October 31, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

Run 800m

20 Push Ups

40 Air Squats

60 Double Unders

40 V-Ups

20 Burpees

Run 800m

October 30, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Cluster (1-1-1-1-1)

Squat Clean into a thruster

Metcon

Metcon (AMRAP – Rounds)

Death by:

Thruster (95/65)

October 28, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Squat Cleans (135/95)

10 Burpees Over Bar

October 27, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (4 Rounds for time)

4 Rounds:

400m Run

Rest 1 min

Metcon (10 Rounds for weight)

EMOM 10:

6 Push Press (115/75)

6 AbMat Sit Ups

October 26, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (10 Rounds for distance)

“Rowling”

Bowling, but on the rowers. Each frame is 100m row and the object is to get as close to 100m as possible. Any number over or under 100m is the number for that frame. The lower the total number the better.

Weightlifting

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

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

2-4-6-8-10-12…

Overhead Squat (95/65)

Hand Release Push Ups

October 24, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

Seven rounds of:

1 Rope Climb 15ft

10 Wall Balls (20/14)

15 Kb Swing (24/16)

20 Double Unders

October 23, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

100 Double Unders

20 Push Ups

20 V-Ups

75 Double Unders

15 Push Ups

15 V-Ups

50 Double Unders

10 Push Ups

10 V-Ups

25 Double Unders

5 Push Ups

5 V-Ups

October 22, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Push Jerk (3-3-3-3-3)

Metcon

Metcon (Time)

5 Rounds:

5 Hang Power Cleans (135/95)

5 Shoulder To Overhead (135/95)

10 Box Jumps (24/20)

October 21, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (6 Rounds for reps)

2 Rounds:

1 min Air Squats

1 min Rest

1 min Burpees

1 min Rest

1 min AbMat Sit Ups

1 min Rest

Metcon (Time)

21-15-9

Deadlift (225/135)

200m Run