WOD

Announcements 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: Order Closed MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Benchmark/Strength (30m) Athletes have (30m) to establish 1RM on all prescribed lifts *All 1RM attempts must be judged *At home athletes must provide video Bench Press (Establish 1RM) Wide Grip Bench Press (Establish 1RM) Close Grip Bench Press (Establish 1RM) Benchmark/Stamina 500m Row (Time) Max Effort 500m RowStaged heats 100 Sit up (Time)

Announcements DECEMBER Events: Christmas Holiday Schedule: Friday, Dec 22: 0600 CF, 0830 CF, 0930-1200 OG, 1200 CF Saturday, Dec 23: 0800 OG, 0900 CF Monday, Dec 25: Christmas Day (No scheduled classes) Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD) Wednesday, Dec 27: Normal schedule (Benchmarks begin) 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: Pre-order live through Friday Dec 22. Sign-up sheet in lobby MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional Day after Christmas Community WOD Metcon Teams of 2 | Partner WOD Fit Santa (AMRAP – Rounds and Reps) (25m) 12 sandbag cleans (50/35lb) 25 feet sled push (165/125lb) 12 box on-overs (24/20″) *Rx+: Vest: 20/14# *1 Athlete working

Announcements DECEMBER Events: Christmas Holiday Schedule: Friday, Dec 22: 0600 CF, 0830 CF, 0930-1200 OG, 1200 CF Saturday, Dec 23: 0800 OG, 0900 CF Monday, Dec 25: Christmas Day (No scheduled classes) Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD) Wednesday, Dec 27: Normal schedule (Benchmarks begin) 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: Pre-order live through Friday Dec 22. Sign-up sheet in lobby MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Warm-up Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 27-30th “GOLF” Cycle begins January 01 Strength (12m) Close Grip Bench Press (3×8/65%) Close Grip Bench Press (1xME/50%) Unbroken (Compare to week 11) Weightlifting COMPLEX: (5×1/Climbing) (E75s) Hang Snatch + Snatch COMPLEX (Weight) HS + SRecord heaviest complex (Athlete can choose hang position on Hang Snatch “Mid” or “High” & Power or Squat) Metcon Metcon (AMRAP – Reps) (6m) COMPLEX: ME 1RKS + 1AKS + 1FS 24/16kg *EMOM: 5 Burpee Pullup 6″Rx+: 32/20kg

Announcements DECEMBER Events: Christmas Holiday Schedule: Friday, Dec 22: 0600 CF, 0830 CF, 0930-1200 OG, 1200 CF Saturday, Dec 23: 0800 OG, 0900 CF Monday, Dec 25: Christmas Day (No scheduled classes) Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD) Wednesday, Dec 27: Normal schedule (Benchmarks begin) 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: Pre-order live through Friday Dec 22. Sign-up sheet in lobby MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Warm-up Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 27-30th “GOLF” Cycle begins January 01 Strength (12m) Close Grip Bench Press (3×8/65%) Close Grip Bench Press (1xME/50%) Unbroken (Compare to week 11) Weightlifting COMPLEX: (5×1/Climbing) (E75s) Hang Snatch + Snatch COMPLEX (Weight) HS + SRecord heaviest complex (Athlete can choose hang position on Hang Snatch “Mid” or “High” & Power or Squat) Metcon Metcon (AMRAP – Reps) (6m) COMPLEX: 1 KB Alt Pushup L/R=2 2 KB SDHP 3 KB Front Squat *EMOM: 10 K2EWT: 24/16kg

Announcements DECEMBER Events: Christmas Holiday Schedule: Friday, Dec 22: 0600 CF, 0830 CF, 0930-1200 OG, 1200 CF Saturday, Dec 23: 0800 OG, 0900 CF Monday, Dec 25: Christmas Day (No scheduled classes) Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD) Wednesday, Dec 27: Normal schedule (Benchmarks begin) 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: Pre-order live through Friday Dec 22. Sign-up sheet in lobby MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 27-30th “GOLF” Cycle begins January 01 Warm-up Strength (14m) Romanian Deadlift (RDL) (3×8/65%) Romanian Deadlift (RDL) (1xME/50%) (Unbroken) Compare to week 11 Metcon (4 Rounds for reps) CIRCUIT: (4rds) 60s CAL Bike 60s KB Alt Gorilla Row 60s KB Hollow Rock 60s KB Alt Floor Press 60s KB Front Rack Rev Lunge WT: 24/16kg L/R=2 on all mvmnts Metcon

Announcements DECEMBER Events: 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 Farwell WOD: Britian and Caroline: Saturday, December 16th, 0900 *Followed by Party at Britians home; 1500 (Details in Evite) MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 26-30th “GOLF” Cycle begins January 01 Strength (12m) Warm-up Reverse Grip Bent Over Row (3×8/65%) Reverse Grip Bent Over Row (1xME/50%) Unbroken set (Compare to week 11) Weightlifting COMPLEX: 1 Push Jerk + 1 Split Jerk Metcon (Weight) 1 PJ + 1 SJ (5×1/Climbing) (E75s) Metcon Metcon (AMRAP – Reps) (7m) Complex: 1 RKS + 1 Clean + 1 Snatch + 1 Front Squat *EMOM: 7 Bell Facing Burpee *WT: 24/16kg *Rx+: 32/20kg *Score: ALL KB REPS

Announcements DECEMBER Events: 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 MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 26-30th “GOLF” Cycle begins January 01 Strength (12m) Warm-up Reverse Grip Bent Over Row (3×8/65%) Reverse Grip Bent Over Row (1xME/50%) Unbroken set (Compare to week 11) Weightlifting COMPLEX: 1 Push Jerk + 1 Split Jerk Metcon (Weight) 1 PJ + 1 SJ (5×1/Climbing) (E75s) Metcon Metcon (AMRAP – Reps) (7m) Complex: 1 RKS + 1 Clean + 1 Snatch + 1 Front Squat *EMOM: 7 Bell Facing Burpee *WT: 24/16kg *Rx+: 32/20kg *Score: ALL KB REPS

Announcements DECEMBER Events: 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 Farwell WOD: Britian and Caroline: Saturday, December 16th, 0900 *Followed by Party at Britians home; 1500 (Details in Evite) MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 26-30th “GOLF” Cycle begins January 01 Warm-up Strength (14m) Overhead Squat (3×8/65%) Overhead Squat (1xME/50%) (Compare to week 11) Metcon Metcon (5 Rounds for reps) CIRCUIT: (5rds) 60s/ME Wallwalkers 60s Box Jump 24/20″ 60s DB Clean 55/35# 60s ABmat Situp