10/01/2016 Saturday


Ashburn CrossFit – CrossFit

Warm-up

“Rox..One More Ti…Bring Sall…”

Coaches Choice 🙂

Metcon

Air Force (Time)

For time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squat

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.
Scale:

20 Wallballs

20 Kb Swings (24/16)

20 Push Press (45/35)

20 OH Lunge w/plate (25/15)

20 Goblet Squats (24/16)

09/30/2016 Friday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

Down and Back Drills

Weightlifting

Shoulder Press (5-3-3-2-2-1)

Metcon

Metcon (Time)

For Time:

40 Lunges

30 Push Press (45/35)

20 Push Ups

10 Pull Ups

20 Push Ups

30 Push Press

40 Lunges

09/29/2016 Thursday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

Down and Back Drills

Metcon

Metcon (Time)

3 Rounds:

500m Row

20 Supermans

Rest 1 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Box Jumps

10 Kb Swings (24/16)

8 Goblet Squats (24/16)

Cool Down

3×20 Russian Twists w/kb

09/28/2016 Wednesday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Deadlift (2-2-2-2-2)

2-3 Warm Up sets, then work up to heaviest weight possible.

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

1 min Wall balls (20/14)

Rest 30 sec

1 min AbMat Sit-Ups

Rest 30 sec

1 min Double Unders

Rest 1 min

09/27/2016 Tuesday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

Coach Boz

Coach Burgener

Weightlifting

3 Position Snatch

High Hang Snatch

Hang Snatch

Snatch
These are all full, not power.

Metcon (Time)

6 Rounds:

10 Hang Power Snatch (50%)

8 Push Up

6 Toes To Bar

09/26/2016 Monday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

Matt Chan A and B

Weightlifting

Hang Power Clean (2-2-2-2-2)

Metcon

Metcon (Time)

14-12-10-8-6-4-2

Hang Power Cleans (50%)

Burpee Over Bar

09/23/2016 Friday


Ashburn CrossFit – CrossFit

Warm-up

800m Run

20 Push Ups

20 Squats

400m Run

10 Push Ups

10 Squats

200m Run

5 Push Ups

5 Squats

Metcon

Metcon (AMRAP – Reps)

8 Rounds:

Tabata Kb Swings

Tabata Jumping Lunges

Tabata Double Unders

09/22/2016 Thursday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

Matt Chan A and B

Weightlifting

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

From the rack or floor.

Metcon

Metcon (Time)

21-15-9

Thrusters (95/65)

Toes To Bar
Toes to bar can be strict or kipping, but this workout shouldn’t take longer than 10 minutes.

Cool Down

100 Ab-Mat Situps (Time)

09/21/2016 Wednesday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

Coach Boz

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Hang Power Cleans (50% or 95/65)

8 Push Ups

6 Pull Ups

09/20/2016 Tuesday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

400m Run

2 Rounds with barbell:

10 Stiff Legged Deadlifts

10 Back Squats

10 Hang Power Cleans

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

12 V-Ups

16 Kb Clean (24/16)

200m Run