Crossfit Lynchburg

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Category — WODs

Monday, May 1, 2017

April 30th, 2017 by

CrossFit Lynchburg – CrossFit

Front Squat (See rep scheme below-)

40%x10 50%x10 60%x10 70%x 3 80%x3 90%x3 80%x 3 70%x3

Superset

1 Arm Rows – 10 each arm after every set, if 10 reps achieved go heavier

Metcon (Time)

For time:

21-15-9

Push Press 95/65 Strict HSPU RX+

42-30-18

Sit Ups RX

GHD RX+

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Saturday, April 29, 2017

April 28th, 2017 by

CrossFit Lynchburg – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

30 Double Unders

15 Snatch (75/55)

1 Rope climb

*One partner completes a full round while the other rests

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Friday, April 28, 2017

April 27th, 2017 by

CrossFit Lynchburg – CrossFit

Back Squat (40%x 10 50%x 10 60%x 10)

*2 sec pause at the bottim*

Metcon (AMRAP – Rounds)

5 Rounds:

:30 sec Max Effort Assault Bike Cals

:90 sec rest

*score is total Calories – track each Rd and add

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Thursday, April 27, 2017

April 26th, 2017 by

CrossFit Lynchburg – CrossFit

Deadlift (40%x 10 50%x 10 60%x 10)

*1 sec pause at the knee*

Metcon (Time)

50-40-30-20-10

Wall Ball

10-20-30-40-50

KB Swings 53/35

Dumb Bell Press (BASICS CLASS- sets of: 10, 8, 6, 6, 6 ea )

Metcon (AMRAP – Reps)

BASICS CLASS-

20 min-

Min 1 – 10-15 wall ball

Min 2 – 10-15 KB Swing

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Wednesday, April 26, 2017

April 25th, 2017 by

CrossFit Lynchburg – CrossFit

Bench Press (40%x 10 50% x 10 60% x 10)

**90% relative intensity, 2 sec pause at bottom of each rep**

Metcon (AMRAP – Reps)

Superset w/

Strict Underhand Pull Ups – max unbroken reps each time

Metcon (Time)

6 rounds for total working time

200m Run

10 T2B

Rest 1 min

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Tuesday, April 25, 2017

April 25th, 2017 by

CrossFit Lynchburg – CrossFit

Clean Complex: (See rep scheme below-)

2 Squat Cleans + 1 Jerk – 1 set every 2 min x 20 min (10 Total sets, build in weight each set)

Metcon (Time)

5 Rounds – Sprint on each Rd

8 Power Cleans 115/65 RX 155/105 RX+

20sec Side Star Plank R

20sec Side Star Plank L

6 Box Jump 25/20

15 Cal Assault Bike/20 Cal Row

Rest 1 min

Metcon (Time)

BASICS CLASS-

Strength/Skill

Sumo Deadlift High Pull

Then

5 Rounds for Time:

10 SDLHP 75/55

10 push Ups (HR)

10 knees to Elbow (sub an mat)

Then

Cash out: 20 Burpees as fast as possible

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Monday, April 24, 2017

April 23rd, 2017 by

CrossFit Lynchburg – CrossFit

Front Squat (40% x 10 50% x 10 60% x 10)

2/sec pause at the bottom

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Partner Workout – must share work on each movement

100 Power Snatch 75/55 RX 100 Alt DB Snatch 50/35 RX+

80 Cal Assault Bike RX 80 Cal Row RX+

60 BF Burpees RX/RX+

40 Pull Ups RX 40 Ring Muscle Ups RX+

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Friday, April 21, 2017

April 20th, 2017 by

CrossFit Lynchburg – CrossFit

Back Squat (45% x10 55% x 10 65% x10 75% x 5 85% x 3 95x 1-2)

Metcon (AMRAP – Reps)

Tabata

Assault Bike

Row Calories

Burpee Box Jumps

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Thursday, April 20, 2017

April 19th, 2017 by

CrossFit Lynchburg – CrossFit

Deadlift (40% x10 50% x 10 60% x10 70% x 3 80% x 3 90x 3)

*base percentages off 90% relative intensity*

5k Row (Time)

Max Effort 5k Row
Do w a partner, switch every 2 min – 25 min time cap

Deadlift (BASICS CLASS- 3×15)

1st set light, 2nd set moderate, 3rd set AHAP

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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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