WOD

Blue Ridge CrossFit – CrossFit Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Athlete Choice Benchmark WOD *Athlete can choose 1 of the “Girls Benchmark WOD” Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# *CAP: (10m) *All Athletes judged (2 Heats)

Blue Ridge CrossFit – CrossFit Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Athlete Choice Benchmark WOD *Athlete can choose 1 of the “Girls Benchmark WOD” or “Stamina” (Not both) Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Benchmark/Stamina 2k Row (Time) Max Effort 2k Row 1-Mile Run (Time) Max Effort 1-Mile Run *CAP: (10m) *All Athletes judged (2 Heats)

Blue Ridge CrossFit – CrossFit Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Group Warmup Benchmark/Strength Bench Press (Establish 1RM) * All 1RM attempts will be judged or video submission Benchmark WOD Isabel (Time) For Time: 30 Snatches, 135# / 95# *ALL Athletes will be judged (2 Heats)

Blue Ridge CrossFit – CrossFit Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Group Warmup Benchmark/Strength Bench Press (Establish 1RM) * All 1RM attempts will be judged or video submission Benchmark WOD Isabel (Time) For Time: 30 Snatches, 135# / 95# *ALL Athletes will be judged (2 Heats)

Blue Ridge CrossFit – CrossFit Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Athlete Choice Benchmark/Strength (24m) Back Squat (Establish 1RM) Front Squat * All 1RM attempts will be judged or video submission Benchmark Gymnastics Strict Handstand Pushup (1xME) Handstand Push-ups (1xME) *Kipping Handstand Hold (Wall) (Time) Wall Supported1xME *All athletes judged. (2 Heats)

Blue Ridge CrossFit – CrossFit Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Athlete Choice Benchmark/Strength Bent Over Row (Establish 1RM) * All 1RM attempts will be judged or video submission Benchmark WOD Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# *CAP: (6m)

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (2 Rounds for reps) (2Rds) (2m) MD Sled Push 135/95# (2m) Stone G2OS 70/50# (2m) Declined Pushup 12″ (2m) WallBall Shots 20/14# *Rest: (4m) Rx+: Vest: 20/14# *1 Athlete working

Blue Ridge CrossFit – CrossFit Instructional *Final Week of “INDIA” Cycle * Benchmark/Deload Week; Monday, September 23rd-28th * “JULIET” Cycle Begins; Monday, September 30th Warm-up Strength Reverse Grip Bent Over Row (4×11/50%) E2m15s Accessory Dumbell Bulgarian Split Squat (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (8m) Climbing reps starting at 1… G2OH 95/65# BMURx+: 135/95# (50% of Snatch 1RM)