Crossfit Lynchburg

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A Few Thoughts on How We Scale CrossFit WODs

April 3rd, 2017 by

The following conversation happens all the time…

Prospective Member- “I can’t do CrossFit, I need to be in shape before I can do that”

Me – “We can scale it to nearly any ability level.  Do you have any injuries or serious health conditions?”

PM- “No, I’m fine I’m just in bad shape”

Me- “Ok, so you’ll be fine, we just adjust the movement a little so it’s doable for you, I promise you’ll be ok”

PM then says “ok” but in their heart they don’t believe it.  They can’t imagine how the scaling of a CrossFit WOD is possible.

So here is how it works…

Workout of the Day (WOD)
5 Rounds for Time:
400m Run
15 Overhead Squats with 95lbs for men 65lbs for women

(This is a CrossFit benchmark WOD called NANCY)

Good athlete does this in 15 minutes or less, give or take.  They handle the load in the overhead squats with no problem, probably doing each set of 15 unbroken (without setting the weight down).

Here is what it looks like for the newbie….

3 Rounds:
200m Run
10 Overhead Squats to a box

The amount of weight we use for the prospective member in this workout will vary based on the ability level.  It could be an empty barbell, it could be a 5′ piece of PVC pipe that weighs nearly 1 pound.

They sit to a box, height varying based on dimensions of the prospective member.  Our coaches will know base on watching the prospective member do some body weight “air squats” (squats with no load/weight).

The box adds and element of security for the person to sit to.  Most people sit in chairs all day long, so sitting on a box with a 1 pound piece of PVC overhead is pretty doable for most.

We can adjust even more if need be.  It could be do just a “air squat” without anything overhead.  It could be they run a little more or a little less.  Others might use the rowing machine instead of running.

Regardless there is a way to scale the workout.

That prospective member just needs to have the courage to walk through the door and give it a try.

If you’ve always wanted to try CrossFit but have been hesitant to try because of your current level of conditioning, please call us or email us.  We will be more than happy to walk you through it.



10 Elements of Fitness

February 15th, 2017 by

Something I loved immediately about CrossFit when I discovered it way back, was that it defined fitness.

Greg Glassman defined it, explaining 10 generally accepted parameters of fitness.  So many other “fitness routines” leave aspects out, and lean heavily towards “cardio” or strength, or yoga (which we love) and its focus on mobility and flexibility.

But CrossFit focuses broadly on 10 aspects of fitness, and honestly its really hard to argue with them.

Check it out, and what you’re looking for is a “general strength and conditioning program” (this is what most people I talk to want) then CrossFit is probably for you…

10 Elements of Fitness

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.

3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility – The ability to maximize the range of motion at a given joint.

5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed – The ability to minimize the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility – The ability to minimize transition time from one movement pattern to another.

9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.

10. Accuracy – The ability to control movement in a given direction or at a given intensity.


Week in Advance – 02-08-16

February 8th, 2016 by
Open Prep Week 6
Front Squat + Thruster+ Jerk –
from Rack build to max in 15 minutes
16 min EMOM
Min 1: 8 Hang Power Cleans 135/85RX 175/105RX+
Min 2: 10 Box Jump w/ step down 24/20 RX/RX+
100 double under
25 power snatch 75/55 RX 115/75 RX+
45 Bent Over Rows 75/55 RX pull up RX+
100 double under
20 power snatch 95/65 RX 135/95 RX+
30 Pull Ups RX C2B RX+
100 double under
15 power snatch 115/75 RX 155/105 RX+
15 C2B RX bar muscle up RX+
In 15 minutes
Floor Press – build to max for day w/ 2 sec pause with triceps on floor
Conditioning -we have 4 rowers, divide class evenly
“Row to the Core”
3000m Row – partners switch every 500m, partner(s) plank while other is rowing.  When plank can not be maintained partner does burpees with remaining time until switch
OHS- build to 5 rep max
Death by “T2B”
*scale to seconds in hanging L-sit or hanging knee raise

Week in Advance – 2-01-16

February 1st, 2016 by

Open Prep Week 5
(Work below is subject to change without notice)


15 min: Snatch – start at 70% and add 5lb until you hit heavy single.  No more than 2x misses

10 min AMRAP
14 S2O 115/65 RX 135/85 RX+
21 Wt Sit ups w/ KB on chest 53/35

Rest 5 min

10 min AMRAP
15 S2O 95/65 RX 115/85 RX+
15 T2B


15 min to Max Complex
Hang Clean + Clean + Front Squat

7 min AMRAP
Turkish Get Ups

Rest 5 min

Time Trial – 1000m Row rest as needed 500m Row Time Trial


3 rds
20 sit ups
20 alt KB Snatch 53/35

40 DU
4 Squat Snatch 95/65 RX 115/85 RX+
4 Bar Facing Burpees

35 Wall Balls 20/14RX 30/20RX+
7 C&J’s 135/85RX 165/105 RX +


Floor Press 6×6 @ 84%
Superset w/
Wt Pull Ups 6×6 heavier than last week
Superset w/
Row 6x 250m ALL OUT

10 step ups
15 Push Ups
20 Bent Rows 95/65
25 Deadlifts 95/65


Squat w/ 2 sec pause – heavy single in 15 min

Front Squat – 1×20 @ 60% +5-10lbs from last week

For time:
10 Burpee Box Jumps
20 Pull Ups
30 ThrusterS 95/65
40 Lunges
30 Thrusters
20 Pull Up
10 Burpee Box Jumos

Sent from my iPhone


Body Weight WODs

January 27th, 2016 by

We’ve posted some “Hotel WODs” in the past around summer time when people are traveling more and still need to train.  Here’s another list of WODs you can do that require no equipment.  Keep in mind, you can repeat these and see if you can beat your previous score.  You don’t always have to have a fresh WOD that you’ve never done before day in and day out.  Repeating a workout is a great way to work either harder or smarter to improve.  It’s also a great way to track your progress.  You’ll notice there are A LOT of burpees in these WODs.  We love burpees because they are relatively safe, work almost  every muscle in the body and can be done by just about anyone.  ALSO – If you are new to CrossFit and doing some of the volume in the WODs below  seems like a daunting task, then scale it back some.  Try doing 75% of the work load or even half the work load.  Doing work with time or rep parameters so it is measurable is the idea, and if the way you scaled it makes it too easy, then you’ll know for next time to do a little more work to get a better workout in.  If you are going to scale it, set your numbers in advance and then do the WOD, don’t start and decide to scale it because it is suddenly harder than you thought.  Work hard and enjoy!!

For Time:
30 Burpees
Rests 4 Minutes
Repeat 3-4 Times

5 Rounds for Time:
30 Air Squats
15 Burpees

10 Min AMRAP (As Many Rounds As Possible)
10 Lunges
10 Burpees

5 Rounds for Time:
30 Sec Front Plank
30 Air Squats
15 Push Ups

For Time:
Run 800 Meters
50 Sit Ups
50 Push Ups
Run 800 Meters

10 Min EMOM (Every Min On the Min)
10 Burpees
**Do 10 Burpees, then Rest for remainder of the minute**

15 Min EMOM
8 Burpees
Rest for remainder of the minute

For Time:
Push Ups

For Time:
100 Burpees
(12 Min Time Cap)

12 Min AMRAP
20 Burpees
20 Sit Ups

Record Each Time:
600m Run
Rest 3 Min
400m Run
Rest 3 Min
200m Run
**Rest 5 Min and repeat all once**

For Time:
150 Air Squats
75 Burpees
(Split work into sets in any manner)

20 Min EMOM (Every Minute On the Minute)
Even: 20 Lunges
Odd: 10 Push Ups

9 Min Rotation:
40 Sec Front Plank Hold
Rest 20 Sec
40 Sec Left Plank Hold
Rest 20 Sec
40 Sec Right Plank Hold
Rest 20 Sec
**Repeat 3x**

For Time:
100 Lunges
**Every time a minute turns over do 5 burpees**




Week in Advance – 01-18-2016

January 17th, 2016 by

Open Prep Week 3


In 15 min
Build to 1 rep max Muscle Snatch
Build to a 2rm Touch n Go Power Snatch

5 Rounds:
7 Power Snatch 135/85 RX 155/105RX+
14 Strict HSPU RX/RX+
– scaled is 14 lateral bar burpees


4 sets:
3 Hang Cleans + 1 jerk @ 65% 70% 75% 80%

100 Wallballs RX 150 RX+
Max Rep C2B w/ time left RX MU RX+


4 Rounds:
14 C&J @ 115/75
14 C2B


AMRAP X 8 min
40 Double Unders
10 Thrusters @ 115/75


3 Rounds:
25 Wall Ball
15 OHS 95/65


Floor Press 6 X 6 @ 80%
Weighted Pull Ups 6 X 6
Row 200m

3 Rounds:
7 Deadlifts 225/145 RX 315/205 RX+
14 Push Ups
7 Toes to Bar


Squat w/ 4 sec pause – max for day

Front Squat 1×20 @ 60% +5-10lbs from last week if successful

For Time:
100 Sit ups
50 Box Jumps (step down each rep)
100 Sit ups


Inspiration for the Day – Kaitlyn Mallon

December 21st, 2015 by

By Kaitlyn Mallon

kaitlyn mallon

A year ago I walked into my first class at CrossFit Lynchburg. I was a patient of Dr. Don Reagan’s and was looking for somewhere to learn the Olympic lifts. He suggested CrossFit Lynchburg. I nervously made my one-on-one session appointment and a week later strapped on my Nanos and walked into the box as an athlete for the first time. I was immediately intimidated by all of the amazing athletes going through the WOD like it was nothing. I quietly sat in the corner until the class begun. I’ll never forget that workout. Dozens of kettle bell swings, sit ups and box jumps (step-ups for me at the time). I could barely move the next day, but I was determined to stick with this for a year. Each time I walked into the box got a little easier and a little less intimidating. With the encouragement from the coaches and fellow members, I bean going to open gym sessions to work on my Olympic lifting technique and even signed up for the CrossFit Open in January. I had no idea what to expect when starting this journey. I imagined I would get more physically fit, but I could have never imagined meeting some of my greatest, closest friends here. Sure, the beginning was difficult but I wouldn’t trade this journey for the world. It’s incredible the support we are given at CFL. The coaches truly believe in you and in turn help you to believe in yourself. I even signed up for my first SuperFit competition happening in February. If you’re new to CrossFit, this is to encourage you to keep coming. Don’t give up and more importantly don’t just come to put in the work. Make it a priority to make friends and encourage each other to keep pushing harder. Set goals for yourself! Make sure they’re attainable and write them down. You’ll be amazed at all you can do in one year. Stick with it. I promise you it will be worth it in the long run.

Thoughts from one of Kaitlyn’s coaches…

I remember Kaitlyn very well in her early days coming to CFL.  From what she wrote above, she was nervous and intimidated, but it didn’t show.  She was a good listener, and was very coachable and this is a huge part of making progress.  Another factor in Kaitlyn’s progress has been her consistency.  She hasn’t given up.  She has a drive that keeps her coming to class almost every day, and even open gym sessions to work on weaknesses.  Its been a real pleasure coaching her and getting to know her.  Wish we had more like her.  I know with continued hard work and consistency we’ll be doing another blog post on her in another year.  Can’t wait to see where she is then.

Jerrod Ruhl
Owner, CrossFit Lynchburg


CrossFit Lynchburg – Week in Advance – 10/19/2015

October 18th, 2015 by
Every 2 min for 16 min start @ 65% and build  heavier than last week
Halting Snatch Grip Deadlift + Snatch below knee + Snatch
Every 2 min for 6 min
Push Press x 8 reps heavy as possible
CF Games Open 15.1
9 min AMRAP
15 T2B
10 Deadlifts 115/75
5 Snatches 115/75


Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps

Build to heavy triple, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 3 reps

Build to heavy triple, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 3 reps (100% + of 1RM)


3 Rounds:

20 Burpee Box Jumps

30 Wall Ball

40 KB Swings



Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 93% x 1 rep
*Set 9 – 97+% x 1 rep
*Set 10 – 101+% x 1 rep

8 min AMRAP
Hill Sprints – in the 8 min time cap you must exceed 11 Sprints
* 15 Burpee Penalty per rep under 11 not completed

Every two minutes, for 12 minutes (6 sets)
Power Jerk + 2 Split Jerks – Build to max complex

Every 3 minutes, for 15 minutes (5 sets)
Bench Press x 5 reps @ 90% of last week’s 5-RM


4 Rounds – work in groups of 2 or More on shares Racks

Max Rep Floor Press – BW/Men, 75% BW/Women

Immediately to

Max Rep Pull Ups



EMOMx 12

Banded Deadlift x 1 rep @ 65% of 4RM

Every 2 minutes, for 6 minutes (3 sets):
*Set 1 – 6 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 80%


10 min to Heavy Single
Back Squat x 1 rep


400m Weighted Walking Lunges (sandbag, wall ball, kb’s, ect)


CrossFit Lynchburg – Week in Advance 10/5/2015

October 4th, 2015 by



Pull Ups
Light Snatch
Hand Stand Push Ups


Front Squat

Squat Clean & Jerk
Box Jumps


Floor Press
Pull Ups



Clean & Jerk

Hang Cleans


Back Squat

ThrustersDouble Unders



Extra Oly Work For The Day

September 28th, 2015 by

10 Min Warm Up (shouldn’t take longer than this)
50 Cal Row
Green Band Routine
Couch/Wall Stretch
Russian Baby Maker

20 Min
Snatch Complex
1 Hi Hang Snatch + 1 Mid Hang Snatch + Snatch
Work as heavy as possible in the 20 min.  Do a set every 2 min.

15 Min
Split Jerks
3 x 5 Empty Barbell
1 x 5 add weight
3 x 3 add weight each set
3 x 1 add weight to a heavy single

7 Attempts to a heavy tall clean
7 Attempts to a heavy clean


What is CrossFit?

CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids or jump over a puddle. CrossFit prepares you for all that and then some, by performing those exact movements in our workouts. We use exercises from Olympic weightlifting, gymnastics, and track and field, and the programs are always varied, so your body is always adapting, getting stronger, faster, and better conditioned.

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