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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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Rookie Rumble Spring 2016

Posted on by Justin

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

Posted on by Justin

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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Self Defense Clinic!

Posted on by Alycia

SELF DEFENSE CLINIC

What’s the point of muscles if you can’t use them functionally?
If someone attacked you tonight, could you defend yourself?
What if that person weighs 100lbs more than you?

If you aren’t sure, you need to come to this VERY IMPORTANT clinic at the gym.

This is our most important clinic all year. It could literally save your life. Plus, you can show off your new skills on your family/friends when they annoy you. ;)

WHEN: Saturday, Feb 20th  11-3pm
WHERE: Aspire
WHO: Steve Wakefoose (former police, current gym owner, trained in S.P.E.A.R system and will be employing the elements of the Personal Defense Readiness program.)
RSVP: Go here to RSVP
PAY: $50 in cash at the door

Men & Women are both encouraged to show up.
NON-MEMBERS are also invited, so pass it along.

Sign up early to make sure you get in!

 

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This Week’s WODs

Posted on by Justin

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

Posted on by Justin

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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