Announcements DECEMBER Events: Honor WOD: “Ryan Hendrix” Saturday, 9th, 0900 Honoring the service and life of Deputy Ryan Hendrix Farwell WOD: Britian and Caroline: Saturday, 16th, 0900 *Followed by Party at Britians home; 1500 (Details in Evite) MOA WOD: “Hammerin Hank” Saturday, 30th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Warm-up Strength (14m) Split Squat (3×6/75% | 6L/6R) Split Squat (1xME/50% ) 30sL/30sR Core Metcon (AMRAP – Reps) CIRCUIT: 60/10/60/10 A: M1-6: AMRAP: (60s) 5 RKS 5 Front Squat AMRAP (60s) ½ Plank B: M6-12: AMRAP: (60S) 5 AKS 5 Deadlift AMRAP: (60s) Reverse table Top *WT: 24/16kg *Rx+ : With Vest 20/14# *Rest: (10s) Between stations/ (1m) between Circuits *Score: Reps (Seconds counts as “reps” on plank)Read more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (3 Rounds for reps) Circuit: 2m/1m | 3rds Sled Push 165/125# 2A Farmer Walk 24/16kg Stone G2S 75/50# Pushup + Shoulder Tap L/R*Sled is pushed WALKING (No running) *Farmer Walk is 2A suitcase Carry (No running) *2min work 1min rest *1 Athlete working 1 Athlete resting *Score meters of sled and walk as reps Rx+: Body Armor/Vest/RuK 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength (12m) Close Grip Bench Press (3×6/75%) Close Grip Bench Press (1xME/50%) Unbroken (Compare to week 9) Weightlifting COMPLEX: (5×1/Climbing) (E75s) High Hang Squat Snatch + Mid Hang Squat Snatch + Low Hang Squat Snatch Metcon (Weight) HHSS + MHSS + LHSSRecord heaviest complex Metcon Metcon (AMRAP – Reps) (5m) ME AKS 32/20kg *EMOM: 5 Burpee Over Bell *Rx+: Vest 20/14# *Score: KBS ONLYRead more

Blue Ridge Fitness – CrossTraining 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# MetconRead more

Blue Ridge Fitness – CrossTraining Instructional Final Block of “FOXTROT Cycle” STRENGTH: Auxiliary Power lifts. WEIGHTLIFTING: Progressive Olympic lifting CONDITIONING: Constantly Varied Warm-up Strength (12m) Reverse Grip Bent Over Row (3×6/75%) Reverse Grip Bent Over Row (1xME/50%) Unbroken set (Compare to week 9) Weightlifting COMPLEX: 1 Push Press + 1 Push Jerk + 1 Split Jerk Metcon (Weight) 1 PP + 1PJ+1SJ (5×1/Climbing) (E75s) Metcon Metcon (AMRAP – Reps) (6m) ME Renegade Snatch 55/35# *EMOM: 6 Deck Squat *Score: the RS reps ONLYRead more