5/30/2016 Memorial Day Monday


Ashburn CrossFit – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5/28/2016 Saturday


Ashburn CrossFit – CrossFit

Warm-up

Metcon

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

5/20/2016 Friday


Ashburn CrossFit – CrossFit

Warm-up

Metcon

Metcon (3 Rounds for time)

3 Rounds with a Partner:

300m Row

Partner Holds Hollow Body Position

Metcon (Time)

15-12-9-6-3

Hang Power Snatch (95/65)

Burpees

*30 Double Unders after each round

5/18/2016 Wednesday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Deadlift (5-5-3-3-2-2-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

9 Push Ups

12 Box Jumps

5/17/2016 Tuesday


Ashburn CrossFit – CrossFit

Warm-up

Matt Chan A and B

Weightlifting

Front Squat (3-3-3-3-3)

2-3 Warm up sets, then work up to a heavy triple.

Metcon

Metcon (Time)

5 Rounds:

8 Front Rack Lunges (95/65)

12 Knees to Elbows

5/16/2016 Monday


Ashburn CrossFit – CrossFit

Warm-up

Down and Back Running Drills

Metcon

Metcon (4 Rounds for time)

4 Rounds:

400m Run

Rest 1:30

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Burpees

12 Shoulder to Overhead (95/65)

5/14/2016 Saturday


Ashburn CrossFit – CrossFit

Warm-up

Metcon

Half “Murph” (Time)

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

5/13/2016 Friday


Ashburn CrossFit – CrossFit

Warm-up

Kb Challenge

Matt Chan A and Coach Boz

Weightlifting

Thruster (2-2-2-2-2)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon

Metcon (AMRAP – Reps)

1 min Max Ab Mat Sit Ups

5/12/2016 Thursday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up Builder

Down and Back Drills

Handstand Progressions

Metcon

Metcon (Time)

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

Hang Power Cleans

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

Kb Swings