April 1, 2016


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Deadlift (5-5-5+)

2-3 Warm up sets. Then 65%-75%-85%.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

30 Double Unders

20 Lunges

10 Knees 2 Elbows

5 Burpees

March 30, 2016


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Power Snatch (1-1-1-1-1)

20 Min to establish a 1RM Power Snatch

Metcon

Metcon (Time)

5 Rounds:

10 Power Snatches (50%)

15 Box Jumps (50%)

20 Ab-mat sit-ups
Scaling for this will be Hang Power Snatches.

March 29, 2016


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Shoulder Press (5-5-5+)

1-2 Warm up sets. Then 65%-75%-85%

Metcon

Metcon (Time)

25-20-15-10-5

SDHP

Pull Ups

Hand Release Push Ups

Cool Down

100 Banded Good Mornings (red band)

March 28, 2016


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (5-5-5+)

2-3 Warm Up Sets. Then 65%-75%-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12:

400m Run

25 Wall Balls (20/14)

20 Kb Swings (24/16)

Cool Down

3×20 Supermans

March 24, 2016


Ashburn CrossFit – CrossFit

Metcon

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

5 Toes To Bar

10 Lunges

15 Ab Mat Sit Ups

March 23, 2016


Ashburn CrossFit – CrossFit

Warm-up

Pull Up Builder

Matt Chan A and B

Weightlifting

Clean and Jerk (1-1-1-1-1-1)

Metcon

Metcon (Time)

21-15-9

Hang Power Clean

Wall Balls

March 22, 2016


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

4 Rounds:

20 Kb Swings (24/16)

20 Burpees

20 Box Jumps (24/20)

March 21, 2016


Ashburn CrossFit – CrossFit

Warm-up

Coach Boz

Burpee Challenge

Weightlifting

Overhead Squat (5-3-3-2-2-1-1)

Metcon

Metcon (AMRAP – Rounds)

EMOM 12:

5 Overhead Squats (50%)

5 Push Ups

Cool Down

3×20 Russian Twists

March 19, 2016


Ashburn CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

AMRAP 20:

6 Burpee Pull Ups

8 Goblet Squats

10 AbMat Sit Ups

*Partner A runs 200m while Partner B works.

March 18, 2016


Ashburn CrossFit – CrossFit

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#

CrossFit Games Open 16.4 Teens (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups