Crossfit Lynchburg

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Category — WODs

Friday, February 9, 2018

February 8th, 2018 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

10 Rds – 15 min Cap
10 Deadlifts 115/75
10 Box Jump Stepdown

Rest 5 min

Metcon (7 Rounds for time)

Every 3 min x 7 rds (21:00 total)
Bike 15/12 Cal Row 18/15 Cal
10 C2B RX 5 Ring MU RX+

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Wednesday, February 7, 2018

February 6th, 2018 by

CrossFit Lynchburg – CrossFit

Back Squat (6 x 2 at 80% – use new max from last week)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP
15/12 calorie row/bike
6 thrusters 115/75
50 Double Unders

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Tuesday, February 6, 2018

February 5th, 2018 by

CrossFit Lynchburg – CrossFit

Snatch Complex (1 power snatch + 5 Overhead Squats)

*basics class 5 x 5 OHS*
**15 Min to a max for the complex**

Metcon (Time)

3 Rounds, each for Time:
10 HSPU RX 30 RX+
10 Pull Ups RX BMU RX+
15 Goblet Reverse Lunges

2 Min Rest between rounds

Metcon (Time)

Round 2 Score

Metcon (Time)

Round 3 Score

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Monday, February 5, 2018

February 4th, 2018 by

CrossFit Lynchburg – CrossFit

Warm-up

Tabata – 2 Min each
Bike
Row

Shoulder Press (5 sets – 3,2,1,1,1)

*singles should be tough but not maximal*

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP
12 deadlifts 95/65
12 shoulder to overhead 95/65

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Saturday, February 3, 2018

February 2nd, 2018 by

CrossFit Lynchburg – CrossFit

We are hosting a gymnastics seminar from 10am-4pm on Saturday, so there will be no class or open gym during that time.

There will be open gym from 8am-9:30am

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Friday, February 2, 2018

February 1st, 2018 by

CrossFit Lynchburg – CrossFit

Back Squat (5 x 1, work to a heavy single for the day)

**If you feel good, go for a PR**

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
See below for RX+

KAREN RX+ (Time)

For Time:
200 Wall Ball 20/14

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Wednesday, January 31, 2018

January 30th, 2018 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

For time: 15 min Cap
40-30-20
Toes to Bar
12-10-8
Squat Snatch 115/75 RX 185/125 RX+
*Rest 10 min – Warm Up Clean*

Metcon (Time)

For time:
40-30-20
Pull up RX Chest 2 Bar RX+
12-10-8
Squat Clean 165/105 RX 225/155 RX+

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Tuesday, January 30, 2018

January 29th, 2018 by

CrossFit Lynchburg – CrossFit

Dumbell Push Press (4 x 8, ascending sets)

Superset

4x 45 sec Wt Front Plank

Metcon (Time)

For Time:
21-18-15-12-9
Row (AB Cals – 18-15-12-9-6)
Strict Press 75/55 RX 95/65 RX+

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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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