Crossfit Lynchburg

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Category — WODs

Wednesday, November 1, 2017

October 31st, 2017 by

CrossFit Lynchburg – CrossFit

Bench Press (See below:)

4 sets not for time: 20 min to
Complete

Set 1: Max Reps Bench Press at BW – Men 85% BW Women
+
Max Rep Ring Rows

Set 2: Max Reps Bench Press at 85% Bodyweight – Men 75% BW- Women
+
Max Rep Strict Pull Ups

Set 3: Max Reps Bench Press at 75% Bodyweight – Men 65% Bodyweight – Women
+
Max Rep Pull Ups

Set 4: Max Reps Bench Press at 65% BW- Men 55% Bodyweight -Women
+
Max Rep Chest 2 Bar Pull Ups

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
35 Double Unders
6 HSPU RX Strict RX+

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Tuesday, October 31, 2017

October 30th, 2017 by

CrossFit Lynchburg – CrossFit

Snatch Grip Deadlift (15 minutes to a heavy set of 3 )

**3 second negative each rep**

Metcon (Time)

Partner Wod
42-30-18
Deadlifts 185/125 RX 225/155 RX+
Thrusters 95/65 RX/RX+
*10 Lateral Bar Burpees each person between after EVERY rd.

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Monday, October 30, 2017

October 29th, 2017 by

CrossFit Lynchburg – CrossFit

Clean Complex: (See Below:)

Squat Clean + Front Squat – heavier than last week (no more than 10lb jump)

Min 0 & 2 – 1 + 3

Min 4 & 6 – 2 + 2

Min 8 & 10 – 3 + 1

Min 12 & 14 – 4 + 0

Metcon (Time)

5 Rounds, 20 min Cap
25 Overhead Squats
4 Power Snatch 75/55 RX 95/65RX+

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Saturday, October 28, 2017

October 27th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

For time:
Split work evenly
5 Rope Climbs
50 HSPU
50 KB/DB Snatch 50/35
400m run
4 Rope Climbs
40 HSPU
40 KB/DB Snatch
400m Run
3 Rope Climbs
30 HSPU
30 KB/DB Snatch
400m run
2 Rope Climbs
20 HSPU
20 KB/DB Snatch
400m run
1 Rope Climb
10 HSPU
10 KB/DB Snatch
400m run
*partners run with band together*
**this wod has 75 HSPU for each partner, please scale to piked box HSPU or HR push ups if necessary**

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Thursday, October 26, 2017

October 25th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

10 min Cap

50x Bear Complex with Empty Barbell
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press

Metcon (AMRAP – Rounds and Reps)

20 min “FLOW”
Flow – a steady pace that can be maintained throughout the workout. You should never have to significantly slow down, or rest with hands on knees.

200m Sandbag Run around building
Walking Lunge the length of gym behind rowers
10 Push Ups at end of gym
Bear Crawl at end of gym towards rig then turn and complete the entire length of gym

ROMWOD

ROMWOD

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Wednesday, October 25, 2017

October 24th, 2017 by

CrossFit Lynchburg – CrossFit

Warm-up

Shoulder Pre-Hab- Y’s T’s and W’s x30 per

3x 15 sec Side Star Plank Right/Left

Metcon (AMRAP – Reps)

30 min EMOM

Station 1 – 8 Pull Ups RX 8 C2B RX+
Station 2- 5 Hang P. Cleans + 5 Push Press 95/65 RX 135/85 RX+
Station 3- Assault Bike 12 Cal Men 7 Cal Women RX/RX+

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Tuesday, October 24, 2017

October 23rd, 2017 by

CrossFit Lynchburg – CrossFit

Power Snatch (See Below:)

Power Snatch 75% + 10lbs (5lb heavier than last week. 5 reps every 2 min x 10 min
BASICS CLASS – intro to the power snatch

Metcon (Time)

For Time:
42-30-18
Wall Ball
Deadlift 165/105
BASICS CLASS-
Scale reps as necessary

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Monday, October 23, 2017

October 22nd, 2017 by

CrossFit Lynchburg – CrossFit

Clean Complex: (See Below:)

Squat Clean + Front Squat

Min 0- 1+4

Min 2 & 4- 2+3

Min 6- 3+2

Min 8, 10, 12 – 4+1

Min 14- 5+ 0

Metcon (Time)

5 rounds:
10 thrusters 95/65
10 toes to bar

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Saturday, October 21, 2017

October 20th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

The Wood Chipper

With a Partner, Split the following Work:

2000m Row
1 Mile Run
100 Cal Assault Bike
100 Sit Ups
150 Push Ups
200 Air Squats

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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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