WOD

Announcements *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 In Gym WOD 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 (AMRAP – Rounds and Reps) (20m) 15 Seated Dips 10 Jumping Squats 15 Pike Pushups 10 Jumping junges *EOMOM: (30) Jumping Jacks Rx+: Vest/RuK: 20/14#

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Benchmark WOD MOA WOD in acknowledgement of The Summer Quarter “MOA” Jessica Squire Stripped, Jacked and Racked (AMRAP – Rounds and Reps) (24m) 6 S2OH 12 Clean 18 Deadlift 24 Jump Rope 100m Run *WT: 135/95# *Jump Rope: Athletes can choose between (24) Double-Under or (48) Single-Under (Both Rx )

Blue Ridge CrossFit – CrossFit Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Athlete Choice Benchmark WOD *Athlete can choose 1 of the “Girls Benchmark WOD” Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# *CAP: (10m) *All Athletes judged (2 Heats)

Blue Ridge CrossFit – CrossFit Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Athlete Choice Benchmark WOD *Athlete can choose 1 of the “Girls Benchmark WOD” or “Stamina” (Not both) Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Benchmark/Stamina 2k Row (Time) Max Effort 2k Row 1-Mile Run (Time) Max Effort 1-Mile Run *CAP: (10m) *All Athletes judged (2 Heats)

Blue Ridge CrossFit – CrossFit Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Group Warmup Benchmark/Strength Bench Press (Establish 1RM) * All 1RM attempts will be judged or video submission Benchmark WOD Isabel (Time) For Time: 30 Snatches, 135# / 95# *ALL Athletes will be judged (2 Heats)

Blue Ridge CrossFit – CrossFit Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Group Warmup Benchmark/Strength Bench Press (Establish 1RM) * All 1RM attempts will be judged or video submission Benchmark WOD Isabel (Time) For Time: 30 Snatches, 135# / 95# *ALL Athletes will be judged (2 Heats)

Blue Ridge CrossFit – CrossFit Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Athlete Choice Benchmark/Strength (24m) Back Squat (Establish 1RM) Front Squat * All 1RM attempts will be judged or video submission Benchmark Gymnastics Strict Handstand Pushup (1xME) Handstand Push-ups (1xME) *Kipping Handstand Hold (Wall) (Time) Wall Supported1xME *All athletes judged. (2 Heats)

Blue Ridge CrossFit – CrossFit Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Athlete Choice Benchmark/Strength Bent Over Row (Establish 1RM) * All 1RM attempts will be judged or video submission Benchmark WOD Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# *CAP: (6m)