Crossfit Lynchburg

New Members, Your First Class is Free! Dropping In? Click to Reserve A Spot.

Category — WODs

TUESDAY 10-25-11

October 24th, 2011 by

Warm Up
Row 500m
Barbell Complex


Push Press
2 x 5
1 x 5+

Complete the following:
10-8-6-4-2 reps
Ring push-ups
Deadlift (275/185 lb.)

200 double-unders

10-8-6-4-2 reps
Ring push-ups
Deadlift (275/185 lb.)


MONDAY 10-24-11

October 23rd, 2011 by

Warm Up
Row 500m
20 Burpees

2 x 5 @75%
1 x 5+

Metcon – Happy Birthday Laken (21) and Micah (28)

100m sprint with a medicine ball

21 wall balls w/ same ball
21 sumo deadlift high pulls w/ kb

28 box jumps
28 medicine ball squats w/ same ball as before

100m sprint with medicine ball

** when using med ball have to “rest” with it while holding it, or it’s a
10 burpee penalty on the spot.

So if you’re doing wall ball you can’t let it drop on the ground, or if
you’re doing the med ball squats you can’t drop it on the ground and rest.

The 10 is for the month.


SATURDAY 10-22-11

October 21st, 2011 by

As a team of two complete the following:

100 pushups total (one partner works while the other holds a plank. Can only count reps when partner is planking)

30 squat cleans 135/95lb (must alternate each rep, each person does 15 total)

1000m row. (partner holds 2 kb or dumbbell 53/35lb in rack position while other partner rows. Kb must be up to be rowing)

800m run together

Pre-workout challenge: with your partner complete max pull ups in 2 minutes. Switch off as many times as needed, one person works at a time


FRIDAY 10-21-11

October 20th, 2011 by

Warm Up
Barbell Complex 2
5 Power Snatch
5 Snatch
5 power Clean
5 Clean
5 Jerks

Split Jerks, heavy single, then 90% of that x 2 x 4

40 burpees
40 box jumps
40 KB swings
40 squats
40 push ups
40 pull ups
40 DUs

Happy Birthday Micah!


THURSDAY 10-20-11

October 19th, 2011 by

1000m row

Front Squat
5 x 3 @ 90% of max

150 wall ball for time

Trainer’s choice:  Core Work


WEDNESDAY 10-19-2011

October 18th, 2011 by

Warm Up
Barbell Complex 1
5 squats
5 presses
5 Good Mornings

Skill Day/Make Up Day

Skill/make up day means work on something that you suck at, or an exercise that is highly technical and needs constant practice to get good at – like the snatch and clean & jerk.  You can also work on double unders, hand stand push ups or pistols.  Pick a few and work on it.
Run 1 mile for time

This is a benchmark WOD.  Doing HELEN or any number of WODS we have prescribed recently has probably prepared you to run a great mile, and hopefully PR.    The mile run starts at the garage door of the box and does down main street.  Take a right turn on 9th Street down to Commerce and come back towards the box.  The mile ends at the garage door.

If it is raining we will do the following WOD:

4 rounds of:
30 double-unders
20 OHS (75/55 lb.)
15 wall-ball shots
10 burpees


Donny Shankle

October 16th, 2011 by

We have a lot of great athletes in this country, and when putting together a top ten list of America’s greatest athletes, most lists include athletes from mainstream sports and possibly one or two from the more popular Olympic sports.  There is however, another group of athletes that get very little attention but that exhibit amazing athletic ability.  This athlete is is the weightlifter and they compete in the sport of Olympic Weightlifting.  This sport has its own national champion and even world champion every single year, you just don’t ever hear about it.  So let me introduce you to the current American National Champion in the 105kg weight class, Donny Shankle.  You may not have heard of Donny, but you should have.  He won’t get the attention of athletes in mainstream sports, but he should.  Do a Google search on Donny Shankle and see what you find – a ton of you tube videos of Donny’s lifts, a great interview outside California Strength and Donny’s very inspirational blog.  I recommend you check this out and next time you’re discussing great athletes, don’t forget to add Donny to the list.


The Cardio Problem

October 9th, 2011 by

The “cardio” fad is a relatively new one.  By that I mean within the last 40 years or so.  I encourage you to branch out from this way of thinking that is so ingrained in our society as a way to get fit.  The idea that we are better off sprinting and lifting heavy things is slowly making headway however.  Read more about this here, and feel free to click on some of the many links within this blog post.  Friends Dont’ Let Friends Do Cardio


stepping down

October 7th, 2011 by

This is Ryan. By now most of you know or have found out that I am no longer in charge or owning CrossFit Lynchburg. After a few months of going back and forth I finally decided it was in my best interest and that of the box if I stepped down. It was a great time and feel truly blessed to have been able to be a part of everyone’s lives over the past 2 years. I very much hope I was able to help everyone and have a positive impact on all of your lives throughout that time. It was for that purpose that I started CrossFit Lynchburg in the first place. I think with the popularity that CrossFit has garnered over the last year or so with the Games pepole lose sight a little of what CrossFit is meant to do. This is to improve everyone’s wellbeing, to make us stronger, fitter, to be able to do that which we thought we couldn’t do before, to live longer, healthier lives. I’m not saying that the Games aren’t important because as an athlete I love them and hope we get some people from our box there every year, I just want everyone to remember that the purpose is to make us all better. I hope that I’ve created a great place for everyone to come and train and make themselves better and be part of this great community of CrossFit. I’m glad and honored to call all of you who I’ve met through the doors of CrossFit Lynchburg my friends. So I thank you for that, because without all of you, none of this would have been possible. I am honored to still be a part of the coaching staff, so you’ll get to see me on Tuesday nights.

I feel as though I’m turning this over to the right people to carry everything forward. Jerrod and Amanda will do a great a job in charge and already have done some good things since they’ve taken over. Look for even more innovative and fun ways to train in the future.

Again, thank you all for everything and I look forward to seeing you in the box.



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.

Watch the Video