WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Overhead Squat (4×10/50%) E2m15s Accessory Overhead Tricep Extension (3xME/40s) Rest: (40s) Between sets WT: MW Conditioning KB Strength Circuit (No Measure) CIRCUIT: 30/30 | 4rds Goblet Curl Goblet squat Gorilla Row L/R SL RDL L/R WT: MW (athete choice)

Blue Ridge CrossFit – CrossFit Instructional September 11th. Today we pause our normal training protocol to honor the lives lost on September 11, 2001 with a Memorial WOD. FRF 9/11 Memorial Challenge Workout (Time) 1. 50 Push-ups Run 1 or 2 flights of Stairs (up to 3 minutes) – If you have access to them 2. 50 Prisoner Squats Run 1 or 2 flights of Stairs (up to 3 minutes) 3. 50 Plank Pulses Run 1 or 2 flights of Stairs (up to 3 minutes) 4. 50 lunges (25 each leg) Run 1 or 2 flights of Stairs (up to 3 minutes) 5. 50 body Rows Run 1 or 2 flights of Stairs (up to 3 minutes) 6. 50 Bent over Y- raises Run 1 or 2 flights of Stairs (up to 3 minutes) 7. 43 Burpees*BRCF Specs will be modified due to stair access: 93 step-ups (12″) with (3m) CAP each rd. *Rx: Bodyweight *Rx+: Body Armor/Vest/RuK 20/14# *SC: (6″) * CAP: (35m) **Athletes are encouraged to bring their own Body Armor/Vest/RuK and to wear RED , WHITE , or BLUE

Blue Ridge CrossFit – CrossFit Instructional September 11th. Today we pause our normal training protocol to honor the lives lost on September 11, 2001 with a Memorial WOD. FRF 9/11 Memorial Challenge Workout (Time) 1. 50 Push-ups Run 1 or 2 flights of Stairs (up to 3 minutes) – If you have access to them 2. 50 Prisoner Squats Run 1 or 2 flights of Stairs (up to 3 minutes) 3. 50 Plank Pulses Run 1 or 2 flights of Stairs (up to 3 minutes) 4. 50 lunges (25 each leg) Run 1 or 2 flights of Stairs (up to 3 minutes) 5. 50 body Rows Run 1 or 2 flights of Stairs (up to 3 minutes) 6. 50 Bent over Y- raises Run 1 or 2 flights of Stairs (up to 3 minutes) 7. 43 Burpees*BRCF Specs will be modified due to stair access: Sub 200m Run + 93 step-ups (12″) Rx+: Body Armor/Vest/RuK 20/14# SC: (6″) CAP: (35m)

Blue Ridge CrossFit – CrossFit Instructional September 11th. Today we pause our normal training protocol to honor the lives lost on September 11, 2001 with a Memorial WOD. FRF 9/11 Memorial Challenge Workout (Time) 1. 50 Push-ups Run 1 or 2 flights of Stairs (up to 3 minutes) – If you have access to them 2. 50 Prisoner Squats Run 1 or 2 flights of Stairs (up to 3 minutes) 3. 50 Plank Pulses Run 1 or 2 flights of Stairs (up to 3 minutes) 4. 50 lunges (25 each leg) Run 1 or 2 flights of Stairs (up to 3 minutes) 5. 50 body Rows Run 1 or 2 flights of Stairs (up to 3 minutes) 6. 50 Bent over Y- raises Run 1 or 2 flights of Stairs (up to 3 minutes) 7. 43 Burpees*BRCF Specs will be modified due to stair access: 93 step-ups (12″) with (3m) CAP each rd. *Rx: Bodyweight *Rx+: Body Armor/Vest/RuK 20/14# *SC: (6″) * CAP: (35m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Bent Over Row (4×10/50%) E2m15s Accessory Dumbell Bulgarian Split Squat (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 Floor Press 12 AKS Rest: (2m) (6m) 6 Deadlift 10 RKS WT: DL: 135/95# KB: 24/16kg Rx+: 155/105# 32/20kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Bench Press (4×8/60%) E2M Accessory Bulgarian RDL (3xME/30s) Rest: (30s) Between sets WT: MW CORE CIRCUIT Circuit (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Russian Twist L/R=1 Oblique Bend (L) Pendulum L/R=1 Oblique Bend (R) WT: MW (Athlete Choice)

Blue Ridge CrossFit – CrossFit Warm-up Strength Overhead Squat (4×9/60%) E2M Accessory Overhead Tricep Extension (3xME/35s) Rest: (35s) Between sets WT: MW Metcon Metcon (Time) 21-15-09 Snatch 95/65# Ring Dip CAP: (8m) Rx+: 135/95# WT: (50%) of Snatch 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Overhead Squat (4×8/60%) E2M Accessory Overhead Tricep Extension (3xME/30s) Rest: (30s) Between sets WT: MW Metcon Metcon (AMRAP – Rounds and Reps) (6m) 1,1,1 / 2,2,2 / 3,3,3… H2S S2OH G2OH*EMOM: BOB (1,2,3,4,5,6) 1 Burpee at “3,2,1… GO” then 2,3,… WT: 95/65#