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This Week’s WODs

Posted on by Justin

Monday, April 25th
Front Squat 3

500m Row
40 Back Squats (135/95)
30 Toes to Bar
20 Push Jerks
10 Pull-ups or Muscle-ups

Tuesday, April 26th
OTM 10
Hang Power Snatch + Power Snatch

4 Rounds
21 Double Unders
14 Burpees
7 Power Snatches (75/55)
- rest 90 seconds

Wednesday, April 27th
Bench Press 3

3 Rounds
21 KB Swings
21 Push-ups
400m Run

Thursday, April 28th
Back Squat 5×5 @ 75-85%

Partner WOD
8 Rounds (4 Rounds each)
250m Row
AMRAP Sit-ups

Friday, April 29th
Pistol Skill Work

Shoulder Press 5

4 Rounds
min 1 – 8 Pistols
min 2 – 8 Strict Pull-ups
min 3 – 16 DB Walking Lunges
min 4 – 16 DB Push Presses

Saturday, April 30th
OTM 10
Hang Power Clean + Power Clean

20 Box Jumps
400m Run
10 Power Cleans (135/95)
800m Run
10 Power Cleans
400m Run
20 Box Jumps

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This Week’s WODs

Posted on by Justin

Monday, April 18th
OTM 10
2 position Hang Clean
(High Hang & Above Knee)

5 Rounds
200m Run
10 Front Squats (95/65) (135/95 Rx+)
10 Box Jumps

Tuesday, April 19th
Kipping HSPUs

“Diane”
21-15-9
Deadlifts (225/155)
HSPUs

Wednesday, April 20th
Split Jerk OTM 7×2

AMRAP in 12
9 Pull-ups
15 Kettlebell Swings
30 Double-Unders

Thursday, April 21st
OTM 10
2 position Hang Snatch
(High Hang & Above Knee)

50 DB Power Snatches (45/30)
1000m Row
50 Box Jump overs

Friday, April 22nd
Back Squat 3×5 @ 70-80%

3 Rounds
400m Run
15 Push-ups
20 Sit-ups
25 Air Squats
- Rx+ Wear a weight vest

Saturday, April 23rd

“Dirty 30”
30 Box Jumps (24″/20″)
30 Chest to Bar Pull-Ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Presses (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double-Unders

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This Week’s WODs

Posted on by Justin

Monday, April 11th
Kipping Pull-up mini Clinic

5 Rounds
min 1: 5 Pull-ups
min 2: 10 Burpees
min 3: 12/8 Calorie Row
min 4: 15 UNBROKEN Wallballs
min 5: Rest

Tuesday, April 12th
OTM 10
2 Position Hang Power Clean

AMRAP in 8
5 Hang Power Cleans (95/65)
10 Push-ups
15 Abmat Sit-ups

Wednesday, April 13th
Paused Front Squat 2

3 Rounds
10 Hollow Rocks
10 Barbell Lunges (75/55)
20 Double Unders

- rest 2 minutes

3 Rounds
10 Hollow Rocks
10 Barbell Lunges (75/55)
20 Double Unders

Thursday, April 14th
OTM 10
2 Position Hang Power Snatch

Touch and go Deadlift skill work

5 Rounds
7 Deadlifts (185/125)
14 Box Jumps

Friday, April 15th
Press 5
Push Press 3
Push Jerk 1

AMRAP in 10
Partner WOD
200m Row
AMRAP KB Swings

Saturday, April 16th
Back Squat 5 @ 70-75%

15-12-9
Pull-ups
Front Squats (95/65)
400m Run

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This Week’s WODs

Posted on by Justin

Monday, April 4th
Front Squat 1RM

AMRAP in 10
10 Calorie Row
20 Lunges
30 Double Unders

Tuesday, April 5th
Bench Press 3×5

5 Rounds
5 Man Makers (30/20)
5 Muscle-ups or 10 Pull-ups

Wednesday, April 6th
Pistols and Hand Stand Push-ups

AMRAP in 12
Up Ladder of
5 KB Swings
5 Box Jumps
5 Abmat Sit-ups
6,6,6
7,7,7 etc…

Thursday, April 7th
Teams of 4
6 x Shuttle Run Relay w/ Burpees

21-15-9
Ball Slams
Push-ups

Partner WOD
8 Rounds (4 Rounds each)
250m Row
Plank Hold

Friday, April 8th
Clean & Jerk 1RM

AMRAP in 6
4 Power Clean & Jerks @ 50%
8 Wallballs

Saturday, April 9th
5 x Max Strict Pull-ups

4 Rounds
300m Row
9 Hang Power Snatches (75/55)
9 Bar-hop Burpees

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This Week’s WODs

Posted on by Justin

Monday, March 28th
Strict Pull-up Work
5 Rounds of
6 Pull-ups (weighted, strict, or banded)
20 DB Rows (10L/10R)
Max Banded Lat Pull-downs
- 1-2 minute rest between rounds

4 Rounds
7 HSPUs
14 Box Jumps
21 KB Swings

Tuesday, March 29th
Front Squat 7×1 @ 90% of 1RM

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

Wednesday, March 30th
Split Jerk
OTM 9×1
3×1 @ 65%
3×1 @ 75%
3×1 @ 85%

15 Minutes of
- min 1: 10 Shoulder to Overhead – Heavy
- min 2: 30/30 side plank
- min 3: 30 Double Unders

Thursday, March 31st
“Filthy Fifty”

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

Friday, April 1st
Barbell Lunge x 12 (6R/6L)

3 Rounds
7 Power Cleans (185/125)
14 L-sit Pull-ups

Saturday, April 2nd
No Classes @ CrossFit Aspire Today!

Come cheer on the competitors @ CrossFit Aspire’s Rookie Rumble all day today.

Regular Classes @ CrossFit DT1
Push Press 3

AMRAP in 10
1 Front Squat
1 Push Press
1 Thruster
1 Burpee
2,2,2,2
3,3,3,3
etc …

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This Week’s WODs

Posted on by Justin

Monday, March 21st
Every 90 seconds for 11 Rounds
1 Power Snatch + 1 OHS + 1 Snatch

AMRAP in 8
10 DB Snatches (5L/5R)
5 Burpees to Plate

Tuesday, March 22nd
Strict Pull-up Work
5 Rounds of
5 Pull-ups (weighted, strict, or banded)
20 DB Rows (10L/10R)
20 Banded Lat Pull-downs
- 1-2 minute rest between rounds

AMRAP in 4
7 Shoulder to Overhead (115/80)
7 Toes to Bar
7 Box Jumps

- rest 2 minutes

AMRAP in 4
7 Shoulder to Overhead (115/80)
7 Toes to Bar
7 Box Jumps

Wednesday, March 23rd
Front Squat 5×3 @ 80-85% of 1RM

4 Rounds
300m Row
12 KB Swings
12 Goblet Squats
- 1 min rest

Thursday, March 24th
Push Jerk x 2

AMRAP in 12
Jerk Ladder @ 50%
5 Pull-ups
10 Push Ups
15 Squats
– one Jerk to begin first round, two to begin second, three to begin third, etc.

Friday, March 25th
Deadlift x 3

20 minutes of
- min 1: Box Step-ups
- min 2: Abmat Sit-ups
- min 3: Wall Sit Hold
- min 4: Russian Twists
- min 5: Bear Crawl

Saturday, March 26th
Thruster x 3

3 Rounds
400m Run
20 Wallballs
15 Ball Slams

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This Week’s WODs

Posted on by Justin

Monday, March 14th
Barbell Glute Bridge x 5
Banded Hamstring Curl x 20

4 Rounds
5 DB Push Presses (45/30)
8 “no push-up” Burpees
- rest 2 minutes

4 Rounds
5 DB Push Presses
16 Box Jumps
- rest 2 minutes

4 Rounds
5 DB Push Presses
24 Air Squats

Tuesday, March 15th
OTM 8 x 2 Deadlifts + 1 Clean Pull
OTM 8 x 2 Hang Power Cleans + 2 Front Squats
OTM 8 x 1 Cleans

Partner WOD
8 Rounds (4 rows each)
250m Row Sprint
Plank Hold
- One partner rows while the other planks

Wednesday, March 16th
Strict Pull-up Work
5 Rounds of
4 Pull-ups (weighted, strict, or banded)
10 DB Rows
15 Banded Lat Pull-downs
- 1-2 minute rest between rounds

21 – 18 – 15 – 12 – 9
KB Swings
Sit-ups
50ft Walking Lunges

Thursday, March 17th
Front Squat 5×5 @ 70-75% of 1RM

“Burpee Fran”
21-15-9
Thrusters (95/65)
Burpees

Friday, March 18th
Hex Bar Deadlift 5

5 Rounds
Min 1: 12 Lateral Medball Tosses
Min 2: 10 Hang Power Snatches (75/55)
Min 3: 50 Single Unders

Saturday, March 19th
Push Press 5

AMRAP in 15
200m Run
3 Bar Muscle Ups or 6 CTBs or 9 Pull-ups
10 (5L/5R) Single Arm DB Clean & Jerks

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This Week’s WODs

Posted on by Justin

Monday, March 7th
Shoulder Press 5

AMRAP in 12
7 Pull-ups
7 DB Push Presses
14 Abmat Sit-ups

Tuesday, March 8th
10 DB Step-ups (5L/5R)
- alternated with
10 Box Jumps

Partner WOD
8 Rounds (4 rounds each, alternating)
250m Row Sprint
6 Lateral Burpees over Rower

Wednesday, March 9th
OTM 15×1
Minutes 1-5 – High Hang Power Snatch
Minutes 6-10 – Hang Power Snatch
Minutes 11-15 – Power Snatch

AMRAP in 8
10 Wallballs
10 KB Swings

5:30am Comp Class @ CrossFit Aspire
4 Rounds w/ Teams of 4:
Max reps Benchpress @ Bodyweight
Right into Max cals on AB
*Rest while team works

10 Minute AMRAP:
10 DL @115/85
10 HP Clean
10 STO
*Keep this @ 115/85 should be light enough to hit big sets for the full 10 minutes

Max Effort 2k Row
**Rest enough before this to get a true MAX EFFORT

10 Minutes to work on Handstand walking

Thursday, March 10th
Strict Pull-up Work
5 Rounds of
3 Pull-ups (weighted, strict, or banded)
10 DB Rows
10 Banded Lat Pull-downs
- 1-2 minute rest between rounds

5 Rounds
min 1: 10 Toes to Bar
min 2: 20 Planked Shoulder Taps
min 3: 2 Turkish Get-ups

Friday, March 11th
Front Squat 10

30 Jumping Back Squats (45/35)
30 Push-ups
20 Back Squats (95/65)
20 Push-ups
10 Front Squats (135/95)
10 Push-ups
- (95/65), (135/95), (185/125) Rx+

Saturday, March 12th
Touch-and-go Deadlift 7

3 Rounds
400m Run
12 Deadlifts (115/80)
9 Hang Power Cleans
6 Push Jerks

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This Week’s WODs

Posted on by Justin

Monday, February 29th
Shoulder press 3
- practice Double Unders between sets

10 Rounds
5 Pull-ups
5 Ring Dips / HSPUs
10 Pistols
- each round alternate Ring Dips and HSPUs

Tuesday, March 1st
“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

One set consists of all 12 reps. Don’t drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.

500m Row @ 80% intensity
- rest

1000m Row Max Effort

Wednesday, March 2nd
Barbell Lunge 12 (6L/6R)

5 Rounds of
min 1: 10 Toes to Bar
min 2: 10 Rotational Medball Slams
min 3: 10 Box Jumps
min 4: 40 Single Unders

Wednesday, 5:30am Comp Class @ Aspire

A.  2,000m row. EMOM  5 burpees over the erg during the row duration.

B. Teams of 2 for time:
300 double unders
200 ab mat sit ups
300 double unders

*Switch every 10 reps

Then, right into:

C. 8 Minutes to find a max hang snatch (squat).
*Have a loaded barbell ready so you can go right from B to C.

Thursday, March 3rd
Thruster 10

21-15-19
Pull-ups
One Arm DB Push Press L
One Arm DB Push Press R
- Go Heavy!

Friday, March 4th
Hex Bar Deadlift 3

4 Rounds
10 Hang Power Snatches (95/65)
20 KB Swings
30 Double Unders

Saturday, March 5th
Back Squat 10

3 rounds
300m Row
21 Wallballs
12 Burpees
- rest 90 sec between rounds

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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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