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This Week’s WODs

Posted on by Justin

Monday, August 31st
Snatch OTM 10×1

3 Rounds
10 Overhead Squats @ 60%
400m Run
- rest 90 seconds

Tuesday, September 1st
GOAL TESTING DAY!
Test your progress towards your 2015 Goal

or

Skill Work:
the Kipping Pull-up

21-15-9
Push Presses (95/65)
Box Jumps (24/20)

- rest 2 minutes

21-15-9
Calorie Row
Bar-hop Burpees

Wednesday, September 2nd
Split Jerk OTM 7×2 @ 75% of 1RM

AMRAP in 8
8 Push-ups
10 Wallballs
12 Sit-ups

Thursday, September 3rd
Deadlift 5

2 Rounds
400m Run
40 KB Swings
30 KB Goblet Squats
20 Deadlifts (135/95)
10 Toes to Bar

Friday, September 4th
Back Squat 5

3 Rounds
15 Thrusters (95/65)
12 Burpees

Saturday, September 5th
Press 5

AMRAP in 12
7 Toes to Bar
9 DB Push Presses
11 Box Jumps

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This Week’s WODs

Posted on by Justin

Monday, August 24th

In teams of 3
5 Rounds
30 Front Squats (135/95)
30 Burpees
400m Run
The teams run together, and squat/burpee 1 at a time.

Tuesday, August 25th
Push Press 3
Push Jerk 2
Split Jerk 1

10 Rounds
5 Pull-ups
5 Push-ups
5 Air Squats

Wednesday, August 26th
Back Squat 5

21 Push Presses (75/55)
21 KB Swings (55/35)
400m Run
15 Push Presses
15 KB Swings
400m Run
9 Push Presses
9 KB Swings
400m Run

5:30am Comp Class WOD @ CrossFit Aspire:
Back Squat 5

3 Rounds
15 Thrusters (95/65)
7 Muscle-ups

3 Rounds
15 Overhead Squats (75/55)
7 Strict HSPUs
(Don’t Scale up, move faster!)

Thursday, August 27th
OTM 7
1-3 Muscle-ups / 3-5 Pull-ups

3 Rounds for Time
21 Calorie Row
15 Box Jumps
9 Power Snatches (115/80)

Friday, August 28th
Deadlift + Hang Power Clean + Push Jerk 1

“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Saturday, August 29th
Front Squat 3

3 Rounds
15 Pull-ups
30 Wallballs
400m Run

10am Comp Class @ CrossFit DT1:
2 x Touch-and-go Squat Cleans + 2 Front Squats

2 Rounds
3 Rope Climbs
5 Power Snatches (135/95)
15 Box Jump Overs

- rest 2 minutes

2 Rounds
3 Muscle-ups
5 Power Cleans (185/125)
15 Wallballs

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This Week’s WODs

Posted on by Justin

Monday, August 17th
Front Squat + Push Press + Thruster

Death By Thruster @ 65%
Minute 1: 1 Thruster
Minute 2: 2 Thrusters
Minute 3: 3 Thrusters
…and so on until you cannot complete all the reps for that minute

Tuesday, August 18th
OTM 12
Odd Minutes: 5 Pull-ups
Even minutes: 5 HSPUs

3 Rounds
500m Row
40 Walking Lunges
30 KB Swings
20 Pistols
10 Toes to Bar

Wednesday, August 19th
Power Clean & Jerk 1
OTM 10

3 Rounds
10 Power Clean & Jerks (135/95)
15 Sit-ups
20 Box Jumps

5:30am Comp Class WOD @ CrossFit Aspire:
Power Clean + Front Squat + Push Jerk + Split Jerk
OTM 10

3 Position Snatch (Use 65-80% of Snatch 1RM)
Hang, Above Knee, Floor
OTM 7

15 – 12 – 9
Squat Snatch (95/65)
High Box Jump
400m Run

Thursday, August 20th
Back Squat 5

3 Rounds
15 Pull-ups
15 Front Squats (95/65)
400m Run

Friday, August 21st
“Chris”
3 Rounds
6 Muscle-ups
9 Power Clean & Jerks (185/125)
12 Toes to Bar
15 Wallballs (30/20)

Saturday, August 22nd
Hex Bar Deadlift 5

5 Rounds
10 Deadlifts (185/125)
10 Bumper Plate overhead Sit-ups
20 Bumper Plate overhead Lunges

10am Comp Class @ CrossFit DT1:
Hex bar deadlift 5

Snatch technique work (don’t go heavier, move better)
Otm 3 @ 65% of Snatch 1RM
Otm 3 @ 70% of Snatch 1RM
Otm 3 @ 75% of Snatch 1RM
Power snatch + OHS + Snatch

With 50% of your 1RM Snatch
8,7,6,5,4,3,2,1
Power Snatch
Overhead Squat
HSPU

1 round
500m Row
20 Burpees
400m Run

Single Leg Extra Credit:

Day 1:
4 x 10 DB Reverse Lunges (5L/5R)
3 x 10 Barbell Good Mornings

Day 2:
7 x 3 High Box Jumps
- Be explosive, but don’t be risky. Choose a box you can 100% not miss

3 x 8 DB Single-leg Romainian Deadlifts Right Leg
- alternated with
3 x 8 DB Single-leg Romainian Deadlifts Left Leg

Day 3:
Barbell Lunges
4 x 16 (8L/8R, alternating)

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This Week’s WODs

Posted on by Justin

Monday, August 10th
Deadlift 3

21-15-9
Deadlifts (225/155)
400m Run

Tuesday, August 11th
Overhead Squat 3

AMRAP in 10
6 Overhead Squats @ 50%
6 Bar-hop burpees

Wednesday, August 12th
Push Press 3
- 5 Pull-ups between sets

3 Rounds
15 Wallballs
15 Box Jumps
15 KB Swings

5:30am Comp Class @ CrossFit Aspire:
Clean & Jerk Complex:
Power Clean + Front Squat + Thruster + Push Jerk + Split Jerk

3 Rounds
21 Pull-ups
15 HSPUs
9 Thrusters (135/95)

3 Rounds, not for time
10 Partner GHRs
15 Evil Wheels

Thursday, August 13th
Hang Power Snatch + Power Snatch

“Snatch Chief”
5 Rounds
3 Minutes On 1 Minute Off
3 Power Snatches (95/65)
6 Push-Ups
9 Air Squats

Friday, August 14th
Back Squat 5

3 Rounds
21 Thrusters (75/55)
400m Run

Saturday, August 15th
OTM 10
Power Clean

8,7,6,5,4,3,2,1
Power Cleans
Pull-ups
Burpees

10am @ CrossFit Aspire:
“Barbells for Brianna”
Double Partner Grace

Single Leg Extra Credit:

Day 1:
40 Pistols (20L/20R, alternating)
50 DB Walking Lunges, rest as needed
- hold 2 HEAVY DBs at your sides

Day 2:
DB Step-ups
3 x 20 (10L/10R, alternating)

3 x 7 Barbell Bulgarian Split Squats Right
3 x 7 Barbell Bulgarian Split Squats Left
- keep an upright torso
- press your front heel in to the ground
- keep the majority of the weight on your front leg

Day 3:
Barbell Reverse Lunges
4 x 16 (8L/8R, alternating)
- Chest up!
- expect to use less weight than last week’s lunges.

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This Week’s WODs

Posted on by Justin

Monday, August 3rd

“The Horrible Hundred”
25 Deadlifts (215/175)
25 Squat Clean & Jerks (125/85)
25 Thrusters (75/55)
25 Overhead Squats (45/35)

Tuesday, August 4th
Bench Press 5

AMRAP in 10
5 Strict HSPUs
5 Strict Pull-ups
10 Pistols
- then
800m Run
*scale HSPUs to seated DB Presses
*Scale Pistols to Lateral Box Step-ups

Wednesday, August 5th
Front Squat 5

3 Rounds
30 Double Unders
20 Toes to Bar
10 DB Squat Clean Thrusters

5:30am Comp Class @ CrossFit Aspire:
Clean Complex:
1 Power Clean + 2 “Squat” Cleans + 3 Front Squats

21-15-9
Hang Squat Clean Thruster (95/65)
Toes to Bar

1 mile run
50 Wallballs

Thursday, August 6th
Rope Climbs

Teams of 2
AMRAP 20:
60 Calorie Row, 60 KB Swings
50 Calorie Row, 50 Wallballs
40 Calorie Row, 40 Box Jumps
30 Calorie Row, 30 Burpees
20 Calorie Row, 200m Run

Friday, August 7th
Snatch Balance 3
Hang Snatch 2
Snatch 1

21-15-9
Pull-ups
Push-ups
Sit-ups
Air Squats

Saturday, August 8th
Back Squat 5

1000m Row
-then
21-15-9
KB Squats
KB Swings

10am Comp Class @ CrossFIt DT1:
Back Squat 5

AMRRAP in 12
3 Muscle-ups
3 Strict HSPUs
3 Overhead Squats (115/80)
3 Bar-hop Burpees

15 Power Clean & Jerks (185/125)
15 CTB Pull-ups
800m Run
15 CTB Pull-ups
15 Power Clean & Jerks

Single Leg Extra Credit:

Day 1:
DB Step-ups
3 x 16 (8L/8R, alternating)
- moderate weight/height
- actively drive your heal into the box

Barbell Good Mornings
3 x 10
- moderate weight, send your hips back not down
- maintain a flat back

Day 2:
3 Rounds, not for time
8 x DB Single-leg Romanian Deadlifts Right
8 x DB Single-leg Romanian Deadlifts Left
8 x DB Bulgarian Split Squats Right
8 x DB Bulgarian Split Squats Left
- perform all 4 movements with 2 dumbbells, one in each hand
- slow, controlled reps

Day 3:
Barbell Lunges
4 x 16 (8L/8R, alternating)
- don’t go too heavy
- keep a tall chest and upright torso
- if your knee is slamming into the ground, or your chest is dipping forward, go lighter
- push your front heal into the ground to stand tall

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This Week’s WODs

Posted on by Justin

Weather Warning: This week will be the hottest week we’ve seen so far this year. Stay hydrated, bring water, be smart. We’re keeping our metcons short and sweet (but not easy) this week to be safe.

Monday, July 27th
Power Snatch
OTM 10×2

1000m Row
50 KB Swings
30 Pull-ups

Tuesday, July 28th
Back Squat
3×3 70-80% of 1RM

3 Rounds
30 DB Snatches
20 Front Squats(75/55)
10 Burpees

Wednesday, July 29th
Hex Deadlift 3

3 Rounds
10 Deadlifts (225/155)
25 Wallballs (20/14)
- RX+ (275/185) & (30/20)

5:30am Comp Class @ CrossFit Aspire:
Deadlift
7×1 @ 90% of 1RM

3 Rounds
10 Deadlifts (275/185)
25 Wallballs (30/20)

3 Rounds
10 HSPUs
15 CTB Pull-ups
20 Pistols

Thursday, July 30th
Split Jerk 2,2,2,1,1,1,1

“The 5 Minute Bear”
AMRAP in 5
Bear Complexes (135/95)
- Power Clean
- Front Squat
- Push Press
- Back Squat
- BTN Push Press

Friday, July 31st
Power Clean
OTM 10

4 Rounds
7 HSPUs
14 Box Jumps
21 Double Unders

Saturday, August 1st

Thruster 3

“Helen”
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

10am Comp Class @ CrossFit DT1:
Snatch Complex
Hang Snatch + Snatch Balance + Snatch

Clean Complex
Hang Clean + Front Squat + Split Jerk

5 Rounds, every 5 minutes
12 Pull-ups
21 KB Swings
400m Run

Extra Credit Sprint Work:
Be sure to warm up properly before running with dynamic movements and stretches like these:

Shuffles
Grapevines / Karaokes
Skipping
Skipping with Knees across Body
High Knees
Butt Kicks
Toy Soldier Walks
Walking Lunges
Bear Crawls
Sumo Squat walks
Leg Swings (Left to right & Front to Back)

Day 1
400m @ 80% intensity
- rest 3-5 minutes
400m run + 200m Sprint
- rest 3-5 minutes
400m @ 80% intensity

Day 2
OTM 10
75m Sprint

Day 3
Testing Day
400m Time Trial

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This Week’s WODs

Posted on by Justin

Monday, July 20th

20 Deadlifts (195/125)
50 Push-ups
20 Power Cleans (145/95)
50 Hollow Rocks
20 Power Snatches (95/65)
50 Air squats

The weights use three 25 lb plates per side for the men, and three 15 lb plates for the women.

Rx+
Deadlift – (235/155)
Power Clean – (185/125)
Power Snatch – (135/95)

Tuesday, July 21st

“Push Press Lynne”
5 Rounds
Max Rep Push Presses
Max Rep Pull-ups

Wednesday, July 22nd
Back Squat 8

400m Run
45 Back Squats (95/65)
400m Run
30 Front Squats
400m Run
15 Overhead Squats
(135/95) Rx+

5:30am Comp Class @ CrossFit Aspire:
Front Squat / Back Squat
3 + 7
- perform 3 Front Squats, rack the barbell, and immediately un-rack it again and perform 7 back squats

400m Run
45 Back Squats (135/95)
400m Run
30 Front Squats
400m Run
15 Overhead Squats

3 Rounds, not for time
8 Partner GHRs
12 GHD Sit-ups
16 Pistols

Thursday, July 23rd
Clean OTM 10

3 rounds
3 cleans @ 70%
15 pullups
400 meter run
- rest 2 minutes

Friday, July 24th

“Christmas in July”
12 Days of Christmas

Each person has 1 set of heavy dumbbells and a Kettlebell

1. Power Clean and Jerks
2. Single Arm Power Snatch
3. Thrusters
4. Pull Ups
5. Burpees
6. KB Swings
7. Sit Ups
8. Jumping Squats
9. Clapping Push Ups
10. Weighted Lunges
11. DB Push Press
12. Man Makers

To be done in the style of the “12 Days of Christmas” song.

1 … 2,1 … 3,2,1 … 4,3,2,1 …

Saturday, July 25th
Shoulder Press 3

21-15-9
Push Presses (95/65)
Box Jumps
Wallballs

10am Comp Class @ CrossFit DT1:
Snatch
OTM 4
5 @ 50% of 1RM
- rest 1 min
OTM 4
3 @ 60@ of 1RM
- rest 1 min
OTM 4
2 @ 70@ of 1RM
- rest 1 min
OTM 4
1 @ 80@ of 1RM

1000m Run
25 Power Cleans (135/95)
25 Box Jump Overs (24/20)
25 CTB Pull-ups
50 Wall Balls (20/14)
25 CTB Pull-ups
25 Box Jump Overs (24/20)
25 Power Cleans (135/95)

Extra Credit Sprint Work:
Be sure to warm up properly before running with dynamic movements and stretches like these:

Shuffles
Grapevines / Karaokes
Skipping
Skipping with Knees across Body
High Knees
Butt Kicks
Toy Soldier Walks
Walking Lunges
Bear Crawls
Sumo Squat walks
Leg Swings (Left to right & Front to Back)

Day 1
4 x 300m Sprint
- 2 minute rest

Day 2
800m
- rest 3 minutes
600m
- rest 2 minutes
400m
- rest 1 minute
200m

Day 3
4 x 100m
4 x 150m
4 x 100m
- rest 1-2 minutes between efforts

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This Week’s WODs

Posted on by Justin

Monday, July 13th
Overhead Squat 3

1000m Row
80 KB Swings
60 Wallballs
400m Run
20 Toes to bar
10 Burpees

Tuesday, July 14th
OTM 12
Odd: 5 HSPUs
Even: 10 Lateral Step-ups

2 Rounds
18 Calorie Row
15 Thrusters (95/65)
12 Pull-ups

Wednesday, July 15th
Split Jerk
OTM 7

“Grace”
30 Power Clean & Jerks (135/95)
- or
“Heavy Grace”
30 Power Clean & Jerks (AHAP)

5:30am Comp Class @ CrossFit Aspire:
OTM 7
Clean + Front Squat + Push Jerk + Split Jerk @ 60% of Clean & Jerk 1RM

“Heavy Grace”
30 Power Clean & Jerks (AHAP)

3 Rounds – not for time
10 Turkish Get-ups 5L/5R (35/25)
10 Good Mornings – moderate weight
15 GHD Sit-ups

Thursday, July 16th
Strict Muscle-Up / Dip Skill Work

“Kelly”
3 Rounds
10 Front Rack Lunges (115/80)
10 Burpees
- rest 2 minutes
9,8,7,6,5,4,3,2,1
Strict Pull-ups
Power Snatches(95/65)

Rx+ (135/95)

Friday, July 17th
Bench Press 6

“Annie’s on the Run”
50 – 40 – 30 – 20 – 10
Double-Unders
Sit-Ups
400m Run after each round

Saturday, July 18th
Back Squat 10

4 Rounds
10 Toes to Bar
10 Front Squats @ 50%
10 Box Jumps

10am Comp Class @ DT1:
“DT”
5k Run
“DT”

Extra Credit Sprint Work:
Be sure to warm up properly before running with dynamic movements and stretches like these:

Shuffles
Grapevines / Karaokes
Skipping
Skipping with Knees across Body
High Knees
Butt Kicks
Toy Soldier Walks
Walking Lunges
Bear Crawls
Sumo Squat walks
Leg Swings (Left to right & Front to Back)

Day 1
3 Rounds
400m run
200m Sprint!
- rest 3 minutes

Day 2
10 x 100m
- rest EXACTLY :45 seconds between sprints

Day 3
2 x 100m
2 x 150m
2 x 200m
2 x 150m
2 x 100m
- rest 1-2 minutes between efforts

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This Week’s WODs

Posted on by Justin

Monday, July 6th
Push Press 3

21-15-9
Push Presses (95/65)
KB Swings
-400m Run after each round

Tuesday, July 7th
Back Squat 3

3 Rounds
7 Muscle-ups
7 “squat” Clean & Jerks
- Scale Muscle-ups to 2 Pull-ups & 2 Push-ups

Wednesday, July 8th
Deadlift 3

“Christine”
3 Rounds for Time
Row 500 Meters
12 Deadlifts (bodyweight)
21 Box Jumps (20 inch)

5:30am Comp Class @ CrossFit Aspire:
Deadlift 3
- Heavy, but not maximal

Bear Complex 3RM
- Take 10 minutes to establish a 3rm Bear Complex

4 Rounds
10 HSPUs
15 Box Jumps (24/20)
20 Wallballs (20/14)
25 KB Swings (53/35)
- 1 minute rest between rounds
- Don’t go heavier, move faster!

Thursday, July 9th
Hang Snatch + Snatch
OTM 10

AMRAP in 12
10 DB Snatch + Lunge (5L,5R)
10 DB Thrusters (5L,5R)
10 V-ups

Friday, July 10th
Power Clean 2

15 Power Cleans (135/95)
400m Run
30 Back Squats
400m Run
15 Power Cleans

Saturday, July 11th
Front Squat 3

AMRAP in 10
5 Pull-ups
5 Front Squats (95/65)
5 Burpees
5 Push Presses

10am Comp Class @ CrossFit DT1:
Clean & Jerk Complex
High Hang Clean + Push Press + Hang Clean + Push Jerk + Clean + Split Jerk

Snatch Complex
High Hang Snatch + Overhead Squat + Hang Snatch + BTN Snatch Grip Push Press + Snatch + Snatch Balance

3 Rounds
10 CTB Pull-ups
10 Front Squats (95/65)
10 Push Presses
10 Thrusters

Extra Credit Sprint Work:
Be sure to warm up properly before running with dynamic movements and stretches like these:

Shuffles
Grapevines / Karaokes
Skipping
Skipping with Knees across Body
High Knees
Butt Kicks
Toy Soldier Walks
Walking Lunges
Bear Crawls
Sumo Squat walks
Leg Swings (Left to right & Front to Back)

Day 1
400m Time Trial
- perform 2-3 max effort 400m Runs to establish a baseline measure of your speed.

Day 2
10 x 100m
- rest EXACTLY 1 minute between sprints

Day 3
8 Rounds
200m Run
200m Walk

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This Week’s WODs

Posted on by Justin

Monday, June 29th
OTM 7
1-3 Muscle-ups / 5 Pull-ups

400m Run
50 Walking Lunges
400m Run
50 KB Swings
400m Run
50 Sit-ups
400m Run
50 KB Goblet Squats
400m Run

Tuesday, June 30th
Hang Clean + Clean
OTM 10

15-12-9
Power Cleans (135/95)
Front Squats
Push Jerks

Wednesday, July 1st
Back Squat 3×5

AMRAP in 7
7 Front Squats (95/65)
7 Burpees

5:30am Comp Class @ CrossFit Aspire
Back Squat 3×5

“The Fives”
5 Rounds
5 Handstand push-ups
5 Thrusters (135/95)
5 Knees to elbows
5 Deadlifts (245/175)
5 Burpees
5 KB swings, 2 pood
5 Pull-ups

Thursday, July 2nd
OTM 7
Push Jerk + Split Jerk

“Strict Nicole”
AMRAP 20
400 Meter Run
Max Unbroken Strict Pull-Ups

Friday, July 3rd
Power Snatch 2

15 Power Snatches (115/80)
500m Row
30 Back Squats
500m Row
15 Power Snatches

Saturday, July 4th
“Team Nutts”

In teams of 2,
20 Handstand push-ups
250 pound Deadlift, 30 reps
50 Box jumps, 30 inch box
100 Pull-ups
200 Wallball shots, 20 pounds
400 Double-unders
Run 400 meters with a 45lb plate (Both Partner’s Run)

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