August 1, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

AMRAP20:

5 Wall Walks

10 Pull-Ups

15 Goblet Squats (24/16)

Partner A: AMRAP

Partner B: 200m Pinch Plate Carry (25/15)

July 31, 2015


Ashburn CrossFit – CrossFit

Weightlifting

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

Metcon (Time)

5 Rounds:

10 Toes to Bar

10 Front Squats (95/65)

10 Kb Swings (24/16)

July 30, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Hang Power Snatch (1-1-1-1-1)

Metcon

Metcon (Time)

15-12-9-6-3

Hang Power Snatch (95/65)

Burpee Over Bar

July 29, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Push Press (3-3-3-3-3)

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

July 28, 2015


Ashburn CrossFit – CrossFit

Metcon

800m Run (Time)

Max Effort 800m Run

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Wall Balls

10 AbMat Situps

July 27, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Hang Power Clean (1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

Tabata:

Hang Power Clean (96/65)

Hand Release Push Ups

July 25, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

Partner WOD For Time:

20 Rounds (10 Each):

5 Push Press (45/33)

5 Front Squats (45/33)

5 Thrusters (45/33)

Buy Out:

50 Burpees Over the Bar

July 25, 2015 Community WOD


Ashburn CrossFit – Community WOD

Metcon

Metcon (Time)

Partner WOD For Time:

20 Rounds (10 Each):

5 Push Press (45/33)

5 Front Squats (45/33)

5 Thrusters (45/33)

Buy Out:

50 Burpees Over the Bar

July 24, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

Buy in:

100 Double Unders

Then

3 Rounds

200m Run

15 Burpee Over Bar

10 Shoulder to Overhead

July 23, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Back Squat (5-5-5-5-5)

Metcon

Metcon (Time)

5 Rounds:

10 Wall Balls

10 Push Ups

10 Wall Ball Lunges