(434) 922-0189

Forging Elite Fitness in Lynchburg, Virginia

Blog /

WODs

Tuesday, February 28, 2017

CrossFit Lynchburg – CrossFit

Bench Press (4 x 12 at 60%)

Metcon (AMRAP – Reps)

20 min EMOM

Min 1- 15 Wall Ball

Min 2- 15 Toes to Bar

*scale to knee raises

Sumo Deadlift (BASICS CLASS- 3 x 15, )

**3 working sets**

Metcon (AMRAP – Reps)

BASICS CLASS-

Skill work- wall ball

20 min EMOM

Min 1 – 30 sec max rep wall ball

Min 2 – 30 sec max rep sit ups

Monday, February 27, 2017


CrossFit Lynchburg – CrossFit

Warm-up

10 min Cap

1 Lap DB Walking Lunges around Bikes and Rowers

Then

3rds

2 Wall Walks

5 Strict T2B or hanging knee raises

Metcon (AMRAP – Reps)

10 min AMRAP

8 Bar Facing Burpees

Front Squat (4 x 12 at 60% – do a set every 2 min)

Metcon (Time)

10 rds – 15 min Cap

10 Cal Assault Bike/12 Cal Row

12 HR Push Ups RX HSPU RX+

Friday, February 24, 2017


CrossFit Lynchburg – CrossFit

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Thursday, February 23, 2017

CrossFit Lynchburg – CrossFit

Metcon (Calories)

8 min

30 sec on 30 sec off Max Assault Bike Cal
Rest 5 min

Metcon (Time)

30 Power Snatch 115/65 RX 135/95 RX+

300 DU – 450 if doing singles

30 Power Clean and Jerk 165/105 RX 185/125 RX+
Rest 5 min

Metcon (Calories)

8 min

30 sec on 30 sec off Max Assault Bike Cal

Rest 5 min

Push Press (BASICS CLASS- 4 x 5, then 1 x max reps)

Metcon (Time)

BASICS CLASS-

For Time

Cash In: 30 cal bike/row

21-18-15-9

Burpees

Air squats

20 min cap

Wednesday, February 22, 2017


CrossFit Lynchburg – CrossFit

Warm-up

2 Rounds:

10 Medicine ball cleans

10 One arm thruster with kettlebell (each arm)

10 Elbows high and outside (PVC or Bar)

10 Headstand to push-up

10 Down and up (PVC or bar)

Power Snatch (10×3 @ 75% – one set every 90 seconds )

Metcon (AMRAP – Reps)

15 min AMRAP

1000m Row or 1 Mile Assault Bike

100 Wall Balls 20/14 RX 30/20 RX+

Max Rep T2B with time remaining

*score is T2B reps