WOD

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 2 Strength Components will be periodized of %’s Week 1: 3×12/50% Week 2: 4×8/70% Week 3: 5×6/80% Week 4: 3×5/85% *IMPORTANT : Athletes DO NOT max out or exceed prescribed %’s. Warm-up Strength Bench Press (5×6/80%) (15m) Metcon Metcon (AMRAP – Reps) CIRCUIT: 3m/2m | 4rds Rd1: 100m Run (Buy-in) Then: ME SA KB Farmer Carry: Rd2: 125m Run (Buy-in) Then: ME SA KB Farmer Walk Rd3: 150m Run (Buy-in) Then: ME Burpee Over Bell Rd4: 175m Run (Buy-in) Then: ME 2A KB Squat Clean WT: 32/20kg Rx+: Vest: 20/14#

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 2 Strength Components will be periodized of %’s Week 1: 3×12/50% Week 2: 4×8/70% Week 3: 5×6/80% Week 4: 3×5/85% *IMPORTANT : Athletes DO NOT max out or exceed prescribed %’s. Warm-up Strength Back Squat (5×6/80%) (16m) Metcon Teams of 2 | Partner WOD (4 Rounds for reps) (4rds) ME/60s MB Toss Situps ME/60s Wheel Barrel Pushups ME/60s MB Toss Squats ME/60s Leg Throws ME/60s WallBall shots MB: 20/14# *Both Athletes working

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 2nd month, week 2! This week you will see a little progress in our exercises and also we will try an old Plan i did some years ago! You will love it! And yes, don´t be sad- this week we will do some active rest days! All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 30s of easy running on the spot Arm Circling 15sec each direction Hip Circling 15 sec each direction 10 Air squads 10 Inch Worm & PushUps 30s Jumping jacks 5 each (LH/RH) Lunges with nice stretch 30s Mountain Climbers Workout Leg Killer (4 Rounds for time) 4 Rounds 5 Exercises each 1-3min rest between rounds +30 Duck Walks (2 Steps fwd, 2 steps back) +30 Squat Jumps (high as possible) +30 Reverse Lunges (15 each leg) +30 Alternating Split Squat Jumps... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 2nd month, week 2! This week you will see a little progress in our exercises and also we will try an old Plan i did some years ago! You will love it! And yes, don´t be sad- this week we will do some active rest days! All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 30s of easy running on the spot Arm Circling 15sec each direction Hip Circling 15 sec each direction 10 Air squads 10 Inch Worm & PushUps 30s Jumping jacks 5 each (LH/RH) Lunges with nice stretch 30s Mountain Climbers Workout Grind 5 cylces with 2 exercises each! Max Reps in 30s 4 Sets NO REST between exercises! Between Sets 1-2min rest! + High PullUps Straight Bar Dips + L-Sit PullUps Diamond PushUps + Leg Raises Pike PushUps + Squats Lunges +W... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (3 Rounds for reps) (6m) AMRAP Even: ME Deadlift 225/155# Odd: ME Bar Facing Burpee *Rest: (4m) (6m) AMRAP Even: ME G2S 155/105# Odd: ME MB Pushup *Rest: (4m) (6m) AMRAP Even: ME S2OH 115/75# Odd: ME Pullup*1 Athlete working

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 2nd month of our new project! All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! And don´t panic- we will increase the level on a regular basis! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 30s of easy running on the spot Arm Circling 15sec each direction Hip Circling 15 sec each direction 10 Air squads 10 Inch Worm & PushUps 30s Jumping jacks 5 each (LH/RH) Lunges with nice stretch 30s Mountain Climbers Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Post Workout Stretching routine #1 (Checkmark) 1. Standing Forward Fold: Stand with your feet hip-width apart. Bend forward from your hips and let your upper body hang down towards the floor. Hold for 30 seconds.... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Fresh cooked meal delivery: Asheville Pro Kitchen 40% off first 4 weeks Code: BLUERIDGE40 https://ashevilleprokitchen.com Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 2 Strength Components will be periodized of %’s Week 1: 3×12/50% Week 2: 4×8/70% Week 3: 5×6/80% Week 4: 3×5/85% *IMPORTANT : Athletes DO NOT max out or exceed prescribed %’s. Warm-up Strength Romanian Deadlift (RDL) (4×8/70%) Metcon Kettlebell Work (Weight) Circuit: 30/15 | 2rds SA RKS SA Hang Clean SA Front Rack Reverse Lunge SA Front Squat *Then: FLOW: Circuit: 60/60 | 4rds | L/R/L/R WT: Athlete choice Score: Flow ONLY

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 2nd month of our new project! All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! And don´t panic- we will increase the level on a regular basis! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Warm-up 5 min warm up program: 30s of easy running on the spot Arm Circling 15sec each direction Hip Circling 15 sec each direction 10 Air squads 10 Inch Worm & PushUps 30s Jumping jacks 5 each (LH/RH) Lunges with nice stretch 30s Mountain Climbers 20min AMRAP (AMRAP – Rounds) +100m Sprint +40 Air Squats +30 Abmats +20 PushUps +10 PullUps Max Plank Max Plank for Time Post Workout Stretching routine #1 (Checkmark) 1. Standing Forward Fold: Stand with your feet hip-width apart. Bend forward from your hips and let your upper body hang down towards the floor. Hold for 30 seconds. 2. Standing Quad Stretch: Stand tall and grab your right ankle with your right hand. Pull your heel towards your glutes to stretch your quadriceps. Hold for 15... Read More