Crossfit Lynchburg

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Category — WODs


Friday, June 23, 2017

June 22nd, 2017 by

CrossFit Lynchburg – CrossFit

Snatch (30 min to a max)

take small jumps lots of successful lifts as you build up

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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Wednesday, June 21, 2017

June 20th, 2017 by

CrossFit Lynchburg – CrossFit

Back Squat (See Below:)

45%x 10 55% x 8 65% x 6 75% x 4 85% x 2

Superset

DB Bench x 10 between each set

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

200m Run

30 KB Goblet Rev. Lunges RX Alt Pistols RX+

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Tuesday, June 20, 2017

June 19th, 2017 by

CrossFit Lynchburg – CrossFit

Clean Complex: (See Below:)

Power Clean + Hang Power Clean + Front Squat – 15 minutes to max Complex

Metcon (Time)

Partner Wod:

200 Cal Assault Bike

Resting partner does front Plank while other partner rides

Partners Switch every 20 Cals

Push Press (BASICS CLASS – 5,5,5,5,5)

**do regular class metcon, scale as necessary **

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Monday, June 19, 2017

June 18th, 2017 by

CrossFit Lynchburg – CrossFit

Front Squat (20 min to a 1RM)

Metcon (Time)

3 Rounds, all w separate times:

12-9-6

Wall Ball 20/14 RX 30/20 RX+

KB Swing 53/35 RX 70/53 RX+

*30 DU between each set

Rest 2 min between rds

Metcon (Time)

12-9-6

Wall Ball 20/14 RX 30/20 RX+

KB Swing 53/35 RX 70/53 RX+

*30 DU between each set

Rest 2 min between rds

Metcon (Time)

12-9-6

Wall Ball 20/14 RX 30/20 RX+

KB Swing 53/35 RX 70/53 RX+

*30 DU between each set

Rest 2 min between rds

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Saturday, June 17, 2017

June 16th, 2017 by

CrossFit Lynchburg – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

With a partner-

30 min amrap

200 meter double kb/db farmers carry switch with partner as needed

40 kb/db clean and jerks split evenly

30 meter single arm kb/db overhead lunge synchronized

20 pull-ups synchronized

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Friday, June 16, 2017

June 15th, 2017 by

CrossFit Lynchburg – CrossFit

Back Squat (40% x10 50% x10 60% x10)

Metcon (Time)

Each Rd for time

3 rounds

(Round 1)

25 Cal Row/20 Cal Assault Bike

15 Clapping Push Ups RX HSPU RX+

50 DU

Rest 2 min

Metcon (Time)

Each Rd for time

(Round 2)

25 Cal Row/20 Cal Assault Bike

15 Clapping Push Ups RX HSPU RX+

50 DU

Rest 2 min

Metcon (Time)

Each Rd for time

(Round 3)

25 Cal Row/20 Cal Assault Bike

15 Clapping Push Ups RX HSPU RX+

50 DU

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Thursday, June 15, 2017

June 14th, 2017 by

CrossFit Lynchburg – CrossFit

Bench Press (40% x10 50% x10 60% x10)

**basics class do 3×10**

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
**basics class, scale HSPU to HR push ups, or deficit push ups**

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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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