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This Week’s WODs

Posted on by Justin

Monday, February 22nd
Bench Press 5
-alternated with
Pendlay Row 5

Partner WOD
250m Row
-amrap Pull-ups
250m Row
-amrap Push-ups
250m Row
-amrap Sit-ups
250m Row
-amrap Squats

Tuesday, February 23rd
Back Squat – 25 minutes to find your 1 rep max

21 – 15 – 9
KB Swings
Burpees

Wednesday, February 24th
Hang Power Snatches
OTM 12
4 minutes x3
4 minutes x2
4 minutes x1

AMRAP in 5
10 DB Hang Power Snatches
15 Wallballs

- Rest 3 minutes

AMRAP in 5
10 Toes to Bar
15 DB Goblet Squats

5:30am Comp Class @ CrossFit Aspire
in 6 minutes
- max Snatch
directly into
in 6 minutes
- max Clean & Jerk

AMRAP in 4:
30 Lateral Barbell Burpees
amrap Power Snatches (95/65)
Rest 4:00

AMRAP in 4:
20 Lateral Barbell Burpees
amrap Thrusters (135/95)
Rest 4:00

AMRAP in 4:
10 Lateral Barbell Burpees
amrap Power Clean & Jerks (185/125)

Thursday, February 25th
Push Press 3

3 Rounds
25 Double Unders
20 DB Push Presses
15 Pull-ups
10 DB Hang Squat Cleans

Friday, February 26th
1 1/4 Front Squat x 2

25 V-ups
50 Back Squats (95/65)
750m Row
50 Back Squats (95/65)
25 V-ups

Saturday, February 27th
Power Clean 2

21-15-9
Deadlifts
Plate Overhead walking lunges
Bar-hop Burpees
- use Power Clean weight for DLs

Saturday schedule
8am & 9am – regular classes
10am @ CrossFit Aspire ONLY - Open WOD 16.1

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Rookie Rumble Spring 2016

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Click Here to sign up for the April 2 Rookie Rumble @ CrossFit Aspire

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This Week’s WODs

Posted on by Justin

Monday, February 15th
Back Squat 3×5
@ +2.5/5 lbs

5 Rounds
10 DB Box Step-ups
15 KB Swings
10 Burpees
- rest 1 minute

Tuesday, February 16th
OTM 20
Odd: 5 HSPUs
Even: 5 Pull-ups

AMRAP in 12
15 Box Jumps (24/20)
11 Shoulder to Overheads (115/75)
7 Toes to Bar

Wednesday, February 17th
Deadlift 5

500m Row
40 Deadlifts (135/95)
30 Box Jumps (24/20)
20 Front Squats (135/95)
- Rx+ 155

5:30am Comp Class @ CrossFit Aspire
Deadlift 5

21-15-9
Deadlifts (275/175)
Box Jumps (30/24)

30 Burpee Muscle-ups

Thursday, February 18th
Overhead Squat 3

3-6-9-12-15
Power Snatches (75/55)
Front Squats (75/55)

- rest 3 minutes

3-6-9-12-15
Calorie Row
Burpees Over the Rower

Friday, February 19th
Warm Up:
Kneeling Overhead Dumbbell Hold to Stand

Power Clean & Jerk
OTM 10×1

3 Rounds
30 Double Unders
10 Power Cleans (135/95)
15 Pull-ups
10 Jerks (135/95)

Saturday, February 20th
Thruster 3
- advanced – touch-n-go Squat Clean Thruster x 3

30-20-10
Thrusters (95/65)
Wallballs

10am Comp Class @ CrossFit DT1
“The Big Clean Complex”
6 sets of the following
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

2 Rounds
18 Handstand Push-ups
15 Chest-to-bar Pull-ups
12 Squat Cleans 175/120

3 Rounds
25 Wallballs (20/14)
7 Power Snatches (135/95)

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This Week’s WODs

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Monday, February 8th
Bench Press 3×5
- 10 Red band Pull aparts between sets

In 3:00
400/300m Row
Max Toes to Bar

Rest 3:00

In 3:00
400/300m Row
Max Push-ups

Rest 3:00

In 3:00
400/300m Row
Max Double-Unders

Tuesday, February 9th
Back Squat 3×5
+ 2.5/5lbs

5 Rounds
7 CTB Pull-ups
10 Burpees

Wednesday, February 10th
Hang Power Clean + Power Clean

3 Rounds
7 Power Cleans (185/125)
21 Sit-ups

5:30am Comp Class @ CrossFit Aspire
Hang Power Clean + Push Jerk + Power Clean + Split Jerk

2 Rounds
10 Power Clean & Jerks (185/125)
5 Wallballs (40/30)
10 Wallballs (30/20)
15 Wallballs (20/14)
20 Wallballs (14/10)
- Perform Wallballs unbroken (be safe!)

3 Rounds not for time
10 Good Mornings (115/80)
15 GHD Sit-ups
1 min Weighted plank hold

Thursday, February 11th
Barbell Lunge 12 (6 each leg, alternating)

AMRAP in 12
1 Rope Climb
5 HSPUs
10 Burpee Box Jumps

Friday, February 12th
OTM 15
Hang Power Snatch 5×1
Hang Power Snatch + OHS 5×1
Hang Snatch 5×1

4 Rounds
10 Pull-ups
15 V-ups
10 Overhead Squats (95/65)

Saturday, February 13th
Split Jerk
OTM 7×2 @ 70%

30 Second Fight Gone Bad
3 Rounds
:30 work / :30 rest
Wall-balls (20/14)
KB Swings (53/35)
Box Jumps (20″)
Push Presses (75/55)
Row (Calories)

10am Comp Class @ CrossFit DT1
Touch-and-go Power Clean & Jerk 3RM

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

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This Week’s WODs

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Monday, February 1st
OTM 10×1
Power Clean & Jerk

5 Rounds
6 Power Clean & Jerks (135/95)
10 Wallballs

Tuesday, February 2nd

3 Rounds, not for time
50ft Waiter’s Walk L
50ft Waiter’s Walk R
50ft Suitcase Carry L
50ft Suitcase Carry R

AMRAP in 7
‘Mary’
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups

Rest 3 minutes

AMRAP in 7
‘Cindy’
5 Pull-ups
10 Push-up
15 Squats

Wednesday, February 3rd
Back Squat 3×5
+ 2.5/5lbs

12-10-8-6-4-2
Front Squats (95/65)
Toes to Bar
Hollow Rocks

5:30am Comp Class @ CrossFit Aspire
Back Squat 3×5
+ 2.5/5lbs

CrossFit Games Open Workout 14.4
AMRAP in 14
60 Calorie row
50 Toes to bar
40 Wallballs (20/14)
30 Cleans (135/95)
20 Muscle-ups

Thursday, February 4th
OTM 7×3
Hang Power Snatch

AMRAP in 6
6 Power Snatches (75/55)
9 Burpees

Friday, February 5th
Hex Bar Deadlift 3

3 Rounds
20 Single Arm KB Swings (10L/10R)
30 Calorie Row
40 Double Unders

Saturday, February 6th
Thruster 3

AMRAP in 12
5 Thrusters (95/65)
5 Pull-ups
5 Box Jumps

10am Comp Class @ CrossFit DT1
‘Swolemate Complex’
Clean + Push Jerk + Hang Clean + Split Jerk

Partner WOD
80 Thrusters (135/95)
80 CTB Pull-ups
80 Box jump overs (24/20)
*reps can be partitioned any way (i.e. 8 rounds 10 thrusters, 10 pull-ups, 10 box jump overs)

Partner WOD
8 Rounds
250m Row
Max Rep Bear Complex (115/75)
- One partner rows while the other lifts, 4 rows each

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This Week’s WODs

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Monday, January 25th
Push Press + Push Jerk + Split Jerk

AMRAP in 7
7 Front Squats (95/65)
7 Jerks (95/65)
7 Toes to Bar

Tuesday, January 26th
“Power Drill”
5 Rounds
5 HSPUs (scale to 2 Wall walks)
10 Power Cleans (135/95)
15 Burpees
20 KB Swings (55/35)
25 Wallballs (20/14)
3 Minute Rest
- 40min time cap

Wednesday, January 27th
Turkish Get-ups 3L+3R

“John”
AMRAP in 24
Partner WOD
300m Row
6 Burpees
12 Plate Overhead Lunges (45/25)
- One partner rows while the other Burpees & Lunges

5:30am Comp Class @ CrossFit Aspire
Snatch Balance + OHS
- Fast is more important than heavy

Partner WOD
300m Row
10 Snatches (95/65)
300m Row
10 Power Snatches (115/80)
300m Row
10 Cleans (135/95)
300m Row
10 Power Cleans (155/105)
- Partner A rows while partner B lifts, then they switch
- Both partners perform all 4 movements

Thursday, January 28th
Back Squat 3×5
+ 2.5/5lbs

AMRAP in 15
Teams of 2
5 Strict Pull-Ups
10 Box Jumps
15 Back Squats (135/95)
- One partner working at a time

Friday, January 29th
Power Snatch + OHS + Snatch

10-9-8-7-6-5-4-3-2-1
OHS (45/35)
Good Mornings (45/35)
Plyo Push-ups
Plate Overhead Sit-ups

Saturday, January 30th
All Classes cancelled
In-house Comp @ CrossFit Aspire @ 9:00
Athletes check-in/warm-up @ 8:30

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This Week’s WODs

Posted on by Justin

Monday, January 18th
Hang Power Snatch
3 positions
High Hang, Hang, Below Knee
- Don’t Chase PRs
- Work on speed and landing position

AMRAP in 5
15/12 Calorie Row
7 Hang Power Snatches (95/65)

- rest 5 minutes

AMRAP in 5
15/12 Calorie Row
7 Hang Power Snatches (95/65)
- Use a weight you can perform unbroken sets with

Tuesday, January 19th
Power Clean OTM 15×1
Minutes:
1-5 Light and fast
6-10 65-80%
11-15 Heavy

AMRAP in 7
2 Front Squats (115/80)
2 Bar-hop Burpees
4/4, 6/6, etc
(Rx+ 165/105)

Wednesday, January 20th
Shoulder Press 5

1,000 Meter Row
75 Double-Unders
50 Sit-Ups
25 DB Push Presses

5:30am Comp Class @ CrossFit Aspire
BTN Jerk 1

3 Rounds
10 CTB Pull-ups
10 Power Snatches (115/80)
10 Power Clean & Jerks
10 Thrusters

Thursday, January 21st
Deadlift 3
- Stand up and re-set core/back between each rep
- alternated with
10 DB Step-ups

AMRAP in 12
5 Pull-ups
10 Renegades Row with Push-ups
15 Wallballs

Friday, January 22nd
Back Squat 3×5
+ 2.5/5lbs

5 Rounds
10 Barbell Lunge (75/55)
10 Back Squat
10 Burpees

Saturday, January 23rd
All Classes cancelled
In-house Comp @ CrossFit Aspire @ 9:00
Athletes check-in/warm-up @ 8:30

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This Week’s WODs

Posted on by Justin

Monday, January 11th
Power Clean 3

5 rounds of:
:30 of Deadlifts
:30 of Push-ups
:30 of Box jumps
:30 of V-ups
1:00 of rest

-Use Power Clean x 3 weight for Deadlifts

Tuesday, January 12th
Paused Front Squat 2

Teams of 2
AMRAP 20
15 Wallballs
10 Calorie Row
5 Dumbbell Box Step Overs
One partner performs a full rounds while the other rests
Post your amazing team name to comments

Wednesday, January 13th
Push Press 7,7,5,5,3,3
- pause briefly at top
- lower barbell into dip-drive

3 Rounds
3:00 On / 3:00 Rest:
3 Push Presses (95/65)
3 Abs
6 Push Presses
6 Abs
9 Push Presses
9 Abs
etc …

Round 1 – Knees To Elbows
Round 2 – Hollow Rocks
Round 3 – Sit-ups

5:30am Comp Class @ CrossFit Aspire
Push Press 7,7,5,5,3,3
- pause briefly at top
- lower barbell into dip-drive

3 Rounds
7 Power Cleans (185/125)
14 Toes to Bar

3 Rounds
7 Power Snatches (115/80)
14 Pull-ups

Thursday, January 14th
1 Clean + 2 Front Squats
- up to 80% of Max Clean

3 Rounds
5 Front Squats (135/95)
15 Pull-ups
5 Front Squats
15 Burpees

Friday, January 15th
Teams of 3:
100 Calorie Row
100 Box Jump Overs
100 Thrusters (95/65)
100 Toes to Bar
100 Thrusters (95/65)
100 Box Jump Overs
100 Calorie Row

Saturday, January 16th
Back Squat 3×5
@ +2.5/5 lbs vs 12/29

AMRAP in 10
10 Lateral Plyo Push-ups
10 V-ups
10 KB Swings
10 Walking Lunges

10am Comp Class @ CrossFit DT1
Back Squat 3×5

Partner Linda
20,18,16,14,12,10,8,6,4,2
1.5xBW Deadlifts
1xBW Bench Presses
.75xBW Cleans
- Base body weight on the average between the teammates

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This Week’s WODs

Posted on by Justin

Monday, January 4th
15 minutes to establish
1RM Clean & Jerk

“The Garage”
3 Rounds
10 Pull-ups
10 Front Squats 135 / 95
10 Burpees

Cash Out:
Final 2015 Goal Testing
- OR ….
Test your new 2016 Goal
- OR ….
Work on that thing you need to work on

Tuesday, January 5th
Gymnastics Skill Work
3-5 Rounds
1 Rope Climb
5 HSPUs or 30 sec handstand hold
30 Double Unders

“Jack”
AMRAP in 20
10 Push Presses (115/75)
10 KB Swings (55/35)
10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Wednesday, January 6th
Barbell Lunge 12 (6 each leg, alternating)

4 Rounds
10 Deadlifts (135/95)
10 Back squats
30 Double Unders
- if you’re a beast, go heavier…

5:30am Comp Class @ CrossFit Aspire
3 pos Snatch (hang, below knee, ground)

4 Rounds
10 Deadlifts (135/95)
10 Back squats
30 Double Unders
- if you’re a beast, go heavier…

4 x 50ft Walking Weighted lunges
- 15 GHD Sit-ups between

Thursday, January 7th
Gymnastics Work
Muscle-ups, strict pull-ups, Ring Dips

50 Calorie Row
40 Wallballs
30 Toes to bar
20 Burpees
10 Muscle-ups (sub 30 pull-ups)

Friday, January 8th
Floor Press 5
-alternated with
Pendlay Row 5

8 rounds with partner(4 rounds each)
Partner A : 250m row
Partner B : Hold double KB front rack 53/35

Saturday, January 9th
Hang Power Snatch
3×2 @ 55%
2×2 @ 65%
2×1 @70-75%
3×1 @ 80%

25 Minute OTM:
Min 1: Plank 45s work 15s rest
Min 2: Turkish get up (Heavy) x1 each side
Min 3: Mountain climbers
Min 4:Knee up dead hang
Min 5: Down dog

10am Comp Class @ CrossFit DT1
Max Effort 500m Row

With a running clock:
10 Min OTM:
1 Hang squat snatch @ 65-75%
6 Bar facing burpees

-Rest 5 minutes then

10 Min AMRAP:
10 Cal row
15 TTB
10 Pull-ups

-Rest 5 minutes then as a TEAM of 2 complete the following :

5K row
100 burpees
100 front squats 75/55
100 russian Kb swings 70/53

*Partner A rows 250m at a time
*Partner B is getting as much work done as possible until A is done
**Complete all reps before moving to the next exercise

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This Week’s WODs

Posted on by Justin

Holiday Schedule
New Year’s Eve: 5:30am, 6:30am, 9:30am, 12pm and 5:30pm ONLY
New Year’s Day: Closed
*If you really really want to work out on New Year’s Day, convince a coach to come in and run a WOD, or give you some Open Gym for a few hours!

Monday, December 28th
Hex Bar Deadlift 5

4 Rounds
7 Deadlifts (275/175)
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Air Squats

Tuesday, December 29th
Back Squat 3×5
@ +2.5/5 lbs vs 12/19

3 Rounds
10 HSPUs
15 Front Squats (95/65)
300m Row
- rest 1 minute

Wednesday, December 30th
Power Clean & Jerk
OTM 10 @ 80% of 1RM

15-10-5
Power Clean & Jerks (135/95)
CTB Pull-ups

5:30am Comp Class @ CrossFit Aspire
Power Clean & Jerk
OTM 10

15-10-5
Power Clean & Jerks (135/95)
Muscle-ups

Thursday, December 31st

“Filthy Fifty”

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (35/25 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45/35 pounds)
50 Good Mornings (45/35 pounds)
50 WallBalls (20/14 pound ball)
50 Burpees
50 Double-Unders

Friday, January 1st

Closed for New Years Day

Saturday, January 2nd
Hang Power Snatch + Power Snatch
OTM 10

AMRAP in 12
7 Toes to Bar
7 Power Snatches (95/65)
14 Pistols

10am Comp Class @ CrossFit DT1
Squat Snatch
EMOM for 20 minutes of:
1 squat snatch
Start at 75% and add 5 lbs every time you make the lift. Subtract 15 lbs when you miss.

For time as a 2-person team:
50 Power Cleans (165/105)
50 Overhead Squats (135/95)
50 Power Snatches (95/65)

AMRAP 7 minutes of:
3 Muscle-ups
5 Handstand Push-ups
7 Toes-to-bar

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