Crossfit Lynchburg

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Category — WODs

Friday, July 21, 2017

July 20th, 2017 by

CrossFit Lynchburg – CrossFit

Bench Press ( 3 x 8 at 70%)

0:00-12:00 Minutes

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
17:00 – 33:00 Minutes

Hang Power Clean (2 reps at 70% EMOM x 10 min)

36:00 – 46:00 Minutes


Thursday, July 20, 2017

July 19th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

The Mallon Wedding Wod

WOD: For Time w/ partner

Get down on one knee = 100 Lunges

Present the Ring = 100 Bent over Rows (95/65#)

Go to the Wedding = 800m Run (together)

Hear the wedding bells = 100 KBS (53/35#)

Toss the bouquet = 100 Wallballs (20/14#)

Get Down and Party = 50 Burpees

Clean up after the Party = 50 Cleans (95/65#)

Catch the plane for the Honeymoon = 400m Run (together) with luggage (sandbag)
Thursday’s wod created for long time member Kaitlyn Mallon, who will be getting married this Saturday and moving away. She’s been a member of CFL for 3+ years, and with hard work and consistency has turned herself into a very capable athlete. Going to miss you Kaitlyn!



Wednesday, July 19, 2017

July 18th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

5 Rounds-

20 Cal Assault Bike Sprint 100% effort

Rest 2 min between rds

Back Squat (15 min to a heavy set of 6 reps)


Tuesday, July 18, 2017

July 17th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

For Time:

4 x 400m Run

Rest 2 min each

Metcon (AMRAP – Reps)

5 Rounds:

1 minute of

30 Double Under

Max Rep Push Press 95/65 w/ remaining time

Rest 1 min

*score is total Push Press reps

Metcon (No Measure)

5 minutes

1 min on

1 min off

Front Plank Hold


Monday, July 17, 2017

July 16th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)


Squat Snatch 75/55 RX 95/65 RX+

Pull Ups RX C2B RX+

Snatch (10 min, 3 reps EMOM @ 75%)

Metcon (No Measure)

Optional Accessory Work-

3 Sets

DB Bench. 8 reps 4 sec up and 4 sec down

Wt Box Step Ups 8 reps per leg

Wt Back Hypers x 15


Saturday, July 15, 2017

July 14th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Rounds and Reps)

With a partner:

20 min amrap

24 deadlifts 155/105

18 hang power cleans

12 push press

200m run


Friday, July 14, 2017

July 13th, 2017 by

CrossFit Lynchburg – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Back Squat (Work to a heavy set of 7 in 15 min)


Thursday, July 13, 2017

July 12th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Reps)

0:00 – 10:00

1000m Row

Max rep wall ball w/ remaining time 20/14
**Basics Class do same work but with a 12 min cap**

Power Clean (See Below:)

10 min EMOM

3 Touch n Go Power Cleans @ 70%

(Use clean max from 2 weeks ago)



**work to a moderate set of 5 in 15 minutes**


Wednesday, July 12, 2017

July 11th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Calories)

10 rds – 20 min

1 min on/1 min off

Max Cal Assault Bike or Row – beat score from last week

Metcon (Time)


Deadlift 185/125 RX 275/185 RX+

HSPU RX Strict RX+

*scale HSPU to pike on box if needed


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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