Crossfit Lynchburg

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Category — WODs

Tuesday, August 22, 2017

August 21st, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

4 x 400m run

*45 seconds rest between rounds, score is total time including rest*
BASICS CLASS REST 90 SECONDS BETWEEN ROUNDS

Squat Clean (20 min to a heavy double)

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

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Monday, August 21, 2017

August 20th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

0:00-15:00

100 Wall Ball RX 200 Wall Ball RX+ 20/14

*every time you break 7 Power Clean and Jerk 95/65 RX 135/95 RX+

Metcon (No Measure)

20:00-35:00

4 Rounds:

12 Light KB Front Rack Step Downs (6/leg)

15 DB Bench

5 Floor Assisted Legless Rope Climbs

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Saturday, August 19, 2017

August 18th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

Done w a partner-

50 Burpee Box Jump Over 24/20″

50 Overhead Squats 95/ 65 RX 135/ 195 RX+

800m run

40 Burpee Box Jump Overs

40 Overhead Squats

600m run

30 Burpee Box Jump overs

30 Overhead Squats

400m run

20 Burpee Box Jump Overs

20 Overhead Squats

200m run

10 Burpee Box Jump Overs

10 Overhead Squats

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Friday, August 18, 2017

August 17th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (No Measure)

0:00 – 10:00

Split Jerk Drills

Metcon (AMRAP – Rounds and Reps)

12:00 – 20:00

8 Min AMRAP

16 Sit Ups

8 Wall Ball 20/14

4 Strict Pull Ups
*Scale to negatives or if using a single band pull ups must be strict*

Split Jerk (Work to a Heavy Single)

20:00 – 35:00

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Thursday, August 17, 2017

August 16th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Calories)

Every 2 min for 20 min

Assault Bike or Row

Men – 30 Cal Women- 24 Cal

Sumo Deadlift (15 min to a heavy set of 12)

ROMWOD

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Wednesday, August 16, 2017

August 15th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

0:00-20:00

4 rounds:

400m Run

21 Pike on Box HSPU RX HSPU RX+

Metcon (Time)

24:00-29:00

25 Power Snatch for time

115/75 RX 155/105 RX+

ROMWOD

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Tuesday, August 15, 2017

August 14th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Reps)

0:00 – 10:00

Tabata

Air squat

KB Swings

**score is lowest round**

**basics class do as RXed**

Squat Clean Thruster (12 min to a heavy double)

12:00- 24:00

Metcon (AMRAP – Reps)

26:00-46:00

20 min EMOM

Odd 8 Thrusters 95/65 RX 10 Thrusters RX+

Even 6 C2B / 8 C2B or 4 MU RX+
**BASICS CLASS SCALE WEIGHT AND PULL UPS TO RING/RACK ROWS**

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Monday, August 14, 2017

August 13th, 2017 by

CrossFit Lynchburg – CrossFit

2k Row (Time)

Max Effort 2k Row
0:00 – 10:00

Front Squat (5 x 3 at 80%)

12:00 – 24:00

Metcon (Time)

26:00 – 40:00

For Time:

21-15-9

Deadlifts 185/125 RX 275/215 RX+

42-30-18

Bar Facing Burpees

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Saturday, August 12, 2017

August 11th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

With a partner for Time:

100 cal Assault Bike cash in

Then

50 KB Swings 70/53

2 rope climb

40 toe to bar

2 rope climb

20 Turkish get ups 53/35

2 rope climb

40 toe to bar

2 rope climb

50 KB swings 70/53

Then

100 thrusters cash out 75/55

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Friday, August 11, 2017

August 10th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

Partner WOD

4 Rounds

400m Run (both partners together)

20 Back Squats (10 each) 165/95 RX 225/155 RX+

Metcon (No Measure)

Accessory Work

4 sets not for time

20 Walking Lunges w/ Sandbag

10 Glute Ham Raises – use bands to assist

12 Arnold Press

12 DB Tricep Extensions

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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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