11/01/2016


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

Matt Chan A and B

Weightlifting

Hang Squat Clean (3-3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

Tabata:

Plate Ground to Overhead (45/25)

Push Ups

Lunges

10/31/2016 Monday HalloWOD!!


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

500m Row or 2 min Jumping Rope

Weightlifting

Deadlift (5-3-1+)

(5@bar-5@50%) 5@75%-3@85%-1+@95%

Metcon

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

10/29/2016 Saturday


Ashburn CrossFit – CrossFit

Metcon

Adrian (Time)

7 Rounds For Time of:

3 Forward Rolls

5 Wall Climbs

7 Toes-To-Bar

9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here
3 Forward Rolls scale is bear crawl down and back

Wall climb scale is inch worm with back to wall

10/28/2016 Friday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

Coach Boz Warm Up

Weightlifting

Snatch (1RM)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

10/27/2016 Thursday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

Matt Chan A and B

Weightlifting

Hang Power Clean (3-3-3-3-3)

Metcon

Metcon (Time)

6 Rounds:

6 Hang Power Cleans (135/95)

10 Pull Ups

14 AbMat Sit Ups

10/26/2016 Wednesday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (3-3-3+)

(3@bar-3@50%) 3@70%-3@80%-3+@90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

7 Front Squats (95/65)

8 Kb Swings (24/16)

9 Box Jump Overs (24/20)

10/25/2016 Tuesday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Push Press (3-3-3+)

2-3 Warm Up Sets, then 3@70%-3@80%-3+@90%

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

25-20-15-10-5

Burpees

10/24/2016 Monday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

Coaches Choice

Weightlifting

Deadlift (3-3-3+)

2-3 Warm up sets. 3@70%-3@80%-3@90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

7 Push Ups

8 V-Ups

9 Kb Swings

10/22/2016 Saturday


Ashburn CrossFit – CrossFit

Gymnastics

Handstand Walk (Distance)

Muscle-ups

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

Bar Muscle-ups

10/21/2016 Friday


Ashburn CrossFit – CrossFit

Warm-up

Pull Up or Dip Builder

Down and Back Drills

Weightlifting

Back Squat (5-5-5)

2-3 Warm up sets, then 5@65%, 5@75%, 5@85%

Metcon

Death By Wallball (AMRAP – Rounds and Reps)

1 Wallball in the 1st minute

2 Wallballs in the 2nd minute

3 Wallballs in the 3rd minute

4 Wallballs in the 4th minute

….Keep going until the work cannot be completed within the prescribed minutes.