 Back Squat (4,6,8,10/MW) (14m) Gymnastics MB Front Squat (AMRAP – Reps) 1xME/3m

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (26m) 13 Plate OHS 25/15 26 Plate Russian Twist L/R=2 13 Box Jump 24/20″ 26 Plate Flutter Kick L/R=1 13 Pullup *E3MOM 13 Burpee 2 PlateRx+: Vest: 20/14#

Announcements January Challenge: Choose one for 30 days “Dry January” (No Alcohol) “AB30” (Animal Based nutrition) “Take in” (No take out/fast food) BRCF Longsleeve Shirts: *Order closed LED-slinger Shirts: *Shirts are in MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional MOA WOD Acknowledging the Fall Quarter “Most Oustanding Athlete” Dr. Hank Johnson. Benchmark WOD HAMMERIN’ HANK (AMRAP – Rounds and Reps) (30m) 10 Deadlift 225/155# 7 KB S2OH 5 Box Jump On-Over 24/20″ 3 Rope Climb 15′ *E3MOM: 67 Double-Under Rx+: Vest: 20/14# DL: 50% of DL 1RM *WOD should be scaled & Modified accordingly. (Can be performed Scaled as a Partner WOD)

Announcements January Challenge: Choose one for 30 days “Dry January” (No Alcohol) “AB30” (Animal Based nutrition) “Take in” (No take out/fast food) BRCF Longsleeve Shirts: *Order closed LED-slinger Shirts: *Shirts are in MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (26m) 14 DB Floor Press 55/35# 26 DB Wtd Flutter Kick L/R=1 55/35# 12 SA DB Hang Squat Clean 55/35# 24 Bicycle Crunch L/R=2 10 DB Gorilla Row 55/35# L/R=2 22 DB Lateral Hop L/R=2

Announcements January Challenge: Choose one for 30 days “Dry January” (No Alcohol) “AB30” (Animal Based nutrition) “Take in” (No take out/fast food) BRCF Longsleeve Shirts: *Order closed LED-slinger Shirts: *Shirts are in MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional GOLF cycle: Block one will segregate strength from METCONS. Warm-up Strength (10m) Bent Over Row (4,6,8,10/MW) Gymnastics Ring Row | Max Effort (3min) (1xME/3m) Strength (14m) Deadlift (4,6,8,10/MW) Gymnastics MB Reverse Lunge (AMRAP – Reps) 1xME/3m | L/R=2 (Front Rack MB)

Announcements January Challenge: Choose one for 30 days “Dry January” (No Alcohol) “AB30” (Animal Based nutrition) “Take in” (No take out/fast food) BRCF Longsleeve Shirts: *Order closed LED-slinger Shirts: *Shirts are in MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Warm-up Metcon “A” (AMRAP – Rounds and Reps) (10m) 10 G2S 95/65 20 SL Vup L/R=2 30 Double-Under Rest: (4m) Then METCON “B” “B” (AMRAP – Rounds and Reps) (8m) 8 S2OH 95/65# 16 Vup 48 Single-Under

Announcements January Challenge: Choose one for 30 days “Dry January” (No Alcohol) “AB30” (Animal Based nutrition) “Take in” (No take out/fast food) BRCF Longsleeve Shirts: *Order closed LED-slinger Shirts: *Shirts are in MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional GOLF cycle: Block one will segregate strength from METCONS. Warm-up Strength Bench Press (4,6,8,10/MW) (12m) Gymnastics MB Pushup (1xME/3m) Strength Back Squat (4,6,8,10/MW) (14m) Gymnastics MB Front Squat (AMRAP – Reps) 1xME/3m

Announcements New Years Day Schedule: Monday, 01 January 0830 Open Gym 0930 CrossFit (No additional scheduled classes) BRCF Longsleeve Shirts: Order closed Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com LED-slinger Shirts: Shirts are in MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Warm-up Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (24m) 20 Box Jump 24/20″ 24 AKS 24/16kg 20 Pullups 24 KB Clean 24/16kg *E3MOM: 50m Sled Push 255/165# Rx+: Vest 20/14# *1 Athlete working at a time