January 30, 2015 Community WOD


Ashburn CrossFit – Community WOD

Perform each of the following exercises for one minute at a time. No rest between stations. Perform 3 total rounds. Rest 1 minute between rounds. Score is total reps for all 3 rounds.

Metcon

Metcon (3 Rounds for reps)

3 Rounds “Fight Gone Bad” Style:

Abmat Sit-ups

Plate to Overhead (45/25)

Plank Holds

Overhead Lunge w/Plate (45/25)

1 minute rest
Perform each of the following exercises for one minute at a time. No rest between stations. Perform 3 total rounds. Rest 1 minute between rounds. Score is total reps for all 3 rounds.

January 30, 2015


Ashburn CrossFit – CrossFit

Perform each of the following exercises for one minute at a time. No rest between stations. Perform 3 total rounds. Rest 1 minute between rounds. Score is total reps for all 3 rounds.

Metcon

Metcon (3 Rounds for reps)

3 Rounds “Fight Gone Bad” Style:

Abmat Sit-ups

Plate to Overhead (45/25)

Plank Holds

Overhead Lunge w/Plate (45/25)

1 minute rest
Perform each of the following exercises for one minute at a time. No rest between stations. Perform 3 total rounds. Rest 1 minute between rounds. Score is total reps for all 3 rounds.

January 29, 2016


Ashburn CrossFit – CrossFit

Skills

Handstands and Handstand walks

Metcon

Metcon (Time)

4 Rounds:

10 Front Squats (95/65)

20 Hand Release Push Ups

30 Double Unders

January 28, 2016


Ashburn CrossFit – CrossFit

Weightlifting

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

2-3 Warm up sets, and then 7×2 at 90% of 1RM. If you do not have a 1RM, find one today.

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Wall Balls (20/14)

Pull Ups

January 27, 2016


Ashburn CrossFit – CrossFit

Weightlifting

Deadlift (Find a 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

7 Hang Power Snatch (95/65)

7 Burpees

January 26, 2016


Ashburn CrossFit – CrossFit

Warm-up

Matt Chan A + B

Weightlifting

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

Work up to a heavy triple.

Metcon

Metcon (Time)

5 Rounds:

10 Kb Swings (24/16)

10 Alt Lunges

10 Box Jumps (24/20)

January 25, 2016


Ashburn CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

7 Thrusters (95/65)

7 Toes To Bar

7 Burpees

January 22, 2016


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

5 Rounds:

20 MedBall Cleans (20/14)

10 Hand Release Push Ups

20 V-Ups

10 Burpees

January 21, 2016


Ashburn CrossFit – CrossFit

Weightlifting

Push Press (2-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Push Press (50%)

15 Kb Swings (24/16)

January 20, 2016


Ashburn CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

3 Bar Muscle Ups

4 Box Jump Overs (24/20)

5 Overhead Squats (50-55% of 1RM)
Scale for Bar Muscle ups will be

Chest to bar pull ups, pull ups, jumping pull ups, ring rows.