Crossfit Lynchburg

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Category — WODs

Friday, October 20, 2017

October 19th, 2017 by

CrossFit Lynchburg – CrossFit

Back Squat (5 x 3 at 80%)

Metcon (Time)

Partner Workout for time:

100 Power Snatch 75/55
100 Lateral Burpees
100 Power Clean and Jerk 75/55

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Thursday, October 19, 2017

October 18th, 2017 by

CrossFit Lynchburg – CrossFit

Warm-up

Shoulder Pre-Hab: Lying Facedown on Bench x 2 rds
1. T’s w/ Thumbs Up x 30
2. Y’s w/ Thumbs Up x 30
3. W’s w/ Palms Down x 30

Star Side Planks 3x 30 sec per side – 30 sec rest between

Metcon (AMRAP – Reps)

2 Rounds:
1:30 On / 1:30 Rest
Station 1. Max row calories
Station 2. Max American kB swings
Station 3. Max bike calories
Goal is to attack all 3 and not sandbag any 💀
*score is total reps/cals

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Wednesday, October 18, 2017

October 17th, 2017 by

CrossFit Lynchburg – CrossFit

Warm-up

3 way shoulders – Front Side and Rear Raises w/ DB’s or Plates 2×10 each direction

Bench Press (6 x 6, build to tough NOT Maximal set of 6)

Superset w/
6×10 Bent Over DB Rows

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
30 DU
10 Push Ups

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Tuesday, October 17, 2017

October 16th, 2017 by

CrossFit Lynchburg – CrossFit

Power Snatch (6 reps Every 2 min x 12 min 75% + 5lbs -)

BASICS CLASS-
Replace snatch with overhead squats or front squats

Metcon (AMRAP – Reps)

3 min on, 1 min off x 24 minutes- 6rds
400m Run
Max Rep Pull Ups RX/Chest 2 bar RX+ in remaining time
*score is total Pull Ups/C2B
BASICS CLASS-
Scale to ring rows or banded pull ups

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Monday, October 16, 2017

October 15th, 2017 by

CrossFit Lynchburg – CrossFit

Clean Complex: (See Beliw:)

Squat Clean + Front Squat – add 10lbs to last weeks weigh

Min 0- 1+5
Min 2- 2+4
Min 4- 3+3
Min 6- 4+2
Min 8- 5+1
Min 10-6+0

Metcon (Time)

21-18-15-9
Bar Facing Burpees
63-54-45-18
Wall Balls 20/14

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Saturday, October 14, 2017

October 13th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

Partner WOD

6 Rounds
9 Bar facing Burpees
6 HSPU
3 Squat Snatch 95/65

6 Rounds
8 Bar facing Burpees
4 HSPU
2 Squat Snatch 115/75

6 Rounds
4 Bar facing Burpees
2 HSPU
1 Squat Snatch 135/95
Scaled options:
HSPU- piked box push ups
Squat snatch- power snatch + OHS
OR
power snatch only
OR
OHS only

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Friday, October 13, 2017

October 12th, 2017 by

CrossFit Lynchburg – CrossFit

Back Squat (5×3 @ 76% One set every 2 min)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP
12 Hang Power Cleans 115/75 RX
12 Pull Ups RX C2B RX+

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Thursday, October 12, 2017

October 11th, 2017 by

CrossFit Lynchburg – CrossFit

Warm-up

Hollow Rock Hold – 35sec on 25 sec off x 5
* can hold plate in hands

Shoulder Pre-Hab: Lying Facedown on Bench x 2 rds
1. T’s w/ Thumbs Up x 25
2. Y’s w/ Thumbs Up x 25
3. W’s w/ Palms Down x 25

Metcon (Time)

Flight Simulator
10-20-30-40-50-40-30-20-10
Double Unders
Must be unbroken or that set starts over
*scale to smaller sets or fewer reps, the purpose is to work on efficiency at DU. Your score is irrelevant if improvements were not made.

ROMWOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
**BASICS CLASS DO ANNIE**

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Tuesday, October 10, 2017

October 9th, 2017 by

CrossFit Lynchburg – CrossFit

Power Snatch (3 reps EMOM x 10 min @ 75%)

**BASICS CLASS-
Scale to hang power snatch**

Metcon (Time)

5 Rounds:
30 Wall Ball
15 Cal AB or 20 Cal Row
10 Power Clean 135/95 RX 185/135 RX+
**BASICS CLASS – scale to:
20 Wall Ball
10 Cal AB/15 Row
5 Power Clean

15 Min Time Cap**

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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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