Crossfit Lynchburg

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Category — WODs

Monday, November 13, 2017

November 12th, 2017 by

CrossFit Lynchburg – CrossFit

Squat Clean (20 minutes to a 1RM)

Metcon (Time)

For time
50 Cal Row/40 Cal Assault Bike
40 HSPU RX/40 Strict RX+
30 Front Squats 115/75 RX 155/105 RX+
20 DB Snatch 50/35 RX Anything heavier RX+

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Saturday, November 11, 2017

November 10th, 2017 by

CrossFit Lynchburg – CrossFit

Hansen (Time)

5 Rounds for time:
30 Kettlebell Swings, 70#
30 Burpees
30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
**scale GHD Site5 Ups to AB mat**

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Thursday, November 9, 2017

November 8th, 2017 by

CrossFit Lynchburg – CrossFit

Warm-up

Shoulder Pre-Hab – 30 reps W/T/Y’s

3 rds not for time
Bear Crawl length of gym
Crab Walks or Crab Slides length of gym
Wall Walk x 1

Bench Press (4 x 4 at 85%)

Metcon (Time)

Partner Wod for time:
2000m Row Sprint alternating partners every 100m
Each 1 is ALL OUT

ROMWOD

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Wednesday, November 8, 2017

November 7th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Rounds)

30 min EMOM

Station 1- 12 Cal M/9 Cal W Assault Bike
Station 2- 7 Burpee Box Jump w/ step down
Station 3- 8 DB/KB Push Press + 8 DB/KB Bent Over Row (pick your own weight)

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Tuesday, November 7, 2017

November 6th, 2017 by

CrossFit Lynchburg – CrossFit

Snatch (5 x 5 at 80% )

one set every 3 min
*full snatch, not touch n go

BASICS CLASS-
1 power snatch + 4 OHS

Metcon (Time)

For time:
400m Run
50 HR Push Ups RX HSPU RX+
70 OH Reverse Lunges 75/55 RX/RX+
25 Pull Ups RX C2B RX+
25 Cal Assault Bike or 30 Cal Row

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Monday, November 6, 2017

November 5th, 2017 by

CrossFit Lynchburg – CrossFit

Clean Complex: (See Below:)

Squat Clean + Front Squat – add 5-10lbs from last week

Min 0, 2, 4 – 1+2

Min 6, 8, 10 – 2+2

Min 12, 14, 16 – 3+0

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
40 DU RX 60 RX+
20 Sit Ups RX 10 T2B RX+

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Saturday, November 4, 2017

November 3rd, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Weight)

Partner WOD:
20 minute AMRAP
(Partners alternate working one round at a time)
5 T2B
7 Hang Power Cleans 95/65 RX
9 Deadlift 95/65 RX
*rest 3:00
15 minutes
Work to a heavy Power Clean

*Score is combined weight
*Every 1 round completed in first AMRAP is 5 lbs. added to total weight.

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Friday, November 3, 2017

November 2nd, 2017 by

CrossFit Lynchburg – CrossFit

Back Squat (3 x 3 at 85%)

Metcon (Time)

Partner Wod For time:
1000m Row
100 Wall Ball
100 Bar Facing Burpees
100 DB Snatch 50/35

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Thursday, November 2, 2017

November 1st, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (No Measure)

3 rounds – not for time
10 Back Ext on GHD + 30 sec hold on last rep

10 Kang Squat (very light weight)

20 Sec Handstand Hold against Wall

10 Cossack Squat

5 Turkish Get Ups per side

Push Press (7 sets to a heavy set of 5)

BASICS CLASS –
12 minute time cap

ROMWOD

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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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