December 1, 2015


Ashburn CrossFit – CrossFit

Warm-up

5 Rounds:

8 Muscle Cleans from High Hang

8 Box Jumps

Weightlifting

Power Clean (5×5 @ 65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

8 Squat Cleans (135/95)

10 Box Jumps (24/20)

12 Pull Ups

November 30, 2015


Ashburn CrossFit – CrossFit

Warm-up

60 Double Unders

30 Air Squats

60 Double Unders

Weightlifting

Back Squat (Find a 5RM)

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

AMRAP 2:

25 Wallballs (20/14)

Max HSPU Reps

Rest 1 min

November 27, 2015


Ashburn CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (Time)

5 Rounds:

10 Hand Release Push Ups

20 Kb Swings (24/16)

30 Double Unders

November 26, 2015


Ashburn CrossFit – CrossFit

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

November 25, 2015


Ashburn CrossFit – CrossFit

Metcon

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

November 24, 2015


Ashburn CrossFit – CrossFit

Weightlifting

Hang Power Clean (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

5 Hang Power Cleans

10 Box Jumps (24/20)

November 23, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

10 Wall Climbs

20 Knees to Elbows

30 KB Swings (24/16)

40 Ab-Mat Sit Ups

50 Wall Balls (20/14)

40 Ab-Mat Sit Ups

30 KB Swings

20 Knees to Elbows

10 Wall Climbs

November 21, 2015


Ashburn CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 25:

20 Double Unders

10 Burpees

20 OH Lunges (45/33)

*Partner A runs 400m, while Partner B works, then vice versa

November 20, 2015


Ashburn CrossFit – CrossFit

Weightlifting

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

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups