12/19/2016 Monday


Announcements

Be sure to join us on Christmas Eve for the “12 Days Of Christmas” WOD!! Class at 9am and 10am!

Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Push Press (2-2-2-2-2)

Metcon

Metcon (Time)

3 Rounds:

20 Push Press (95/65)

20 Sumo Deadlift High Pull

20 Pull Ups

12/17/2016 Saturday


Ashburn CrossFit – CrossFit

Metcon

The Christmas Crippler 2016 (Time)

2 Rounds

12 Power Cleans @ 50% of your 1 rep max Squat Clean

25 Wall Balls

Then

150 Double Unders

Then

2 Rounds

12 Overhead squats @ 50% of your 1 rep max Squat Clean

25 Push Ups
Scaling Options

Wall Balls

– Rx: 20/14 to a 10 foot target

– Scaled: 14/10 to an 8 foot target

– Party: Same as scaled or eat 2 donuts.

Double Unders

– Rx: 2 revolutions per jump

– Scaled: 1 revolution per jump

– Party: Same as scaled or 3 minutes of freestyle dance

Push Ups

– Rx: Chest to the ground at the bottom and arms locked out at the top

– Scaled: Hands elevated on 20 inch box

– Party: Same as scaled or drink 8 ounces of egg nog

12/16/2016 Friday


Ashburn CrossFit – CrossFit

Warm-up

Metcon

Rope Climb

Max Height Box Jump (Distance)

Max Height Box Jump

Max Height Box Jump (Distance)

Fran (Time)

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

12/15/2016 Thursday


Announcements

This Saturday is the Christmas Crippler Fundraiser and Toy Drive!! Workouts are at 9am and 10am, and please bring a toy for Toys for Tots!! Airrosti Shoulder Mobility Clinic rescheduled for January 14th.

Ashburn CrossFit – CrossFit

Warm-up

Down and Back

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

8 Push Ups

8 Front Squats (50%)

8 V-Ups

12/14/2016 Wednesday


Announcements

This Saturday is the Christmas Crippler Fundraiser and Toy Drive!! Workouts are at 9am and 10am, and please bring a toy for Toys for Tots!! Airrosti Shoulder Mobility Clinic rescheduled for January 14th.

Ashburn CrossFit – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

Partner WOD:

2000m Row

Partner 1 Rows while Partner 2 does burpees. Switch as needed, but cannot do more than 400m at one time.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

6 Deadlifts (55%)

10 Box Jumps

12/13/2016 Tuesday


Announcements

This Saturday is the Christmas Crippler Fundraiser and Toy Drive!! Workouts are at 9am and 10am, and please bring a toy for Toys for Tots!! Airrosti Shoulder Mobility Clinic rescheduled for January 14th.

Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Floor Press (4-4-4-4-4)

Metcon

Metcon (AMRAP – Reps)

Tabata:

Kb Swing

Goblet Squat

Push up

AbMat Sit Up

12/12/2016 Monday


Announcements

This Saturday is the Christmas Crippler Fundraiser and Toy Drive!! Workouts are at 9am and 10am, and please bring a toy for Toys for Tots!! Airrosti Shoulder Mobility Clinic rescheduled for January 14th.

Ashburn CrossFit – CrossFit

Warm-up

Matt Chan A and B

Weightlifting

Clean and Jerk (1 RM)

20 min to work up to 1RM

Metcon

Metcon (Time)

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

Clean and Jerks (135/95)

Chest 2 Bar Pull Ups

12/10/2016 Saturday


Ashburn CrossFit – CrossFit

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

12/09/2016 Friday


Ashburn CrossFit – CrossFit

Warm-up

500m Row

20 Banded Good Mornings

Lacrosse ball hamstring and shoulder

Weightlifting

Deadlift (10-10-10)

Weighted Pull-ups (5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

8 Rounds:

20 sec Air Squats

10 sec Rest

20 sec Sit Ups

10 sec Rest

20 sec Push Ups

10 sec Rest

12/08/2016 Thursday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

1 Power Snatch + 2 Overhead Squats (1-1-1-1)

Squat Snatch (2-2-2)

Metcon

Metcon (Time)

10 Hang Snatch (95/65)

20 Box Jumps

30 Kb Swings

40 Abmat Sit Ups

30 Kb Swings

20 Box Jumps

10 Hang Snatch (95/65)