February 29, 2016


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (1-1-1-1-1)

2-3 Warm up sets then work up to find a 1 rep max.

Metcon

Metcon (Time)

21-15-9

Thrusters (50% of 1RM)

Toes To Bars

February 25, 2106


Ashburn CrossFit – CrossFit

Warm-up

Metcon

Metcon (Time)

5 Rounds:

10 Clean and Jerks (50% of 1RM)

20 Kb Swings (24/16)

30 AbMat Sit Ups

February 24, 2016


Ashburn CrossFit – CrossFit

Warm-up

Rowing and Double Under Practice

and Overview

Metcon

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

February 23, 2016


Ashburn CrossFit – CrossFit

Warm-up

Pull Up Builder

Matt Chan A and B

Weightlifting

Snatch (3-3-3-3-3)

Metcon

Metcon (Time)

5 Rounds:

10 Hang Power Snatch (50% of 1RM)

20 Double Unders

10 Wall Balls (20/14)

February 22, 2016


Ashburn CrossFit – CrossFit

Warm-up

Pull Up Builder

Weightlifting

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

Keep it below 70% and work on speed and explosiveness out of the bottom.

Metcon

Metcon (Time)

21-15-9

Shoulder to Overhead (50% of PP 1RM)

Toes to Bar

Hand Release Push-ups

Core

3×20 Russian Twists (use wallball or kb)

February 17, 2016


Ashburn CrossFit – CrossFit

Warm-up

Coach Boz Warm Up

Double Under Progression Warm Up

Weightlifting

Shoulder Press (5-5-5-5-5)

2-3 Warm up sets, then the same weight across.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Hand Release Push Ups

20 AbMat Sit Ups

30 Double Unders

February 16, 2016


Ashburn CrossFit – CrossFit

Warm-up

Animal Movements

Wrist and Front Rack Mobility

Weightlifting

Front Squat (5-5-5-5-5)

2-3 Warm Up sets and then work up to heavy 5.

Metcon

Metcon (Time)

5 Rounds:

15 Wall Balls (20/14)

10 Burpees

February 15, 2016


Ashburn CrossFit – CrossFit

Warm-up

Matt Chan A and B

Shoulder Mobility w/ Lacrosse Ball

Snatch Overview and Skill Work

Metcon

Metcon (Time)

5 Rounds:

10 Hang Snatch (50% of 1RM)

15 Box Jumps (50% of 1RM)

20 Kb Swings (24/16)

Core

3×20 Kb Sidebends (10 each side)

February 13, 2016


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

Partner WOD:

10-9-8-7-6-5-4-3-2-1

Kb Thrusters (24/16)

250m Row

(Each partner completes full round, while other partner rests)