WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×7/70% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) M1-10: (Buy-in) ME/2m Jump Rope ME/2m Flutter Kick (4ct) ME/2m 1/2 Plank ME/4m Run *Then: With remaining time: AMRAP 6 HSPU 12 PULLUP 16 Frwd Lunge L/R=2 20 Switchbacks L/R=2

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×7/70% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) M1-10: (Buy-in) ME/2m Jump Rope ME/2m Flutter Kick (4ct) ME/2m 1/2 Plank ME/4m Run *Then: With remaining time: AMRAP 6 HSPU 12 PULLUP 16 Frwd Lunge L/R=2 20 Switchbacks L/R=2

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×7/70% | 1xME/50%) (15m) *Compare to Wk1. Metcon Metcon (AMRAP – Rounds and Reps) M1-4: 24 Double-Under 8 H2S M4-8: 24 DU 8 G2S M8-12 24 DU 6 G2OH M12-16: ME ABmat Situp WT: 95/65%

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×7/70% | 1xME/50%) (15m) *Compare to Wk1. Metcon Metcon (AMRAP – Rounds and Reps) M1-4: 24 Double-Under 8 H2S M4-8: 24 DU 8 G2S M8-12 24 DU 6 G2OH M12-16: ME ABmat Situp WT: 95/65%

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×7/70% | 1xME/50%) (15m) *Compare to Wk1. Metcon Metcon (AMRAP – Rounds and Reps) M1-4: 24 Double-Under 8 H2S M4-8: 24 DU 8 G2S M8-12 24 DU 6 G2OH M12-16: ME ABmat Situp WT: 95/65%

Announcements *ATTENTION: Schedule: We are back to normal operating procedures and schedule: M-F: 0600,0830,1200,6pm Sat: 0800 (OG) 0900 CF Programming: New Cycle begins today, 07 October (1 week delay) We have made subtle modifications to adapt to the conditions and renamed the cycle “HELENE” Blue Ridge CrossFit – CrossFit Instructional “HELENE” Cycle | Block 1 | Week 1 In light of the hurricane we begin this block, a week delayed, with a amended program and schedule: Warm-up Strength Shoulder Press (3×8/65% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) With a (16m) Clock: 400m Run 50 SB Burpee (Buy-in) Then: (With remaining time:) AMRAP 5 SB Squat Clean 5 SB TSTR 5 SB Cluster 50′ broad Jump WT: 50/35# Rx+: Vest: 20/14#

Announcements *ATTENTION: Schedule: We are back to normal operating procedures and schedule: M-F: 0600,0830,1200,6pm Sat: 0800 (OG) 0900 CF Programming: New Cycle begins today, 07 October (1 week delay) We have made subtle modifications to adapt to the conditions and renamed the cycle “HELENE” Blue Ridge CrossFit – CrossFit Instructional “HELENE” Cycle | Block 1 | Week 1 In light of the hurricane we begin this block, a week delayed, with a amended program and schedule: Warm-up Strength Deadlift (3×8/65% | 1xME/50%) (14m) Metcon Metcon (Time) (4RFT) 50m SA Farmer Walk 15 AKS 12 T2B 09 KB Front Squat 06 Burpee Over Bell 25m Dash 25m Backpeddle CAP: (20m) WT: 24/16kg Rx+: 32/20kg

Announcements *UPDATE* THE 1200 WOD for Thursday, 03 October will be helping load and unload disaster relief supplies (not the programmed WOD) *Modified schedule Tuesday, 01 October through Saturday, 05 October T-F: 1200 Class Saturday: 0900 Class *Power is restored: Gym will be open 1100-1300 T-F for athletes needing to charge flashlights, phones, chargers, equipment etc, Hot showers and filtered water. Athletes in need can pick up supplies. We have food, water, wipes, TP etc. Anyone that would like to donate supplies can drop between 1100-1300 as well. Blue Ridge CrossFit – CrossFit Instructional *Modified schedule for the week due to Hurricane: 1200 Classes ONLY Through Friday 0900 Saturday Metcon *repeating thursdays WOD that we skipped Metcon (No Measure) (6m) Even: ME Bench Press Odd: ME Air Squats Rest: (3m) (6m) Even: ME Back Squat Odd: ME Pushup Rest: (3m) (6m) Even: ME Clean Odd: ME ABmat Situp Metcon At home WOD (No Equipment) Metcon (5 Rounds for reps) CIRCUIT: 30/30 | 5RDS Declined Pushups Bodybuilder Bench Stepups Burpees Rx+: Vest/RuK: 20/14# *If no bench or step sub with walking lunges