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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)

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

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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This Week’s WODs

Posted on by Justin

Monday, June 22nd
Clean & Jerk
OTM 15

AMRAP 5
10 Power Cleans (135/95)
10 Burpees

Tuesday, June 23rd
gymnastics
HSPUs, Pistols

1000 meter row, then
3 Rounds of
12 Pistols
9 Pull-ups, strict or CTB if you can
6 HSPUs, strict if you can

Wednesday, June 24th
Front Squat 3

3 Rounds
400m Run
20 DB Snatches (10L/10R)
15 DB Front Squats
10 DB Push Presses

5:30am Comp Class @ CrossFit Aspire
OTM 7
“squat” Clean + 1 1/4 Front Squat @ 80% of Clean 1RM

OTM 7
Snatch Balance + OHS @ 80% of Snatch 1RM

3 Rounds
10 Power Snatches (95/65)
10 Front Squats
10 Push Presses
400m Run

Thursday, June 25th
50 Wallballs
40 KB Swings
30 Sit-ups
20 Ring Dips
10 Clean & Jerks @ 75% of 1RM
20 Ring Dips
30 Sit-ups
40 KB Swings
50 Wallballs

Friday, June 26th
Snatch
OTM 10

5 Rounds of Cindy
20 Snatches @ 50%
5 Rounds of Cindy

Saturday, June 27th
Hex Bar Deadlift 5

3 Rounds
10 Deadlifts (135/95)
10 Hollow Rocks
10 Box Jumps

- Rest 5 Minutes

3 Rounds
10 Front Squats (95/65)
10 V-ups
10 Lateral Bar-hop Burpees

10am Comp Class @ CrossFit DT1:
15-12-9
Deadlifts(135/95)
Hang Power Cleans
Jerks

12-9-6
HSPUs
Power Snatches (115/80)
Toes to Bar

9-6-3
Muscle-ups
Front Squats (185/125)

Extra Credit Abz:
Day 1:
3 Rounds
15 GHD Sit-ups
15 Back Extensions
20 Russian Twists

Day 2:
2 Rounds
:60 Chinese Plank Face up
:60 Chinese Plank Face down
:60 Side Plank Right
:60 Side Plank Left
- rest as needed

Day 3:
10 Weighted Overhead Sit Ups
15 Strict Toes to Bar
20 V-ups
25 Hollow Rocks
30 Ab-mat Sit-ups
25 Hollow Rocks
20 V-ups
15 Strict Toes to Bar
10 Weighted Overhead Sit Ups

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This Week’s WODs

Posted on by Justin

Monday, June 15th
Power Snatch + OHS + Snatch
Every :90 for 15 minutes (11 sets)

15-12-9
Calorie Row
Overhead Squats (95/65)
Pull-ups, CTB if you can

Tuesday, June 16th
Push Press 3

50 Calorie Row
50 Box Jumps (24/20)
25 Push Presses (115/80)
25 Lateral Burpees Over the Bar

Wednesday, June 17th
Deadlift 5

5 Rounds
7 Deadlifts
30 Double Unders
400m Run

5:30am Comp Class @ CrossFit Aspire:
Deadlift 5

“DT” Up Ladder
AMRAP in 7
1 Deadlift (155/105)
1 Hang Power Clean
1 Push Jerk
2,2,2
3,3,3
etc

3 Rounds
400m Run
21 Wallballs
12 Power Snatches (95/65)

Thursday, June 18th
Every 2 minutes for 20 minutes, perform
3 Power Cleans
3 Front Squats
3 Jerks
-must be done unbroken
-add weight each round if possible

3 x 500m ROW

Friday, June 19th
Back Squat 10

“Sand the Deck”
1 Mile Run
100 Air Squats
75 Abmat Sit-Ups
50 Kettlebell Swings (53/35)
25 Box Jump Overs (20 inch)

Saturday, June 20th
Thruster 3

AMRAP in 12
6 Burpees
8 Pull-ups
10 DB Thrusters (45/30)

10am Comp Class @ CrossFit DT1:
“2008 CrossFit Games Final WOD”
30 Squat Clean & Jerks (155/100)
- These can also be Squat Clean Thrusters

10 Rounds
2 Muscle-ups
4 HSPUs
6 KB Swings

3 Rounds, Not For time:
7 Partner GHRs
7 Strict Pull-ups
14 GHD Sit-ups

Extra Credit Abz:
Day 1:
3 Rounds
10 Weighted Overhead Sit Up
20 Chops – Cross (10L/10R)
30 Bicycle Sit-ups

Day 2:
200yd KB Farmer’s Walk (2×70/45lb KBs)
- then
3 Rounds
20 Hollow Rocks
15 Back Extentions

Day 3:
30 Turkish Get-ups
30 Evil Wheels

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This Week’s WODs

Posted on by Justin

Monday, June 8th
gymnastics
OTM 10
Odd: 5 HSPUs
Even: 10 Pistols

800m Run
30 Single Arm KB Swings (15L/15R)
30 Box Jumps
600m Run
20 Single Arm KB Swings
20 Box Jumps
400m Run
10 Single Arm KB Swings
10 Box Jumps
200m Run

Tuesday, June 9th
Paused Front Squat 2

“Tabata This!”
Tabata Row
- Rest 1 minute
Tabata Squats
- Rest 1 minute
Tabata Pull-ups
- Rest 1 minute
Tabata Push-ups
- Rest 1 minute
Tabata Sit-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Wednesday, June 10th – Marisa’s B-day
“Marisa”
Est. 6-10-1990

Buy in:
6 Ring Muscle-Ups
10 Power Clean @ Jerks
90 Double Unders
- then
25 Toes to Bar
25 Box Jumps (30/24)
20 Overhead Squats (115/75)
600m Run
25 Overhead Squats
25 Box Jumps
25 Toes to Bar

5:30am Comp Class @ CrossFit Aspire:
Snatch
OTM 7 @ 80%+ of 1RM

Clean & Jerk
OTM 7 @ 80%+ of 1RM

30 Back Squats (185/125)
15 Burpees
30 Deadlifts (185/125)
15 Burpees
30 unbroken Wallballs

Thursday, June 11th
Shoulder Press 1
- between warm-up sets complete 10 DB box step ups

“Team Boat Race”
Teams of 2
3 Rounds Each
500 Meter Row
400 Meter Run
*Partner 1 completes both row and run then partner 2 goes

Friday, June 12th – Justin’s B-Day
Back Squat 1

“Fran”
21-15-9
Thrusters
Pull-ups

Saturday, June 13th

8am regular class @ CrossFit DT1

15 Burpees
50 KB Swings
400m Run
50 Wallballs (20/14)
400m Run
50 Medball Sit-ups
15 Burpees

Partner Throwdown, 9am @ CrossFit Aspire

3 WODs

LADDER CLIMB
6 min Ladder
Deadlifts (185/125rx, 135/95scaled)
Box Jump On and Overs (24/20, lower if needed for scaled)
2,2,4,4,6,6,8,8, etc.

Partners work AT THE SAME TIME
Partner A: 2 DL
While Partner B: 2 Box Jumps
Then,
Partner A: 4 Box Jumps
While Partner B: 4 Deadlifts
Etc.

Each partner does the same reps of a different movement at the same time, and then the movement switches and the number of reps goes up by 2.

HOLD UP!
Buy In: 200 double unders/400 singles.
Switch each time a partner misses a rep

Then,
50 Power Cleans (135/95, 95/65) while partner holds a KB (53/35) in the front rack position. Switch as needed.
50 Front Squats (115/75, 75/55) while partner holds a KB at the bottom of a squat
50 Push Presses (95/65, 65/45) while partner holds a KB overhead.

N’SYNC
15 Synchronized Burpees
50 KB Swings (53/35)
Partner A runs while other partner does 15 HSPUs (hand release push ups for scaled)
50 wall balls (20/14)
Partner B runs while the other partner does 15 HSPUs
50 Medball Sit-ups with a toss to partner (14lb)
15 Synchronized Burpees

Extra Credit Abz:
Day 1:
Planks
3 Rounds:
:30 sec side plank left
:30 sec side plank right
:30 sec rest
:60 sec Chinese Plank
:30 sec rest

Day 2:
3 Rounds
15 GHD Sit-ups
15 Back Extensions
- then
25 Evil Wheels

Day 3:
10 Turkish Get-ups,
- then
Alternating Tabatas
16 rounds :20 on / :10 rest
Hollow Rocks
Supermans

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This Week’s WODs

Posted on by Justin

Monday, June 1st
Turkish Get-ups

AMRAP in 10
10 Pull-ups
10 Front Squats (75/55)
10 Push Presses

Tabata Planks
(Top of Push-up)

Tuesday, June 2nd
Back Squat 4

“CrossFit Games Open 2011: WOD 11.1″
AMRAP in 10
30 Double Unders
15 Power Snatches (75/55)

Wednesday, June 3rd
Hex Deadlift 3

5 Rounds
7 Deadlifts @ 50%
14 Box Jumps
14 Wallballs

5:30am Comp Class @ CrossFit Aspire:
Courtesy of CompetitorsTraining.com:

Teams of 3:
AMRAP 7 of Back Squats:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

AMRAP 7 of Bench Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

AMRAP 7 of Strict Pull ups:

rest as needed

3 Rounds
7 Deadlifts (275/185)
7 Strict HSPUs, deficit if you can
21 KB Swings

Thursday, June 4th
3 position Snatch
High hang, hang, floor
Every :90 for 15 minutes (11 sets)

AMRAP in 12
5 Pull-ups
5 Overhead squats (95/65)
5 Burpees
10 Lunges, alternating

Friday, June 5th
Power Clean
OTM 15

3 Rounds
400m Run
10 Power Clean & Jerks (135/95)

Saturday, June 6th
Push Press 4

3 Rounds
15 Push Presses (95/65)
20 KB Swings
500m Row
- Rest 2 minutes

10am Comp Class @ CrossFit DT1:
OTM 10
10 minute clean ladder
Start with 85lbs less than your clean 1rm on the bar.
Every minute increase the weight by 10lbs
(Ladies, start with 40lbs less, go up by 5lbs)

OTM 10
Even: Muscle-up Skill Work
Odd: HSPU Skill Work

9-6-3
Squat Clean Thrusters (135/95)
18-12-6
CTB Pull-ups
27-18-9
KB Swings (53/35)

Extra Credit:
Day 1:
3 Rounds
10 GHD Sit-ups
10 Back Extensions
- then
Tabata Weighted Plans

Day 2:
3 Rounds
20 Medball Russian Twists
15 Hollow Rocks
10 V-ups (hold top position for 1 second)

Day 3:
20 Turkish Get-ups
20 Slow & Strict Toes to Bar

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This Week’s WODs

Posted on by Justin

Monday, May 25th
Memorial Day

“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Tuesday, May 26th
Skill Work:
GHD Sit-ups

“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.
Rest as needed between sets and try to increase weight after each set.

Wednesday, May 27th
Back Squat 5

Teams of 2
AMRAP 15:
1 Calorie Row, 1 Burpee over the Rower
2 Calorie Row, 2 Burpees over the Rower
3 Calorie Row, 3 Burpees over the Rower
*Each partner completes 1 and 1, then 2 and 2…..

5:30am Comp Class @ CrossFit Aspire:
Snatch
On the Minute for 4 minutes
5 @ 50% of 1RM Snatch
- rest 2 minutes
On the Minute for 4 minutes
3 @ 60% of 1RM Snatch
- rest 2 minutes
On the Minute for 4 minutes
2 @ 70% of 1RM Snatch
- rest 2 minutes
On the Minute for 4 minutes
1 @ 80% of 1RM Snatch

3 Rounds
1 Legless Rope Climb
6 HSPUs
9 Burpee Pull-ups
12 Deadlifts (225/155)
15 Box Jumps (24/20)

Thursday, May 28th
OTM 20
Odd: 3 Muscle-ups / 5 Pull-ups
Even: 10 DB Step-ups

Partner WOD
- one partner working at a time
100 KB swings
100 DB Thrusters
100 DB Lunges
100 DB Snatches
*share 10 burpees each time you switch partners

Friday, May 29th
Bench Press
3×5

4 Rounds
25 Wallballs
400m Run

Saturday, May 30th
21-15-9
Thrusters (95/65)
Box Jumps

- rest 5 minutes

15-12-9
Power Cleans (135/95)
Toes to bar

- rest 5 minutes

9-6-3
Deadlifts (225/155)
CTB pull-ups

10am Comp Class @ CrossFit DT1:

21-15-9
Thrusters (115/80)
Box Jumps (30/24)

- rest 5 minutes

15-12-9
Power Cleans (165/105)
CTB Pull-ups

- rest 5 minutes

9-6-3
Deadlifts (275/185)
Muscle-Ups

Cash Out:
3 Rounds – Not For time
10 GHRs
10 Strict Ring Dips
10 GHD Sit-ups
10 KB Pistols

Running Extra Credit:
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)

Week 4
Day 1:
20 minute interval run.
1 minute jog
1 minute run
1 minute jog
1 minute walk

Day 2:
3 x 400m Sprint
- full recovery between runs

Day 3:
Testing Day

Run 10 x 50m jogs to warm up, increasing speed each time

1 mile Time Trial

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This week’s WODs

Posted on by Justin

Monday, May 18th
Rope Climbs

Team Fight Gone Bad
Teams of 3
2 Rounds
3:00 Wallballs (20/14)
3:00 KB Swings (53/35)
3:00 Box Jumps (24/20)
3:00 Push Presses (75/55)
3:00 Row (Calories)

Tuesday, May 19th
Front Squat
5,4,3,2,1

Teams of 3
AMRAP 16:
10 Front Squats (155/105)
20 Pull-Ups
30 Deadlifts
One athlete starts on a rower.
Every 500m, change athletes on the rower.

Wednesday, May 20th
Push Press 3

3 Rounds
400m Run
10 Push Presses @ 50%
10 Burpees

5:30am Comp Class @ CrossFit Aspire:
3 Power Cleans + 3 Push Presses

3 Rounds
400m Run
15 Hang Power Snatches (75/55)
15 Burpees

3 Rounds
9 HSPUs
12 Toes to Bar
15 Pistols

Thursday, May 21st
Clean
OTM 10×1

“Elizabeth”
21 – 15 – 9
Cleans
Ring Dips

Friday, May 22nd
1 Rep Max Snatch

500 Meter Row @ 80% intensity
- rest as needed
500m Row Time Trial

Saturday, May 23rd
Deadlift 3×3

Partner Helen
6 Rounds
400m
21 KB Swings
12 Pull-ups
- One partner runs 400m while
the other partner does 21 KBS/12

10am Comp Class @ DT1
Deadlift 3

5 Rounds
5 Deadlifts (275/175)
7 Box Jumps (30/24)
9 Burpees

“Fat Helen”
3 Rounds
400m Run
21 KB Swings (70/45)
12 CTB Pull-ups

Running Extra Credit:
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:
7 Rounds
Every 4 minutes
400m Run

Day 2:
3 min Run
- 2 min rest
4 min Run
- 2 min rest
5 min Run
- 2 min rest
5 min Run
- 2 min rest
4 min Run
- 2 min rest
3 min Run

Day 3:
OTM 10
100m Run

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This week’s WODs

Posted on by Justin

Monday, May 11th
Hex bar Deadlift 3

5 Rounds
6 Deadlifts
9 Box Jumps
12 V-ups

Tuesday, May 12th
Skill Work:
GHRs & Back Extensions

“Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle-ups (14 Pull-ups & Push-ups)
10 Hang Power Cleans (135/95)

Wednesday, May 13th
Back Squat 6

“Talladega Nights”
AMRAP in 3
7 Burpees
7 Medball Squat Jumps
- Rest 3 Minutes
AMRAP in 3
Row for Calories
- Rest 3 Minutes
AMRAP in 3
7 Burpees
7 Medball Squat Jumps
- Rest 3 Minutes
AMRAP in 3
Row for Calories

5:30am Comp Class @ CrossFit Aspire:
Back Squat 6

AMRAP in 3
7 Burpees
7 Double DB Squats
- rest 3 minutes

AMRAP in 3
7 Box Jumps
7 DB Push Presses
- rest 3 minutes

AMRAP in 3
7 Toes to Bar
7 DB Snatches (alternating)
- rest 3 minutes

AMRAP in 3
7 Hollow Rocks
7 DB Thrusters

Thursday, May 14th
Overhead Squat 3

“Partners in Crime”
AMRAP in 20: Teams of 2
1000m Row
100 Air Squats
100 Sit-Ups
100 Kettlebell Swings

Friday, May 15th
Clean & Jerk
OTM 15

“Justin”
3 Rounds
7 Thrusters (135/95)
14 Pull-ups
49 Double Unders

Saturday, May 16th
Shoulder Press 5

3 Rounds
400m Run
21 Push-ups
12 Hollow Rocks

Running Extra Credit:
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)

Week 2
Day 1:
5 min Run
- 4 min walk
4 min Run
- 3 min walk
3 min Run
- 2 min walk
2 min Run
- 1 min walk
1 min Run

Day 2:
8 Rounds
every 90 seconds
200m Run

Day 3:
1 Mile Run
1200m Run
800m Run
400m Run
- rest/recover as needed

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