October 1, 2015


Ashburn CrossFit – CrossFit

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (AMRAP – Reps)

Tabata:

Kb Swings (24/16)

Alt Jumping Lunges

Double Unders

AbMat Sit Ups

September 30, 2015


Ashburn CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Handstand Push ups

10 Hang Cleans (95/65)

10 Pull Ups

September 28, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Deadlift (5-3-2-2-1-1)

2-3 Warm up sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

12 V-Ups

16 Kb Cleans (24/16)

200m Run

September 26, 2015


Ashburn CrossFit – CrossFit

Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Partner WOD

Split reps evenly in any manner….BUT each round both partners MUST run the 400m

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

September 25, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

1 min Max Double Unders

1 min Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

4 Handstand Push Ups or Wall Climbs

8 Toes to Bar

12 Box Jumps (24/20)

September 24, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Push Press + Push Jerk + Split Jerk (1-1-1-1-1)

Weightlifting

Metcon (AMRAP – Reps)

AMRAP 7:

14 Ground to Overhead (115/95)

7 Bar Over Burpees

12 G2O

7 Bar Over Burpees

10 G2O

7 Bar Over Burpees

8 G2O

7 Bar Over Burpees

6 G2O

7 Bar Over Burpees

4 G2O

7 Bar Over Burpees

AMRAP G2O Until time expires

September 23, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Power Clean + Hang Squat Clean (1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Front Squats (135/95)

9 Pull Ups

12 KB Swings (24/16)

September 21, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Back Squat (3-3-3-3-3)

Metcon

Metcon (No Measure)

EMOM 12:

Odd: 12 Front Rack Lunges (135/95)

Even: 12 Lateral Box Jumps (24/20)