Saturday 01/12/2018


5 Week “Winter Melt” Lifestyle and Nutrition Challenge starts Monday, January 15th! Sign up soon!

Ashburn CrossFit – CrossFit

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10 min:

:30 Seconds

Jumping Jacks

Body Weight Good Mornings


Active Samson

Active Spidermans

Air Squats

2 min: Mobility

Wrist Stretch – :30 Seconds

Warrior Squats – 1 Minute


12 min to review and prep WOD movements: use an empty barbell

You can think about your Elbows in every bar bell movement today


With straight arms placed outside of the legs in the start position, athletes can work to pull their elbows towards each other and back towards the body.

Movement Prep

Hip Hinges


Hang Power Clean

Elbows High and Wide

Fast Elbows

Hang Power Clean Prep

Hang Power Cleans

Front Squat

Rise Elbows First

Front Squat Prep

Pausing Front Squats

Front Squats

Push Jerk Prep

Pausing Push Jerks (Pause in Dip and Overhead) Elbows stay high in the dip and lock out in the catch

Push Jerks

Clusters = Clean plus a Thruster. 🙂

Keep the belly tight ALL THE WAY THROUGH the movement.

Movement Prep

Squat Clean



Build to workout weight


30 min to Prep and Complete WOD:

Another team workout for today where athletes are looking to get as far as possible over the 25 minutes, breaking up repetitions as desired. One weight for all movements, using the push jerk to help athletes decide their loading. It should be a weight that they are confident they could push jerk for 15+ reps if they needed to when fresh. With the row requiring a little longer of a transition, holding out a little longer than athlete would on a bike will help teams minimize the amount of changeovers. Depending on the team, this will likely be between 10-15 calories. On the barbell movements, striving for 8-10 repetitions depending on the movement is a great place to start. The only movement that will likely be performed in smaller sets, possibly singles, is the clusters at the end. While 8-10 repetitions are a great goal, similar to yesterday we want athletes to avoid nearing failure. Your sets on the Push Jerks may be smaller by that point.

WOD Prep:

1 Round

6 Calorie Row

6 Deadlifts

6 Hang Power Cleans

6 Front Squats

6 Push Jerk

6 Clusters

3 reps per athlete, finish one station before beginning the next.

Metcon (AMRAP – Reps)

“Hard Pass”

Teams of 2


60/45 Calorie Row/ Bike

60 Deadlifts

50/40 Calorie Row

50 Hang Power Cleans

40/30 Calorie Row

35 Front Squats

25 Calorie Row

25 Push Jerks

12 Calorie Row

12 Clusters
Teams will hopefully lift the same weight, if not, multiple bars are ok. ONE WEIGHT across all movements for each athlete. Push Press weight will be your guide. Pick a weight you could do 15 of unbroken while fresh.

Categories: Wod

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