September 1, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Back Squat (1-1-1-1-1)

2-3 Warm up sets

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

August 31, 2015


Ashburn CrossFit – CrossFit

Weightlifting

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

2-3 warm up sets.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

August 29, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

Partner WOD

For Time:

120 Kb Swings (24/16)

100 Wall Balls (20/14)

80 Wall Ball Sit Ups

60 Med Ball Cleans (20/14)

August 28, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Shoulder Press (2-2-2-2-2)

2-3 Warm up sets, then working sets @85-90% of 1RM

Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Shoulder to Overhead

20 Wall Balls

400m Run

August 27, 2015


Ashburn CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (Time)

3 Rounds:

4 Power Cleans (155/115)

8 Pull Ups

10 Kb SDHP

12 AbMat Sit Ups

August 26, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

10 Thrusters (135/95)

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

August 25, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Floor Press (3-3-3-3-3)

@80-85% across all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Kb Swings

10 Toes To Bar

5 Dips

August 24, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Overhead Squat (3-3-3-3-3)

2-3 Warm ups sets.

Metcon

Metcon (No Measure)

EMOM 14:

Odd: 3 Squat Snatches (135/95)

Even: 7 Chest to Bar Pull Ups

August 22, 2015


Ashburn CrossFit – CrossFit

Metcon (Time)

20 Kb Swings

Run 1 Lap

20 Box Jumps

Run 1 Lap

20 Pull Ups

Run 1 Lap

20 Burpees

Run 1 Lap

20 AbMat Sit Ups

Run 1 Lap

20 Goblet Squats

Run 1 Lap

August 21, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

5 Rounds:

5 Deadlifts (225/135)

10 Wall Balls (20/14)

15 Supermans