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This Week’s WODs

Posted on by Justin

Monday, May 23rd
Power Clean + Front Squat + Clean

AMRAP in 4
10 Squat Cleans (75/55)
5 Bar-hop Burpees

- rest 2 minutes

AMRAP in 4
10 Squat Cleans (75/55)
5 Bar-hop Burpees

Tuesday, May 24th
Split Jerk 3, 2, 1

3 Rounds
Min 1: 10 Shoulder to Overheads
Min 2: Plank Hold
Min 3: Double Unders
Min 4: Abmat Sit-ups
Min 5: Rest

Wednesday, May 25th
Hex Bar Deadlift 3

5 Rounds
200m Run
5 DB Hang Squat Cleans
5 Renegade Rows w/ Push-up

Thursday, May 26th
Endurance Day:
1200m Run
30 Burpee Box Jumps
800m Run
20 Burpee Box Jumps
400m Run
10 Burpee Box Jumps

Cash Out:
10 minutes to work on your current goal / weakness

Friday, May 27th
Power Snatch + Overhead Squat + Snatch

4 Rounds
in 2 minutes…
250/200m Row
Max Pull-ups
- rest 2 minutes between Rounds

Saturday, May 28th
Bench Press 5
- Alternated with
Pendlay Row 5

21-15-9
Box Jumps
Wallballs
KB Swings

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This Week’s WODs

Posted on by Justin

Monday, May 16th
Back Squat 1 Rep Max

3 Rounds
400m Run
10 Ball Slams
15 KB Swings

Tuesday, May 17th
Shoulder Press 3
- alternated with
Pendlay Row 6

“Jackie”
1000m Row
50 Thrusters (45)
30 Pull-ups

Wednesday, May 18th
Clean 1 Rep Max

4 Rounds
30 sec work / 30 sec rest
Plank Hold
Walking Lunges
Abmat Sit-ups
Prisoner Jumping Squats

Thursday, May 19th
Partner WOD
400m Run
50 Box Jumps
50 Burpees
800m Run
50 Box Jumps
50 Burpees
400m Run

Cash Out:
10 minutes to work on your current goal / weakness

Friday, May 20th
Snatch 1 Rep Max

Parnter 4000/3200m Row
8 x 500/400m Row

Saturday, May 21st
Thruster 3

5 Rounds
200m Run
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Push Presses

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This Week’s WODs

Posted on by Justin

Monday, May 9th
Push Press + Push Jerk + Split Jerk 1

21-15-9
Push Press (95/65)
Pull-ups
- immediately into
1000m Row

Tuesday, May 10th
Back Squat 7×1

1 Mile Run

Wednesday, May 11th
Strict HSPUs

4 Rounds
7 DB Push Presses
14 Box Jumps

- rest 3 minutes

4 Rounds
7 DB Front Squats
14 NPU Burpees

Thursday, May 12th
Power Clean 2RM

Partner WOD
8 Rounds (4 Rounds each)
250m Row
15 KB Swings

Friday, May 13th
Teams of 3
100 Calorie Row
100 Burpees
100 Front Squats (95/65)
100 Toes to Bar
100 Front Squats
100 Burpees
100 Calorie Row

Saturday, May 14th
Power Snatch 2RM

3 Rounds
20 Wallballs
20 Abmat Sit-ups
400m Run

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This Week’s WODs

Posted on by Justin

Monday, May 2nd
OTM 10
Hang Snatch + Snatch

4 Rounds
10 KB Box Step-ups
15 KB Swings
250m Row
- 1 min rest

Tuesday, May 3rd
Push Press 3
- 5 Strict Pull-ups Between sets

4 Rounds
10 Kneeling Bottoms up KB Presses
10 Ring Rows

5 Rounds
200m Run
5 Renegade Rows

Wednesday, May 4th
Back Squat 5×3 @ 75-85% of 1RM

3 Rounds
- every 90 seconds
45 sec Bear Crawl / 45 sec rest
45 sec Single Unders / 45 sec rest
30/30 Side Planks / 30 sec rest
15-20 Unbroken Wallballs

Thursday, May 5th
Kipping Pull-up Clinic

3 Rounds
5-10 Pull-ups
10 Shoulder to Overhead (95/65)
10 Box Jumps

- rest 3 minutes

3 Rounds
5-10 Pull-ups
10 Shoulder to Overhead (95/65)
10 Box Jumps

Friday, May 6th
OTM 10
Hang Clean + Clean

AMRAP in 7
3 Power Cleans (135/95)
6 Ball Slams
9 Air Squats

Saturday, May 7th
Hex Bar Deadlift 3

With a Partner…
In 15 minutes
Partner Wallball 400m Run
- directly into
AMRAP
30 DB Snatches
30 Burpees to Plate
30 Abmat Sit-ups
- then, at the 15 minute mark…
Partner Wallball 400m Run

Sunday, May 8th

RUN CLUB 9am at Aspire

400m run
15 OHS (115/95/85/75/65/55 options)
20 KB swings
400m row
2 min rest

800m run
15 Front Squat
20 KB swings
800m row
2 min rest

1600m run
15 Thrusters
20 KB swings
1600m row

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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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