WOD

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: https://games.crossfit.com/open/registration Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Circuit” Style Endurance based strength conditioning coupled with Glycolitic & Phosphagenic based Metabolic Conditioning Strength/Conditioning CIRCUIT: 30/15, 30/15, 30/60s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Close Grip Bench Press (3xME/30s@MW) *WT: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) Strict-Chinup (3xME/30s) Russian KettleBelll Swing (3xME/30s) WT: Athlete Choice | MW (AHAP) Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15, 30/15, 30/60s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Front Squat (3xME/MW) *WT: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) V-up (3xME/30s) Jump Rope (3xME/30s) *Any Style (Athlete choice) *BUILD OFF BLOCK 1 PROGRESSION (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: https://games.crossfit.com/open/registration Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Circuit” Style Endurance based strength conditioning coupled with Glycolitic & Phosphagenic based Metabolic Conditioning Strength/Conditioning CIRCUIT: 30/15, 30/15, 30/60s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Close Grip Bench Press (3xME/30s@MW) *WT: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) Strict-Chinup (3xME/30s) Russian KettleBelll Swing (3xME/30s) WT: Athlete Choice | MW (AHAP) Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15, 30/15, 30/60s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Front Squat (3xME/MW) *WT: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) V-up (3xME/30s) Jump Rope (3xME/30s) *Any Style (Athlete choice) *BUILD OFF BLOCK 1 PROGRESSION (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: https://games.crossfit.com/open/registration Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional Partner WOD | Teams of 2 (Coach Meg’s WOD 😉 Conditioning Metcon (AMRAP – Rounds and Reps) With a (25m) running clock: 1600m Run (Buy-in) Then: With remaining time: AMRAP 20 RKS 24 KB Front Squats 20 AKS 24 KB Russian Twist L/R=1 20 Burpee Over Bell KB: 24/16kg Rx+: Vest: 20/14# *1 Athlete working (Athletes will split up run)

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: https://games.crossfit.com/open/registration Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional Partner WOD | Teams of 2 (Coach Meg’s WOD 😉 Conditioning Metcon (AMRAP – Rounds and Reps) With a (25m) running clock: 1600m Run (Buy-in) Then: With remaining time: AMRAP 20 RKS 24 KB Front Squats 20 AKS 24 KB Russian Twist L/R=1 20 Burpee Over Bell KB: 24/16kg Rx+: Vest: 20/14# *1 Athlete working (Athletes will split up run)

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: https://games.crossfit.com/open/registration Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional Partner WOD | Teams of 2 (Coach Meg’s WOD 😉 Conditioning Metcon (AMRAP – Rounds and Reps) With a (25m) running clock: 1600m Run (Buy-in) Then: With remaining time: AMRAP 20 RKS 24 KB Front Squats 20 AKS 24 KB Russian Twist L/R=1 20 Burpee Over Bell KB: 24/16kg Rx+: Vest: 20/14# *1 Athlete working (Athletes will split up run)

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: https://games.crossfit.com/open/registration Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional Partner WOD | Teams of 2 (Coach Meg’s WOD 😉 Conditioning Metcon (AMRAP – Rounds and Reps) With a (25m) running clock: 1600m Run (Buy-in) Then: With remaining time: AMRAP 20 RKS 24 KB Front Squats 20 AKS 24 KB Russian Twist L/R=1 20 Burpee Over Bell KB: 24/16kg Rx+: Vest: 20/14# *1 Athlete working (Athletes will split up run)

Announcements 2025 CrossFit Open registration: https://games.crossfit.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 45/30, 45/30, 45/90s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/45s@WK 3 WT. ) *Use WT from Week 3 Dumbell-Upright Row (3xME/45s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/45s) HT: Athlete Choice Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 45/30, 45/30, 45/90s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/45s@WK 3 WT.) *Use WT from Week 3 Weighted Hip Extension (Bridge) (3xME/45s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/45s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Announcements 2025 CrossFit Open registration: https://games.crossfit.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 45/30, 45/30, 45/90s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/45s@WK 3 WT. ) *Use WT from Week 3 Dumbell-Upright Row (3xME/45s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/45s) HT: Athlete Choice Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 45/30, 45/30, 45/90s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/45s@WK 3 WT.) *Use WT from Week 3 Weighted Hip Extension (Bridge) (3xME/45s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/45s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)