WOD

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – CrossFit Warm-up Metcon (4 Rounds for reps) (1m) of “ISABEL” Rest: (1m) (2m) of “GRACE” Rest: (2m) (3m) of ‘FRAN” Rest: (3m) (10m) of “CINDY”

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 in WarmUp Phase Week 3! Let´s go! 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: 1 Minute of easy running on the spot Arm Circling 30sec each direction Hip Circling 15 sec each direction 5 Air squads 30 sec Jumping jacks 5 each (LH/RH) Lunges with nice stretch 5 solid burpees Warm Up Circle 1.2 (5 Rounds for time) Circuit 5 rounds 2 Minutes break between rounds +15 Inclined PushUps +30s PushUp Plank +30 Bridges +15 Heel Raises Right +15 Heel Raises Left +30s Superman Hold Level: HETo make the start for all of us easier we will have following Levels: Normal Effort, NE High Effort, HE MAX Effort, ME Our circles don´t depend on max reps- make all exercises correct and focused with related effort. Plank max. time (Time) Plank as long as possible and share your result! Post... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) With a (30m) Running Clock: M0-7: 7 MB Squat-Thrust 7 Box Jump 30/24″ 7 Strict Pullup M7-10: MB Bearhug ABmat Situp M10-17: 7 MB Clean 7 Box Jump 24/20″ 7 C2B Pullup M17-20: MB OH ABmat Situp M20-27: 7 MB G2OH 7 MB Step-up 24/20″ 7 Pullup M27-30: ABmat Situp Rx+: Vest: 20/14# MB: 20/14# *Score in REPS. (MATH:)

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 will start our new project with the so called “ Warmup Phase”! Actually we start WEEK 2! 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: 1 Minute of easy running on the spot Arm Circling 30sec each direction Hip Circling 15 sec each direction 5 Air squads 30 sec Jumping jacks 5 each (LH/RH) Lunges with nice stretch 5 solid burpees Sunday Workout Backyardwarriors (3 Rounds for reps) Circuit 12 exercises, 60s each, 3 rounds 60s/10s 3 rounds 2 Minutes break between rounds +PullUp with Windshield Viper on bar +Horizontal Pull +Dips +Bulgarian Split Squat + SB +Hammer swings +Bench press +Single Push Ups with Medicine Ball +Lat Row +Deadlift +Front Row +KB swings, single +Wall Balls Level: NETo make the start for all of us easier we will have following Levels: Normal Effort, NE High Effort, HE MAX Effort, ME Our... Read More

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 will start our new project with the so called “ Warmup Phase”! Actually we start WEEK 2! 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: 1 Minute of easy running on the spot Arm Circling 30sec each direction Hip Circling 15 sec each direction 5 Air squads 30 sec Jumping jacks 5 each (LH/RH) Lunges with nice stretch 5 solid burpees Warm Up Circle 5.1 (3 Rounds for reps) Circuit 60s/10s 3 rounds 2 Minutes break between rounds +Jump rope +Superman +Hip Extensions +Dips (desk, couch, chair) +PullUps +Good mornings (+any additional weight) Level: NETo make the start for all of us easier we will have following Levels: Normal Effort, NE High Effort, HE MAX Effort, ME Our circles don´t depend on max reps- make all exercises correct and focused with related effort. Squats- Cool Down (Time) 100 reps for time! Let´s... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – CrossFit Instructional GOLF cycle: Block one will segregate strength from METCONS. Warm-up Strength Progressive overload: Compare to week 2. *Goal is to increase wt. subtly each week on each rep scheme Bench Press (4,6,8,10/MW) (12m) Gymnastics MB Pushup (1xME/3m) Strength Compare to week 2 Back Squat (4,6,8,10/MW) (14m) Gymnastics MB Front Squat (AMRAP – Reps) 1xME/3m

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open 14th annual CF Open begins Feb. 29 Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (3 Rounds for reps) A: (5m) SB Bear hug Carry / ½ Plank Rest: (3m) B: (6m) SB G2S / Hollow Hang Rest: (3m) C: (7m) SB Burpee 2 DL | Roman Chair SB: 50# 1 Athlete moving / 1 Athlete holding static. Both athletes working. Athlete “B” must be in hold for Athlete “A” to score points

Blue Ridge CrossFit – CrossFit Warm-up