WOD

Announcements OTB “Out of the Box” Spring series | Session #2 Date: Saturday, 04 May Time: 0900 Location: Fletcher Park Specs: Bring Clothing you do not mind getting dirty. Gear: Sandbags will be provided. (Athletes can also bring there own). *Weight vests/RuK sacks optional The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 Gear: Weight vests are limited but available. Athletes consider bringing your own Rx: Athletes wishing to complete as “Official” Benchmark must have a judge. Registration: Sign-up with coaches at class Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts) Blue Ridge CrossFit – CrossFit Warm-up Strength/Conditioning Body Building/Accessory (4 Rounds for reps) CIRCUIT: 40/20 | 4rds DB Chest Fly DB Bulgarian Split Squat (L) DB Reverse Fly DB Bulgarian Split Squat (R)WT: Athlete Choice Mobility (15m)

Blue Ridge CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (12m) 8 Wt. MB Step up 20/14# 10 Ring Dip 12 Deadlift 135/95# Rest: (3m) (10m) 6 Box Jump 24/20″ 8 WBS 20/14# 10 Floor Press 135/95#

Blue Ridge CrossFit – CrossFit Warm-up Group warmup 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (25m) 50m 2A Farmer Walk 24/16kg 40 Double Under 30 MB Chest pass L/R=2 20 MB Pushup 10 KB Suitcase DL 01 Lap*1 Athlete working (Both athletes FW and Run) Rx* Body Armor/RuK/Vest 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×12/57.5%) Sumo Deadlift (3×10/67.5%) Romanian Deadlift (RDL) (3×8/77.5%) Conditioning Sprintwork 125m Row (Time) Full Drag Damper125m/100m/75m/50m Rest: (90s) Between sets

Blue Ridge CrossFit – CrossFit Instructional Final Week of Block 1 Warm-up Strength (27m) Back Squat (3×12@ 57.5%) Front Squat (3×[email protected]%) Overhead Squat (3×[email protected]%) Conditioning Sprintwork 100m | 75m | 50m Sprint (Time) 100m Sprint Score Reps Hillsprint (3x) 100m | 75m | 50m | 25m Rest: (90s) Between sets

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (3rds) A) (3m) ME 2A KB Farmer Walk 24/16kg (3m) AMRAP 20 WBS 15 MB Pushup 10 Pullup B) (3m) ME MB Run (3m) AMRAP 20 MB Headshot 15 Decline MB Pushup 10 T2B MB: 20/14# Rx+: Body Armor/Vest/RuK 20/14# * Both athletes moving on FW and MB Run (1 With wt) | 1 Athlete working on AMRAP *Score: Distance as 1 Rep every 25m

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×12/55%) Sumo Deadlift (3×10/65%) Romanian Deadlift (RDL) (3×8/75%) Conditioning Sprintwork 125m Row (Time) Full Drag Damper125m/100m/75m Rest: (90s) Between sets

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×12/55%) Close Grip Bench Press (3×10/65%) Reverse Grip Bench Press (3×8/75%) Conditioning Assault/ECHO Bike | Sprint work (2 Rounds for reps) ME 12,10,8 CAL Rest: (90s) between sets