WOD

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open CF Open March Schedule: Week 2: Friday: 08 March: No scheduled classes Saturday, 09 March: 0800 Open Gym | 0900 CF Open (Run in heats) Week 3: Friday: 15 March: No scheduled classes Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats) Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 3 | Week 9 This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open Warm-up Strength (13m) Bench Press (3×7/MW) Workup to heavy set of 8 then strip final set Metcon Metcon (AMRAP – Rounds and Reps) (22m) 200m Run 11 WBS 22 MB Pushup 11 T2B 22′ MB OH LungeMB: 20/14# Rx+: Vest: 20/14#

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open CF Open March Schedule: Week 2: Friday: 08 March: No scheduled classes Saturday, 09 March: 0800 Open Gym | 0900 CF Open (Run in heats) Week 3: Friday: 15 March: No scheduled classes Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats) Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 3 | Week 9 This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open Warm-up Strength (13m) Bench Press (3×6/MW) Strip final set Metcon Metcon (AMRAP – Rounds and Reps) (24m) 200m Run 50m SA Farmer Walk 12 KB Goblet Squat 6 KB S2OH 6L/6R 12 AKSWt:34/16kg Rx+: Vest: 20/14#

Announcements CF Open March Schedule: Week 3: (FINAL WEEK!) Friday: 15 March: No scheduled classes Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats) Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 3 | Week 9 This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open Warm-up Strength (13m) Bench Press (3×6/MW) Strip final set Metcon Metcon (AMRAP – Rounds and Reps) (24m) 1 Lap 50m SA Farmer Walk 12 KB Goblet Squat 6 KB S2OH 6L/6R 12 AKSWt:24/16kg Rx+: Vest: 20/14#

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open CF Open March Schedule: Week 2: Friday: 08 March: No scheduled classes Saturday, 09 March: 0800 Open Gym | 0900 CF Open (Run in heats) Week 3: Friday: 15 March: No scheduled classes Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats) Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 3rd month, week 1! Bodyweight Circle #1 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! Active Rest Day (No Measure) Although rest days are important for mucle repair and recovery, the human body requires daily physical stimulation. Use this day for light cardio activities of choice. E.g. gentle hiking, biking, nice walk, yoga, swimming or playing any sport with your friends/famlily +Speed Up recovery +Reduce soreness +Reduce muscle stiffness build up +Maintaining your Workout Routine

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open CF Open March Schedule: Week 2: Friday: 08 March: No scheduled classes Saturday, 09 March: 0800 Open Gym | 0900 CF Open (Run in heats) Week 3: Friday: 15 March: No scheduled classes Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats) Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 3 | Week 9 This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open Warm-up Strength (14m) Deadlift (3×6/MW) Strip final set Metcon Metcon (Time) 18 SDHP 9 BMU 15 Snatch 12 C2B 12 C&J 15 Pullup 9 Thruster 18 T2BWT: 95/65# Rx+: 135/95# CAP: (10m) WT: 50% of Snatch 1RM

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open CF Open March Schedule: Week 2: Friday: 08 March: No scheduled classes Saturday, 09 March: 0800 Open Gym | 0900 CF Open (Run in heats) Week 3: Friday: 15 March: No scheduled classes Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats) Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 3rd month, week 1! Bodyweight Circle #1 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 indshield Wipers PushUp Burn Post Workout Stretching Routine #2 (No Measure) Dragon Pose The dragon... Read More

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open CF Open March Schedule: Week 2: Friday: 08 March: No scheduled classes Saturday, 09 March: 0800 Open Gym | 0900 CF Open (Run in heats) Week 3: Friday: 15 March: No scheduled classes Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats) Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 3 | Week 9 This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open Warm-up Strength (9m) Shoulder Press (3×6/workup to MW) Strip final set Metcon Metcon (AMRAP – Rounds and Reps) (20m) 10 rds of “CINDY” (Buy-in) Then: With remaining time: AMRAP 5 G2S 155/105# 10 HSPU 15 ABmat Situps 20 Forward Lunge L/R=2

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open CF Open March Schedule: Week 1: Friday, 01 March: No Scheduled Classes Saturday, 02 March: 0800 Open Gym | 0900 CF Open (Run in heats) Week 2: Friday: 08 March: No scheduled classes Saturday, 09 March: 0800 Open Gym | 0900 CF Open (Run in heats) Week 3: Friday: 15 March: No scheduled classes Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats) Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 3rd month, week 1! Bodyweight Circle #1 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! Active Rest Day (No Measure) Although rest days are important for mucle repair and recovery, the human body requires daily physical stimulation. Use this day for light cardio activities of choice. E.g. gentle hiking, biking, nice walk, yoga, swimming or playing any sport with your friends/famlily +Speed Up recovery +Reduce soreness +Reduce muscle stiffness build up +Maintaining your Workout Routine