Crossfit Lynchburg

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Category — WODs

Wednesday, January 17, 2018

January 16th, 2018 by

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Rounds)

30 min EMOM

Min 1: 15 KB Swings 53/35

Min 2: OH Walking Lunges – Length of Gym 45/25 RX

Min 3: Burpee Box Jump Overs 10 RX 12 RX+

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Friday, January 12, 2018

January 11th, 2018 by

CrossFit Lynchburg – CrossFit

Back Squat (4 x 4, ascending sets)

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
*Scale Muscle ups to 20 Pull Ups and 40 Push Ups*

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Thursday, January 11, 2018

January 10th, 2018 by

CrossFit Lynchburg – CrossFit

Bench Press (5 x 5, ascending sets, normal tempo )

Superset w/

Bent Over DB Rows 5×8 palms neutral

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP
20 KB Swings 53/35
20 Goblet Squats 53/35

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Wednesday, January 10, 2018

January 9th, 2018 by

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Rounds)

21 Min EMOM

Minute 1: 4 Bar Facing Burpees+ 4 Deadlifts 185/125 RX 275/195 RX+
Minute 2: 10 DB Thrusters
Minute 3: 15/10 Assault Bike or 18/12 Row

ROMWOD

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Tuesday, January 9, 2018

January 8th, 2018 by

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Reps)

Clean & Push Jerk Technique Work – 8-10 min

10 min EMOM
6 Power Clean + Push Jerks – Touch n Go style 95/65 RX 135/95 RX+

Metcon (Time)

For Time-
42-30-18
Shoulder 2 Overhead 95/65 RX
Toes to Bar
*scale to hanging knee raises

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Monday, January 8, 2018

January 7th, 2018 by

CrossFit Lynchburg – CrossFit

Snatch Complex (See Below:)

Snatch + OHS – 70% +5-10lbs from last week

Min 0, 2, 4 – 1+2

Min 6, 8, 10 – 2+2

Min 12 – 5 Reps – every 30 sec complete a single with no misses, focus on technique and form.

Metcon (Time)

For time: 15 min Cap
75 Double Unders
5 Squat Snatch 95/65 RX 135/95 RX+
15 C2B RX 5 Ring Muscle Ups RX +
75 Double Unders
4 Squat Snatch
12 C2B RX 4 Ring Muscle Ups RX+
75 Double Unders
3 Squat Snatch
9 C2B RX 3 Ring Muscle Ups RX+

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Friday, January 5, 2018

January 4th, 2018 by

CrossFit Lynchburg – CrossFit

Back Squat (4 x 2 w 3 sec negative)

(3 sec down 2 sec pause in bottom) – build to heavier than last week

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

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Thursday, January 4, 2018

January 3rd, 2018 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

30 min Workout

21 min EMOM

Min 1- 10 KB Snatch (5 per arm) 53/35

Min 2- 10 Jumping Split Squats

Min 3- 15 Wall Balls 20/14

At 21:00-30:00 (this part will be your score)

3 rounds for time:
10 KB Snatch 53/35
10 Jumping Split Squats
15 Wall Balls 20/14

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Wednesday, January 3, 2018

January 2nd, 2018 by

CrossFit Lynchburg – CrossFit

Bench Press (Build to heavy double, 3 sec negative, close grip)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP
15 Cal. Row/10 Cal Bike
15 Power Snatch (75/55)
15 Toes to Bar

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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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