Crossfit Lynchburg

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Category — WODs

Friday, September 22, 2017

September 21st, 2017 by

CrossFit Lynchburg – CrossFit

Back Squat (8 x 2 at 60% )

*do a set every other minute*

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
8 Power Clean 115/75 RX 175/125 RX+
8 T2B
8 Bar Facing Burpees

Metcon (No Measure)

Accessory Work
4 sets
25 Push Ups
15 Bent Over Rows

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Thursday, September 21, 2017

September 20th, 2017 by

CrossFit Lynchburg – CrossFit

Core:

Hollow Rock Hold – 30 sec on 30 sec off x 5
* can hold plate in hands

Metcon (No Measure)

Shoulder Pre-Hab: Lying Facedown on Bench x 2 rds
1. T’s w/ Thumbs Up x 20
2. Y’s w/ Thumbs Up x 20
3. W’s w/ Palms Down x 20

Dumbbell Z Press (6 x 6 )

Seated on floor, legs in front, press dumbbells over head from shoulder
Super set with RDL 6 x 6

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:
Burpees to a 6″ target
**BASICS CLASS METCON**

ROMWOD

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Wednesday, September 20, 2017

September 19th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

For time:
800m Run
50 Deadlift 135/95 RX 185/125 RX+
50 Box Jump
25 C2B pull ups RX 15 Ring MU RX+
50 Box Jump
50 Deadlift
800m Run

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Tuesday, September 19, 2017

September 18th, 2017 by

CrossFit Lynchburg – CrossFit

Clean Complex: (See Below-)

Squat Clean + Front Squat @ 65% Of Clean
*one set every 2 min
1+5
2+4
3+3
4+2
5+1
6+0

Metcon (Time)

For time:
80 Wall Ball 20/14 RX 30/20 RX+
60/50 calorie Row/Bike
40 Wall Ball
20/15 calorie Row/Bike
BASICS CLASS-
Intro to cleans then scale metcon as necessary

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Monday, September 18, 2017

September 17th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Reps)

12 min EMOM
power snatch x 4 RX 6 RX+
*touch n go, use 60% of best snatch*

Metcon (Time)

21-15-9
OHS 95/65 RX 135/85 RX+
21-15-9 RX 42-30-18 RX+
Toes to Bar

Metcon (No Measure)

Extra work, if time allows:
3 sets
20 Barbell AB Rollouts
1:00 KB Front Rack Hold
15 Strict HSPU – Pike on box if needed

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Saturday, September 16, 2017

September 15th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP
3 Chest to bar pull ups
6 Power Cleans 135/95 RX 155/105 RX+
12 deadlift 135/ 95 RX 155/105 RX+
(One partner completes an entire round while other rests, then switch. Score is rounds/reps completed as a team)

*rest 5:00

Metcon (Time)

10 Minute Cap
200m run (both partners)
40 HSPU
40 T2B
40 Single Arm DB Shoulder to OH 50/35
200m run (both partners)

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Friday, September 15, 2017

September 14th, 2017 by

CrossFit Lynchburg – CrossFit

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:
Burpees to a 6″ target
**rest 10 minutes**

Metcon (Time)

For time w/ partner
200 DU
75 Cal Row or Bike
200 Step Ups hugging Wall Ball
75 Cal Row or Bike
200 DU

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Thursday, September 14, 2017

September 13th, 2017 by

CrossFit Lynchburg – CrossFit

Assault Bike Challenge (Time)

For Time-
15 Air Squats
15 Cal Assault Bike

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

ROMWOD

Metcon (Time)

BASICS CLASS-
21-15-9
Deadlift
Bar Over Burpees

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Wednesday, September 13, 2017

September 12th, 2017 by

CrossFit Lynchburg – CrossFit

Clean and Jerk (20 min to a max)

*can be squat clean or power*

Metcon (Time)

3 Rounds-
15 Hang Power Cleans 115/75 RX 135/85 RX+
15 Lateral Burpees
Rest 5 min
Repeat

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Tuesday, September 12, 2017

September 11th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Reps)

12 min EMOM
Min 1- 8 toes to Bar
Min 2- 12 cal row or 10 cal Bike

Front Squat (3 x 3 at 80%)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-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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