WOD

Announcements DECEMBER Events: Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com Farwell WOD: Britian and Caroline: Saturday, December 16th, 0900 *Followed by Party at Britians home; 1500 (Details in Evite) MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 26-30th “GOLF” Cycle begins January 01 Strength (12m) Warm-up Reverse Grip Bent Over Row (3×8/65%) Reverse Grip Bent Over Row (1xME/50%) Unbroken set (Compare to week 11) Weightlifting COMPLEX: 1 Push Jerk + 1 Split Jerk Metcon (Weight) 1 PJ + 1 SJ (5×1/Climbing) (E75s) Metcon Metcon (AMRAP – Reps) (7m) Complex: 1 RKS + 1 Clean + 1 Snatch + 1 Front Squat *EMOM: 7 Bell Facing Burpee *WT: 24/16kg *Rx+: 32/20kg *Score: ALL KB REPS

Announcements DECEMBER Events: Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 26-30th “GOLF” Cycle begins January 01 Strength (12m) Warm-up Reverse Grip Bent Over Row (3×8/65%) Reverse Grip Bent Over Row (1xME/50%) Unbroken set (Compare to week 11) Weightlifting COMPLEX: 1 Push Jerk + 1 Split Jerk Metcon (Weight) 1 PJ + 1 SJ (5×1/Climbing) (E75s) Metcon Metcon (AMRAP – Reps) (7m) Complex: 1 RKS + 1 Clean + 1 Snatch + 1 Front Squat *EMOM: 7 Bell Facing Burpee *WT: 24/16kg *Rx+: 32/20kg *Score: ALL KB REPS

Announcements DECEMBER Events: Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com Farwell WOD: Britian and Caroline: Saturday, December 16th, 0900 *Followed by Party at Britians home; 1500 (Details in Evite) MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 26-30th “GOLF” Cycle begins January 01 Warm-up Strength (14m) Overhead Squat (3×8/65%) Overhead Squat (1xME/50%) (Compare to week 11) Metcon Metcon (5 Rounds for reps) CIRCUIT: (5rds) 60s/ME Wallwalkers 60s Box Jump 24/20″ 60s DB Clean 55/35# 60s ABmat Situp

Announcements DECEMBER Events: Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com Farwell WOD: Britian and Caroline: Saturday, December 16th, 0900 *Followed by Party at Britians home; 1500 (Details in Evite) MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Warm-up Strength (12m) Close Grip Bench Press (3×7/70%) Close Grip Bench Press (1xME/50%) Unbroken (Compare to week 10) Weightlifting COMPLEX: (5×1/Climbing) (E75s) High Hang Squat Snatch + Mid Hang Squat Snatch + Low Hang Squat Snatch Metcon (Weight) MHSS + SS + OHSRecord heaviest complex Metcon Metcon (AMRAP – Reps) (6m) COMPLEX: ME 1RKS + 1AKS + 1FS 24/16kg *EMOM: 5 Burpee Pullup 6″Rx+: 32/20kg

Announcements DECEMBER Events: Honor WOD: “Ryan Hendrix” Saturday, December 9th, 0900 Honoring the service and life of Deputy Ryan Hendrix Farwell WOD: Britian and Caroline: Saturday, December 16th, 0900 *Followed by Party at Britians home; 1500 (Details in Evite) MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Warm-up Strength (14m) Overhead Squat (3×7/70%) Overhead Squat (1xME/50%) (Compare to week 10) Metcon Metcon (Time) 42-30-18 WallBall Shot 20/14# MB OH Situp 20/14#CAP: (14m)

Blue Ridge CrossFit – CrossFit Warm-up Strength (14m) Romanian Deadlift (RDL) (3×6/75%) Romanian Deadlift (RDL) (1xME/50%) (Unbroken) Compare to week 9 Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds SA KBS SA KB Front Squat SL KB RDL SA KB S2OHWT: 24/16kg Rx+: Vest: 20/14# Metcon

Blue Ridge CrossFit – CrossFit Instructional Warm-up Strength (12m) Close Grip Bench Press (3×5/80%) Close Grip Bench Press (1xME/50%) Unbroken Weightlifting COMPLEX: (5×1/Climbing) (E75s) High Hang Power Snatch + Mid Hang Power Snatch + Low Hang Power Snatch Metcon (Weight) HHPS + MHPS + LHPSRecord heaviest complex Metcon Metcon (AMRAP – Reps) (5m) ME AKS 32/20kg *EMOM: 5 Burpee Over Bell *Rx+: Vest 20/14# *Score: KBS ONLY

Blue Ridge CrossFit – CrossFit Instructional Final Block of “FOXTROT Cycle” STRENGTH: Auxiliary Power lifts. WEIGHTLIFTING: Progressive Olympic lifting CONDITIONING: Constantly Varied Warm-up Strength (14m) Romanian Deadlift (RDL) (3×5/80%) Romanian Deadlift (RDL) (1xME/50%) (Unbroken) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 CAL Row HSW CAL Bike MB Stepup 20/14# | 24/20″ | L/R=2