July 1, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Squat Snatch (1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

30 Double Unders

10 Power Snatch (95/65)

June 30, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Front Squat (5-4-4-3-3-2-2)

Metcon

Metcon (Time)

5 Rounds:

200m Run

5 Front Squats (135/95)

10 Deadlifts (135/95)

June 29, 2015


Ashburn CrossFit – CrossFit

Gymnastics

Muscle-ups (4-4-4-4-4)

Muscle Up Progressions or Dip and Pull Up Progressions.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Dips

7 Burpees

9 Kb Swings (24/16)

June 27, 2015 Community WOD


Ashburn CrossFit – Community WOD

Metcon

Metcon (Time)

Partner WOD

Buy in:

800m Run (together)

Then:

6 Rounds (3 each)

10 Box Jump Overs

20 Kb Swings

Then

Buy out:

100 lunges (together)

150606


Ashburn CrossFit – CrossFit

Hang Snatch (1×5@80%, 1×5@80%, 1×3@85%, 1×5@80%)

Hang Clean (1×5@70%, 1×5@80%, 1×5@85%, 1×5@80%)

Push Jerk (1×5@70%, 1×5@80%, 1×3@85%, 1×5@80%)

Metcon (Time)

For Time:

50 Strict HSPU

Run 1 mile

50 Strict HSPU

June 27, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

Partner WOD

Buy in:

800m Run (together)

Then:

6 Rounds (3 each)

10 Box Jump Overs

20 Kb Swings

Then

Buy out:

100 lunges (together)

150605


Ashburn CrossFit – CrossFit

Snatch (1-1-1)

Clean and Jerk (1-1-1)

Metcon (No Measure)

EMOM 7:

3 Muscle Ups

5 Front Squats @ 60%

Then with clock still running

EMOM 14:

5 Muscle Ups

7 Front Squats @ 60%

Stop when you can no longer perform the work within the minute.

June 25, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

50 Wall Balls (20/14)

40 Push Ups

30 Medball Cleans (20/14)

20 Burpees

10 Pull Ups

20 Burpees

30 Medball Cleans

40 Push Ups

50 Wall Balls
20 min cap

June 24, 2015


Ashburn CrossFit – CrossFit

Warm-up

()

Weightlifting

Deadlift (3-3-3-3-3)

2-3 Warm Up Sets

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

June 23, 2015


Ashburn CrossFit – CrossFit

Warm-up

()

Metcon

Metcon (4 Rounds for time)

4 Rounds:

400m Run

Metcon (Time)

5 Rounds:

5 Toes To Bar

10 Plate Ground to Overhead (45/25)

15 Box Jumps (24/20)

Cool Down

3X20 Supermans