May 1, 2015


Ashburn CrossFit – CrossFit

Thruster (5-3-3-2-2-1-1)

Find your 1 rep max

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

April 30, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (4 Rounds for time)

4 Rounds:

250m Row

Rest 1 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Wall Balls

30 Double Unders

April 29, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Snatch Complex (1-1-1-1-1-1-1)

1 Snatch + 1 Hang Snatch Below the Knee + 1 Hang Snatch Above the Knee
70% Across all sets

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Snatch (95/65)

5 Handstand Push-Ups in between each set

April 28, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Toes to Bar

10 Burpees

100m Run

April 27, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Sumo Deadlift (4-4-4-4-4-4)

Metcon

Metcon (Time)

5 RFT:

12 Kb Swing

20 Lateral Box Jump Overs

12 Hand Release Push Ups

April 25, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (No Measure)

EMOM 14:

Even: 3 Pos Clean + 1 Jerk (60%)

Odd: 15 Jumping Air Squats
Add 5-10# each round until failure then back down 5#

Metcon

Half “Murph” (Time)

800m Run

25 Pull Ups

50 Push Ups

75 Air Squats

800m Run

April 24, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Push Press (5-3-3-2-2-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP15:

10 Push Press (95/65)

10 Pull Ups

10 OH Walking Lunges
Use Med Ball or PVC as sub for OH Lunges if limited mobility

April 23, 2015


Ashburn CrossFit – CrossFit

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (12 Rounds for weight)

EMOM 12:

Even: 6 Deadlifts (65%)

Odd: 12 Kb Swings (24/16)

April 22, 2015


Ashburn CrossFit – CrossFit

Front Squat (4-4-4-4)

80% for all 4 sets

Metcon

Metcon (Time)

30-25-20-15-10-5

Wall Balls (20/14)

Box Jumps (24/20)
Box Jumps HAVE to be scaled accordingly.

April 21, 2014


Ashburn CrossFit – CrossFit

Weightlifting

Clean and Jerk (1-1-1-1-1-1-1)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#