09/01/2016 Thursday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

400m Run

Down and Back Drills

HPC and PJ Instruction with PVC and Bar

Weightlifting

Hang Power Clean + Push Jerk (3-3-3-3-3)

Each Rep is 1 Hang Power Clean and 1 Push Jerk

Metcon

Metcon (Time)

5 Rounds:

7 Push Press (50-60%)

100m Farmer Carry

Cash Out (included in time)

800m Run
Farmer’s carry can be kettlebells, dumbbells, or a plate carry (25/15). Try to push yourself on the weight here.

08/31/2016 Wednesday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

500m Row

2 Rounds:

10 Push Ups

10 OH Squats

10 Pass Thrus

10 Good Mornings

Metcon

Metcon (3 Rounds for time)

3 Rounds:

500m Row

Rest 2 min

Metcon (3 Rounds for reps)

3 Rounds:

1 min Wall Balls

1 min Box Jumps

1 min Toes to Bar

Cool Down

3×20 Back Extensions or Supermans

08/30/2016 Tuesday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

Weightlifting

Back Squat (10-8-6-4-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds)

EMOM 12:

5 Front Squats (155/115)

5 Pull Ups

Cool Down

3 x Max Reps GHR

08/29/2016 Monday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

Coach Boz Warm Up

Snatch Instruction

Weightlifting

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

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
You must have coaches approval to Rx or go above 50% of your 1RM

Cool Down

100 Ab-Mat Situps (Time)

08/27/2016 Saturday


Ashburn CrossFit – CrossFit

Warm-up

Skills

Max Height Box Jump (Distance)

Max Broad Jump (Distance)

Max distance for standing broad jump

Metcon

Metcon (Time)

Partner WOD:

25-20-15-10-5

Lateral Burpee Box Jump Overs

V-Ups

Kb Swings (24/16)

*Partner A works while Partner B ….

08/24/2016 Wednesday


Ashburn CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

10 Thrusters (95/65)

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

08/23/2016 Tuesday


Ashburn CrossFit – CrossFit

Weightlifting

Floor Press (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

12 Kb Swings

8 Hand Release Push Ups

4 Toes To Bar

08/22/2016 Monday


Ashburn CrossFit – CrossFit

Weightlifting

Snatch Balance + OHS (1-1-1-1-1)

Snatch Balance follow by two Overhead Squats

Metcon

Metcon (AMRAP – Rounds)

EMOM 12:

EVEN: 3 Squat Snatches (60%)

ODD: 7 C2B Pull Ups

8/20/2016 Saturday


Ashburn CrossFit – CrossFit

Metcon (Time)

Partner WOD:

10 Rounds:

10 Burpee Pull Ups

10 Pistols

10 Hollow Rocks

Partner A works while Partner B runs 400m, then switch, picking up where they left off.

Subs for pistols can be: pistols on a box, pistols to a box, candlesticks, or reverse lunges.

Metcon

08/19/2016 Friday


Ashburn CrossFit – CrossFit

Weightlifting

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

Metcon

Metcon (Time)

For Time:

75 Wall Balls (20/14)

*Everytime you set the ball down, do 5 burpees