June 1, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Snatch (5-3-3-2-2-1)

Metcon

Metcon (Time)

21-15-9

Power Snatch (95/65)

Knees to Elbows

Cool Down

3×20 Back Extensions or Supermans (Scale reps accordingly)

May 30, 2015


Ashburn CrossFit – CrossFit

Perform each of the following exercises for one minute at a time. No rest between stations. Perform 3 total rounds. Rest 1 minute between rounds. Score is total reps for all 3 rounds.

Metcon

Metcon (3 Rounds for reps)

3 Rounds “Fight Gone Bad” Style:

Abmat Sit-ups

Plate to Overhead (45/25)

Plank Holds

Goblet Squats (24/16)

Pike Push-ups

1 minute rest
Perform each of the following exercises for one minute at a time. No rest between stations. Perform 3 total rounds. Rest 1 minute between rounds. Score is total reps for all 3 rounds.

May 29, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Front Squat (3-3-3-3-3)

75-85% Across all sets

Metcon

Metcon (Time)

3 Rounds For Time:

400m Run

20 Wall Ball (20/14)

15 AbMat Sit Ups

10 Dips

May 28, 2015


Ashburn CrossFit – CrossFit

Warm-up

(No Measure)

Coach Led Warm Up

Skill Work: Kipping Pull-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Deadlifts (135/95)

10 Pull Ups

15 Box Jumps Overs

Cool Down

3×20 Kb Sidebends (each side)

May 27, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Overhead Squat (4-4-4-4-4)

Metcon

Metcon (Time)

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

Overhead Squat (95/65)

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

Burpee Over Bar

May 26, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (10 Rounds for reps)

EMOM 10:

1 Power Clean

2 Front Squats

2 Push Jerks
Start at 50% and add weight each round until failure and then back down 5-10 pounds.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Box Jumps

20 Kb Swings (24/16)

30 Double Unders

May 24, 2015


Ashburn CrossFit – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Smurph (Time)

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

May 23, 2015


Ashburn CrossFit – CrossFit

Metcon

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

May 22, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

30 Double Unders After Each Round

15-12-9-6-3

Hang Power Snatch (95/65)

Burpee
Be smart about the weight. If Rx is over 50% of your 1RM, then scale down.

May 21, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Floor Press (5-5-5-5-5)

Work up to a heavy set of 5

Metcon

Metcon (7 Rounds for reps)

EMOM 14:

3 Position Cleans

15 Jumping Air Squats
Add weight on the cleans until failure then back off 5 to 10 pounds.