07/01/2016 Friday


Ashburn CrossFit – CrossFit

Warm-up

Skills

Kb Snatch

Metcon (Time)

5 Rounds:

10 Kb snatch (24/16)

10 Burpees

10 Ab-mat sit-ups

06/28/2016 Tuesday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

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

Metcon

Metcon (Time)

5 Rounds:

200m Run

10 Front Squats (50%)

10 Deadlifts (same weight)

06/27/2016 Monday


Ashburn CrossFit – CrossFit

Warm-up

Skills

Muscle up and Pull Up Progressions

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

3 Ring Dips

5 Pull Ups

7 Burpees

9 Kb Swings (24/16)

06/25/2016 Saturday


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

Partner WOD:

In teams of 2, complete the following for time:

150 Partner wall ball sit ups

100 Burpees over ball

50 Wall balls

100 Burpees over ball

150 Partner wall ball sit ups

Movements must be done in order and all of the reps of the movement must be completed before moving on to the next movement. Only one person can work at a time, other person rests. You may split up the reps for each movement between the 2 of you any way you’d like.

06/22/2016 Wednesday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Deadlift (1-1-1-1-1)

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

1 min Max Distance Row

Rest 1 min

1 min Max Kb Swings (24/16)

Rest 1 min

1 min Max Double Unders

Rest 1 min

6/21/2016 Tuesday


Ashburn CrossFit – CrossFit

Warm-up

400m Run

Leg swings and calf stretch on rig

Metcon

Metcon (4 Rounds for time)

4 Rounds:

400m Run

45 sec rest

Metcon (Time)

4 Rounds:

10 Toes To Bar

10 Box Jumps

06/20/2016 Monday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Power Snatch (2-2-2-2-2)

Snatch High Pull (1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

3-6-9-12-15 etc.

Power Snatch (50% of above)

Ab Mat Sit Ups

06/17/2016 Friday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Push Press (5-5-5-5-5)

Metcon

Metcon (Time)

5 Rounds:

10 Push Press (50%)

10 Front Rack alternating Lunges

10 Pull Ups

06/16/2016 Thursday


Ashburn CrossFit – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds)

EMOM 10:

20 Double Unders

5 Deadlifts (50%)

Death by 10 Meters (AMRAP – Rounds)

“Death by” 10 Meters

1st min 10 Meters

2nd min 20 Meters

3rd min 30 Meters

Keep going until the distance cannot be completed in the minute.