WOD

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. 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 powerlifting, Conditioning,lifting and endurance tests. Athletes must be judged on ALL lifts and metcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches. Benchmark/Strength Shoulder Press (Establish 1RM) Bent Over Row (Establish 1RM) Shoulder Press (Max Repetitions) *Male Athletes: 75%/Bodyweight *FemaleAthletes: 50%/Bodyweight *Max Effort: Total of UNBROKEN reps. Set ends when athlete Racks, fails, orrests for extended period of time. *2 Heats: ALL athletes judged

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Christmas Schedule: Friday, December 23: 0600, 0930, 1200 Saturday, December 24: (Christmas eve) No scheduled classes Monday, December 26: No scheduled classes 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. Blue Ridge CrossFit – CrossFit Benchmark/Strength Instructional Week 1 of Benchmarks and deload phase. Athletes will have a total of 8 training days to complete all prescribed BM’s to include major powerlifting, Conditioning,Olympic lifting and endurance tests. Athletes must be judged on ALL lifts and metcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches. Deadlift (Establish 1RM) Sumo Deadlift (Establish 1RM) Deadlift (Max Repetitions ) *Male Athletes: 2x/Bodyweight *FemaleAthletes: 1.5x/Bodyweight *Max Effort: Total of UNBROKEN reps. Set ends when athlete fails, drops bar from hang orrests for extended period of time. *2 Heats: ALL athletes judged

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Christmas Schedule: Friday, December 23: 0600, 0930, 1200 Saturday, December 24: (Christmas eve) No scheduled classes Monday, December 26: No scheduled classes 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. Blue Ridge CrossFit – CrossFit Instructional Week 1 of Benchmarks and deload phase. Athletes will have a total of 8 training days to complete all prescribed BM’s to include major powerlifting, Conditioning,Olympic lifting and endurance tests. Athletes must be judged on ALL lifts and metcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches. Benchmark Olympic Lifting Snatch (Establish 1RM) Benchmark/Stamina 2k Row (Time) Max Effort 2k RowMax Effort

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Christmas Schedule: Friday, December 23: 0600, 0930, 1200 Saturday, December 24: (Christmas eve) No scheduled classes Monday, December 26: No scheduled classes New Years Schedule: Friday, January 30: 0600, 0930, 1200 Saturday, January 31 (New Years eve) No scheduled classes Blue Ridge CrossFit – CrossFit Instructional Week 1 of Benchmarks and deload phase. Athletes will have a total of 8 training days to complete all prescribed BM’s to include major powerlifting, Conditioning,Olympic lifting and endurance tests. Athletes must be judged on ALL lifts and metcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches. Benchmark/Strength Back Squat (Establish 1RM) Front Squat (Establish 1RM) Back Squat (Max repetitions. ) *Male Athletes: 1.5x/Bodyweight *FemaleAthletes: 100%Bodyweight *Max Effort: Total of UNBROKEN reps. Set ends when athlete racks,fails or rests for extended period of time. *2 Heats: ALL athletes judged

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Christmas Schedule: Friday, December 23: 0600, 0930, 1200 Saturday, December 24: (Christmas eve) No scheduled classes Monday, December 26: No scheduled classes New Years Schedule: Friday, January 30: 0600, 0930, 1200 Saturday, January 31 (New Years eve) No scheduled classes Blue Ridge CrossFit – CrossFit Benchmark Olympic Lifting Instructional Week 1 of Benchmarks and deload phase. Athletes will have a total of 8 training days to complete all prescribed BM’s to include major powerlifting, Conditioning,Olympic lifting and endurance tests. Athletes must be judged on ALL lifts and metcons to record their data. Athletes traveling must submit a video meeting movement Clean and Jerk (Establish 1RM) (20m) 1-Mile Run (Time) Max Effort 1-Mile Run Benchmark/Stamina

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Christmas Schedule: Friday, December 23: 0600, 0930, 1200 Saturday, December 24: (Christmas eve) No scheduled classes Monday, December 26: No scheduled classes New Years Schedule: Friday, January 30: 0600, 0930, 1200 Saturday, January 31 (New Years eve) No scheduled classes Blue Ridge CrossFit – CrossFit Instructional Week 1 of Benchmarks and deload phase. Athletes will have a total of 8 training days to complete all prescribed BM’s to include major powerlifting, Conditioning,Olympic lifting and endurance tests. Athletes must be judged on ALL lifts and metcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches. Benchmark/Strength Bench Press (Establish 1RM) Wide Grip Bench Press (Establish 1RM) Bench Press (Max Effort) *Male Athletes: 100%/Bodyweight *FemaleAthletes: 75%/Bodyweight *Max Effort: Total of UNBROKEN reps. Set ends when athlete racks or fails. *2 Heats: ALL athletes judged

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Christmas Schedule: Friday, December 23: 0600, 0930, 1200 Saturday, December 24: (Christmas eve) No scheduled classes Monday, December 26: No scheduled classes New Years Schedule: Friday, January 30: 0600, 0930, 1200 Saturday, January 31 (New Years eve) No scheduled classes Blue Ridge CrossFit – CrossFit Instructional Honor WOD in memory of Henderson County Sheriffs Deputy Ryan Hendrix. End of Watch: 09.10.2020 Ryan Hendrix (Time) (5rds) 3 Rope Climb 15’ 500m Run 23 Pushup Then: 34 Burpee Wt Vest: 20/14#This WOD can be modified by scaling movements, dropping vest orperformingwith partner.

Announcements 2023 CrossFit Open registration is live! Registration: https://games.crossfit.com/open Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×2/85,85,90,90%) (E2m) Wide Grip Bench Press (4×4/85,85,90,90%) (E2m) Conditioning Athlete chooses between Bench Press or Wide Grip BP Metcon (Weight) BP OR WGBP: (ME/2m @ 50%)