WOD

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 – CrossFit Benchmark WOD CrossFit Open 24.1 CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell F: 35lb dumbbell M: 50lb dumbbell Time cap: 15 minutesTo learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell F: 20lb... 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 4! 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 Bar Power (AMRAP – Reps) 5 Exercises MAX REPS 4 Sets each +Skin the cat (4 sets, 2min rest) +Archer PushUps (4 sets, 2min rest) +Head Bangers (4 sets, 2min rest) +Archer PullUps (4 sets, 2min rest) +Pseudo Planche PushUps (4 sets, 2min rest) Post Workout Stretching Routine #2 (No Measure) Dragon Pose The dragon pose helps open the hip and groin area, and targets the hip flexors and quads. Reps: 1-2 mins Sets: 1 (each side) From a tabletop... 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 4! 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 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 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) Metcon Deadlift (3×8/MW) Workup to heavy set of 8 then strip final set Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds HSPU WallBall Shots 20/14# MB Scissor Kick L/R=1 KB SDHP 24/16kg

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 4! 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 pose helps open the hip and groin area, and targets the hip flexors and quads. Reps: 1-2 mins Sets: 1 (each side) From a... 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 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) Shoulder Press (3×8/workup to heavy set) Strip final set Metcon Metcon (AMRAP – Reps) (15m) ME ABmat situp *E2MOM 5 Squat Clean 5 ThrusterWT: 95/65#

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 4! 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 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 +30 Squats with Calf raise Post Workout Stretching Routine #2 (No Measure) Dragon Pose The dragon pose helps open the hip and groin area, and targets the hip flexors and quads. Reps: 1-2 mins Sets: 1 (each side) From... 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 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) Back Squat (3×8/Workup to MW) Strip final set at ME Metcon Mecon (Time) 100 Double-Under 30 Toes-To-Bar 90 DUB 25 T2B 80 DUB 20 T2B 70 DUB 15 T2B 60 DUB 10 T2B 50 DUB 05 T2B CAP: (16m)