Crossfit Lynchburg

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Category — WODs

Thursday, May 25, 2017

May 24th, 2017 by

CrossFit Lynchburg – CrossFit

Deadlift (See Below-)

90% Training Max

40%x10, 50%x10, 60%x10, 70%x3, 80%x3, 90%x3+

*Add 10lbs to each weight

ROMWOD

*Optional 10-15 min Recovery Assault Bike Ride or Row

Metcon (Time)

BASICS CLASS-

Intro to the kettle bell snatch

Then

5 rounds:

10 kb snatch left

10 kb snatch right

10 goblet lunges

10 push ups

*15 min time cap

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Wednesday, May 24, 2017

May 23rd, 2017 by

CrossFit Lynchburg – CrossFit

Bench Press (See Below-)

90% Training Max

40%x10, 50%x10, 60%x10, 70%x3, 80%x3, 90%x3+, 80%x3, 70%x3

*add 5lbs to each weight

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

2 Wall Walks/10m HS Walk RX+

20 KB Suitcase Deadlifts- 10 per side

15 Sec Side Star Plank

40m KB OH Carry – 20m per Arm

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Tuesday, May 23, 2017

May 22nd, 2017 by

CrossFit Lynchburg – CrossFit

Clean Complex: (Power Clean + Squat Clean + Jerk – 15 min to max )

Metcon (Time)

20 min Cap

5 Rounds:

4 Hang Below Knee Power Cleans 115/75 RX 165/125 RX+

8 Burpees

12 T2B

18/15 Cal Assault Bike or 22/18 Cal Row

Front Squat

Front Squat (BASICS CLASS- Front Squat 5,5,5,3,3,3)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CINDY for basics class only. Scale time as needed.

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Monday, May 22, 2017

May 21st, 2017 by

CrossFit Lynchburg – CrossFit

Front Squat (See Below:)

Front Squat – 90% Training Max

40%x10, 50%x10, 60%x10, 70%x3, 80%x3, 90%x3+

*add 10lbs to each weight

Metcon (Time)

7 Rounds – 24 min Cap

300m Row/400m Run

20 Bar Facing Burpees

15 Thrusters 75/55 RX 95/65 RX+

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Saturday, May 20, 2017

May 19th, 2017 by

CrossFit Lynchburg – CrossFit

10am – Open Gym
11am – Partner WOD
2-4pm – Open Gym

Metcon (AMRAP – Rounds and Reps)

“Sausage, Egg & Cheese”

25 min AMRAP

3 Hang Cleans 115/75 RX 155/105 RX+

3 Push Press

3 Push Jerks

200m Sandbag Run 55/35

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Friday, May 19, 2017

May 18th, 2017 by

CrossFit Lynchburg – CrossFit

Back Squat (See Below:)

35%x10 45%x 10 55%x10 65%x 5 75% x 5 85%x 5 75% x 5 65% x 5

*Add 10lbs to each weight

Metcon (Time)

3 Rounds:

50 DU

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

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Thursday, May 18, 2017

May 17th, 2017 by

CrossFit Lynchburg – CrossFit

Deadlift (See Below:)

35%x10 45%x 10 55%x10 65%x 5 75% x 5 85%x 5

*Add 10lbs to each weight

ROMWOD

*Optional 10-15 min Recovery Assault Bike Ride or Row

Metcon (Time)

BASICS CLASS-

Review of the Push Press

Then

21-15-9

Push Press

Sit ups

Lateral Burpees

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Wednesday, May 17, 2017

May 16th, 2017 by

CrossFit Lynchburg – CrossFit

Bench Press (See Below:)

35%x10 45%x 10 55%x10 65%x 5 75% x 5 85%x 5 75% x 5 65% x 5

*Add 10lbs to each weight

Metcon (Time)

21-15-9

Strict Press 75/55 RX 95/65 RX+

Toes to Bar

Lateral Burpee

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Tuesday, May 16, 2017

May 15th, 2017 by

CrossFit Lynchburg – CrossFit

Snatch (15 min to a heavy single)

Metcon (Time)

20 min Cap

4 Rounds:

12 Cal Ass. Bike/16 Calorie Row

20 OHS 115/75 RX 135/95 RX+

Metcon (Time)

BASICS CLASS-

Intro to the power snatch

Then

20 min Cap

4 rounds:

12 Cal Ass. Bike/16 Calorie Row

15 OHS

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Monday, May 15, 2017

May 14th, 2017 by

CrossFit Lynchburg – CrossFit

Front Squat (See Below)

35%x10 45%x 10 55%x10 65%x 5 75% x 5 85%x 5 75% x 5 65% x 5

*Add 10lbs to each weight

Metcon (Time)

20 min Cap

1200m Run

Then

12 rds

4 HR Push Up RX/Strict HSPU RX+

8 Pull Ups RX/C2B RX+

12 Squats RX/RX+
**run is up bedford, left on rivermont, run to norfolk ave and turn around back to box**

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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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