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Author Archives: Justin

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Tuesday, August 16th

Posted on by Justin

15 Overhead Squats / 10 Pull-ups
15 Squat Snatches / 10 Pull-Ups
15 Front Squats / 10 Pull-Ups
15 Squat Cleans / 10 Pull-Ups

Rx (95/65)

Extra Credit Work:
Endurance:
Run
3 x 800m Run
1:1 work:rest

Oly/Strength:
Pendlay Row 5×5
- alternated with
DB Bench 5×10

Skill Development:
AMRAP in 5
Burpee Muscle-ups

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Monday, August 15th

Posted on by Justin

Back Squat 4×2 @ 75-80%
1 x Max Reps
(5lbs more than last week)

10,9,8,7,6,5,4,3,2,1
KB Swings
Goblet Squats
NPU Burpees

Extra Credit Work:
Endurance:
Row
5 x 400m Row @ 2k Pace
- 1:00 rest

Oly + Skill:
EMOM 20
Odd minutes: 1 Snatch @ 70-80% of 1RM
Even minutes: 1 Rope Climb

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Aspire Strong – August 15th

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Monday, August 15th

Intermediate
Back Squat 3×5 (+5 lbs to last workout)
Shoulder Press 3×5 (+2.5 lbs to last workout)

Advanced
Back Squat 5 RM
Push Press 2, 2, 2, 2

AMRAP in 13
225 lb Ground to Overhead – 3 Reps
Strict Handstand Push Ups – 5 Reps
CTB Pull Up – 7 Reps
Lateral Barbell Hops – 9 Reps

Tuesday, August 16th

Take a regularly scheduled class at CF Aspire…

15 Overhead Squats / 10 Pull-ups
15 Squat Snatches / 10 Pull-Ups
15 Front Squats / 10 Pull-Ups
15 Squat Cleans / 10 Pull-Ups
Rx (95/65)

Wednesday, August 17th

Intermediate
Deadlift 5 (+5 lbs to last workout)
Chin Ups 3 x Max Reps

Advanced
“squat” Snatch 2 RM
Chin Ups 3 x Max Reps

100 yd Sprint
30 x 40 lb Ball Slams
- Rest 2 minutes
100 yd Sprint
20 x 50 lb DB Burpees
- Rest 2 minutes
100 yd Sprint
10 x 40 lb Reverse Ball Toss for distance

*For DB Burpees, perform a push-up, and jump with DB’s by your sides.

Friday, August 19th

Sprint
4-7 x 40yd
6-8x 20 yd

9 Thrusters (185/125)
19 Toes to Bar
6 Thrusters (185/125)
16 Toes to Bar
3 Thrusters (185/125)
13 Toes to Bar

Saturday, August 20th

10am WOD @ CrossFit DT1

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This Week’s WODs

Posted on by Justin

Monday, August 15th
Back Squat 4×2 @ 75-80%
1 x Max Reps
(5lbs more than last week)

10,9,8,7,6,5,4,3,2,1
KB Swings
Goblet Squats
NPU Burpees

Tuesday, August 16th

15 Overhead Squats / 10 Pull-ups
15 Squat Snatches / 10 Pull-Ups
15 Front Squats / 10 Pull-Ups
15 Squat Cleans / 10 Pull-Ups

Rx (95/65)

Wednesday, August 17th
50ft Farmer’s Walk

3 Rounds
350m Row
15 Box Jumps
10 Burpees
- 1 min rest

Thursday, August 18th
Push Jerk + Split Jerk

10 Rounds
3 Shoulder to Overhead @ 60%
6 Wallballs

Rx+ 3 Power Clean & Jerks

Friday, August 19th
Front Squat 3

5 Rounds
200m Row
200m Run
10 DB Hang “squat” Cleans

Saturday, August 20th
Deadlift 5

3 Rounds
10 Pull-ups
15 Push-ups
20 Sit-ups
400m Run

Rx+
5 MUs / 10 HSPUs

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Master’s of Mayhem final results

Posted on by Justin

Click here to see this year’s results

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Friday, August 12th

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3 Rounds
500m Row
400m Run
30 Sit-ups
20 Pull-ups
10 Power Cleans (135/95)

Extra Credit Work:
Endurance:
do the metcon :)

Oly/Strength:
Hang Clean
7 x 1 @ 70-80%

Skill Development:
Strict Muscle-ups / Ring Dips

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Thursday, August 11th

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Hexbar Deadlift 3

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

Extra Credit Work:
Endurance:
Run
4 x 400m Run
- 1:00 rest

Oly/Strength:
Barbell Lunge 3×12 moderate weight

Skill Development:
50 Pistols, alternating

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Wednesday, August 10th

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Shoulder Press 3×5

3 Rounds
21 Push-ups
12 Pull-ups
400m Run

Rx+ Start each round with 1 Rope Climb and/or 5 Muscle-ups

Extra Credit Work:
Endurance:
Air Bike
10 Minutes – max calories

Oly/Strength:
Pendlay Row 4×6

Skill Development:
High Box Jumps (be safe/smart!)

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Tuesday, August 9th

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Hang Power Snatches OTM 5×2
- work on catch / pull under
Power Snatch OTM 5×2
Power Snatch OTM 5×1

4 Rounds
8 Hang Power Snatches (75/55)
12 Box Jumps
16 Wallballs

Extra Credit Work:
Endurance:
Tabata Row
8 Rounds
:20 on / :10 rest
max meters

Oly/Strength:
Overhead Squat 3

Skill Development:
Handstand Walks & Shoulder Taps

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Monday, August 8th

Posted on by Justin

Back Squat 4×2 @ 75-80% of 1RM
1 x Max Reps

Partner WOD
10 Rounds (5 each)
1 min row for max meters
10 Front Squats (95/65)

Extra Credit Work:
Endurance & Skill Work:
8 Rounds
1 Rope Climb
200m Run
200m Recovery Walk

Oly/Strength:
Hang Clean
1×2 @ 50%
1×2 @ 60%
1×2 @ 70%
4×1 @ 80%

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