WOD

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1200 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25 0930 Out of the Box Workout! Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *A packing list will be provided and available in BRCF lobby. *Friends,family, kids and pets are welcome!   USMC Toys for TotsChristmas donations: Where: BRCF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (10m) 400m Run (Buy-in) Then: with remaining time: AMRAP 6 Hang Clean & jerk 115/75# 7 Box Jump 24/20″ 8 Ring dip Then: Rest: (5m) Then: (12m) 400m Run (Buy-in) Then: with remaining time: AMRAP 6 Power Clean 155/105# 7 Box Jump 30/24″ 8 Ring Muscle-up

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1200 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25 0930 Out of the Box Workout! Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *A packing list will be provided and available in BRCF lobby. *Friends,family, kids and pets are welcome!   USMC Toys for TotsChristmas donations: Where: BRCF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. Blue Ridge CrossFit – CrossFit 1st Week of Final block of “BRAVO” Cycle Warm-up Strength Deadlift (4×8/70,70,75,75%) (E2m) Sumo Deadlift (4×8/70,70,75,75%) (E2m) Conditioning Athletes choice between Deadlift OR Sumo DL Metcon (Weight) DL or SDL: (ME/2m @50%)Compare to wk 4 or wk 8

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1230 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25  0930 Out of the Box Workout! Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *A packing list will be provided and available in BRCF lobby. *Friends,family, kids and pets are welcome!   USMC Toys for TotsChristmas donations: Where: BRCF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) A: Metcon (Time) 100-80-60-40-20 Pushup Airsquat Double-Under *10 Burpee + 20 Vup After each rd.1 Athlete working at a time

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1230 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25  0930 Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Bench Press (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) Wide Grip Bench Press: (ME/2m @ 50%)Compare to week 7 Metcon CIRCUIT (No Measure) CIRCUIT: 2m/2m | 3rds 12 Hammer Curl 10 Goblet Squat 08 DB Russian Twist L/R=1 *L-Sit Raise (Pullup Bar)*Work/2m | Rest/2m *WT: Athlete choice

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1230 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25  0930 Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) Front Squat: (ME/2m @ 50%)*Compare to week 7 Metcon Metcon (Time) 21-15-09 SA KB Thruster C2B Pullup Then: 100 ABmat Situp *5 Burpee over ABmat every 25 SitupWT: 32/20Kg CAP: (10m)

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1230 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25  0930 Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Athlete has (12m) total to workup to Complex 1RM Complex High-Hang Squat Clean + Mid-Hang Squat Clean + Squat Clean Strength Barbell-Upright Row (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) Upright Row: (ME/2m @ 50%)Compare to week 7

Announcements Veterans Day Weekend Schedule:   Friday, November 11 (Veterans Day) CrossFit: 0930 No additional scheduled classes   Saturday, November 12  No scheduled classes Blue Ridge CrossFit – CrossFit Benchmark WOD HERO WOD. Honoring our nations Veterans. This WOD can be scaled as needed. *Athletes performing as prescribed must have judge. Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here

Announcements Veterans Day Weekend Schedule:   Friday, November 11 (Veterans Day) CrossFit: 0930 No additional scheduled classes   Saturday, November 12  No scheduled classes Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Athlete has (12m) to workup to 1RM complex Complex High-Hang Muscle Snatch + HH Power Snatch + HH Squat Snatch Strength Reverse Grip Bent Over Row (4×4/75,75,80,80%) E2m Conditioning Metcon (Weight) Rev Grip BOR: (ME/2m @ 50%)