WOD

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×7/MW | TEMPO | X141) (10m) Gymnastics Ring Rows (1xME/1m45s) 1xME/1m45ss METCON Metcon (AMRAP – Rounds and Reps) (20m) 20 Mountain Climber L/R=2 18 Plank Shoulder Tap L/R=2 16 MB Toe Tap L/R=1 14 SL Vup L/R=2 12 Forward Lunge L/R=2 10 ABmat StraddleSitup

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×6/MW | TEMPO | 32X1) (14m) Gymnastics Wiper (1xME/90s) Pullup Bar Metcon Metcon (AMRAP – Rounds and Reps) (5m) 5 TSTR135/95# 5 C2B Rest: (4m) Then: (5m) 5 SDHP 135/95# 5 Deficit HSPU 3″

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Instructional Week 1 | Day 5| This block will integrate isolated powerlifting, gymnastics and general metabolic conditioning. Warm-up Strength Shoulder Press (4×4/MW | TEMPO | 3331) Gymnastics Pike Push-up (1xME/60s) Metcon Metcon (3 Rounds for reps) CIRCUIT: | 60/60 | 3rds 60s/Max CAL Bike 60s/Wall Walker 60s/Man-Maker 55/35#

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Instructional Week 1 |Day 2| This block will integrate isolated powerlifting, gymnastics and general metabolic conditioning. Warm-up Strength Back Squat 4×4/MW | TEMPO (3331 Gymnastics L-Sit Raises (Pullup Bar) (1xME/60s) Metcon Metcon (Time) 21-15-09 Power Snatch 95/65% Bar Over BurpeeCap: (8m) WT: (50%) PS 1RM

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Instructional Week 1 |Day 1 | This blockwill integrate isolatedpowerlifting, gymnastics and generalmetabolic conditioning. Warm-up Strength Bench Press (4×4/MW | TEMPO | 3331 ) (12m) Transition: (2m) Gymnastics Strict Ring Dips (1xME/60s) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 5 Deck Squat 7 SA KB Hang Cluster 55/35# 9 C2B

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open New Years Schedule: Friday, January 30: 0600, 0930, 1200 Saturday, January 31 (New Years eve) No scheduled classes Barbell: Barbell Cycle ends 12/22. Next cycle begins Tuesday, 03 January 2023. ATTENTION: We are shutting it down for the remainder of the week. We have been without water the last 3 days, theestimated time of water services returning is Friday evening. If everything is operational classes will resume Monday, January 02, 2023, 0600. Blue Ridge CrossFit – CrossFit Instructional Final Day of Benchmark/Deload phase. New Cycle “CHARLIE”begins Monday, 02 January Warm-up Conditioning Teams of 2 (Partner WOD) New Years Send-off WOD 2023 (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 20 minutes 16 Hand Release Push-Ups 16 Deadlifts (155/105 lb) 16 Ball Slams (50/30 lb) 16 Box Jumps (24/20 in) Partner A performs a 500mmeter Rowwhile Partner B completes as many reps as possible, then switch.

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open New Years Schedule: Friday, January 30: 0600, 0930, 1200 Saturday, January 31 (New Years eve) No scheduled classes Barbell: Barbell Cycle ends 12/22. Next cycle begins Tuesday, 03 January 2023. ATTENTION: We are shutting it down for the remainder of the week. We have been without water the last 3 days, theestimated time of water services returning is Friday evening. If everything is operational classes will resume Monday, January 02, 2023, 0600. Blue Ridge CrossFit – CrossFit Instructional Week 2 of Benchmarks and deload phase. Athletes will have a total of 4 training days to complete all prescribed BM’s to include major Conditioning,and endurance tests. Athletes must be judged on ALLmetcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches. Benchmark WOD Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#2 Heats. All athletes judged.

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open New Years Schedule: Friday, January 30: 0600, 0930, 1200 Saturday, January 31 (New Years eve) No scheduled classes Barbell: Barbell Cycle ends 12/22. Next cycle begins Tuesday, 03 January 2023. ATTENTION: We are shutting it down for the remainder of the week. We have been without water the last 3 days, theestimated time of water services returning is Friday evening. If everything is operational classes will resume Monday, January 02, 2023, 0600. Blue Ridge CrossFit – CrossFit Instructional Week 2 of Benchmarks and deload phase. Athletes will have a total of 4 training days to complete all prescribed BM’s to include major Conditioning,and endurance tests. Athletes must be judged on ALLmetcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches. Benchmark WOD Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups2 Heats. ALL athletes judged