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Category — WODs



Saturday, January 27, 2018

January 26th, 2018 by

CrossFit Lynchburg – CrossFit

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
**Alternate rounds with a partner**
*Scale MU to 4 pull ups + 8 push Ups*

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Friday, January 26, 2018

January 25th, 2018 by

CrossFit Lynchburg – CrossFit

Back Squat (4 x 2, Work to a heavy double)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

8 OH Squats 85/65 RX 115/85 RX+
8 Toes to Bar
8 Bar Facing Burpees

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Thursday, January 25, 2018

January 24th, 2018 by

CrossFit Lynchburg – CrossFit

Bench Press (Close grip, 4×4, ascending sets)

Superset with-

Underhand Pull Ups 4×4 – weighted if able

Superset with-

DB Hammer Curls 4×10 each arm

ROMWOD

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Wednesday, January 24, 2018

January 23rd, 2018 by

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Rounds)

Every 2 mins x 14 min (7 Rds)
20 KB Snatch (7 per arm) 53/35
10 Burpees
5 Min rest

Metcon (Time)

Assault Bike *Row as needed, score is total time
1×40/35cal. 3 min Cap
– rest 1:30
2×30/25 cal. 2:30 min Cap each
– rest 1:30 –
3×20/15 cal.
– rest 1:30

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Tuesday, January 23, 2018

January 22nd, 2018 by

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Reps)

10 Min EMOM
30 Double Unders

**scale to 60 singles**
Rest 5 min

Metcon (AMRAP – Reps)

10 min EMOM

6 Touch n Go Power Clean & Jerk 135/95
*scale as needed to go Unbroken but challenging
Rest 5 min

Metcon (AMRAP – Reps)

Every 2 min x 10 min (5 sets)

20 Thrusters 75/55 RX 95/65 RX+

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Monday, January 22, 2018

January 21st, 2018 by

CrossFit Lynchburg – CrossFit

Snatch (See Below:)

Singles, at the following percentages:
Min 0- 60%
Min 2- 65%
Min 4- 70%
Min 6- 73%
Min 8- 76%
Min 10- 79 %
Min 12- 82%

Metcon (Time)

For Time:
30-20-10
Wall Ball 20/14
Pull Ups RX C2B RX+

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Friday, January 19, 2018

January 18th, 2018 by

CrossFit Lynchburg – CrossFit

Back Squat (4 x 3, ascending sets, regular tempo)

Metcon (Time)

For a Time:
15-12-9
Cal Row
Thrusters 95/65

Rest 5 min

Metcon (Time)

For Time:
9-6-3
Power Snatch 95/65
Bar Facing Burpees

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Thursday, January 18, 2018

January 17th, 2018 by

CrossFit Lynchburg – CrossFit

**6am & 7am classes cancelled**

Metcon (No Measure)

Z Press 4×6 build as able, start LIGHT

Superset w/

DB Bench 4×10

Superset w/

3pt DB Row 4×10 slow and controlled

Metcon (Time)

Partner 5k Row – switch every 250m

Or

Partner 300 Cal Assault Bike – switch every 15 Cal

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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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