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WOD

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Tuesday, December 2nd

Posted on by Justin

OTM 15
Clean

AMRAP in 15
1 Front Squat (95/65)
1 Burpee
1 Pull-up, CTB if able
2 Front Squats
2 Burpees
2 Pull-ups, CTB if able
3,3,3 … etc

Extra Credit:
Gymnasty Skill Work
20-16-12-8-4
Pistols
10-8-6-4-2
HSPUs
5-4-3-2-1
Muscle Ups

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Monday, December 1st

Posted on by Justin

OTM 15
Snatch

5 Rounds
10 DB Snatch + Lunge (5L,5R)
10 DB Thrusters (5L,5R)
10 Push-ups
10 V-ups

Extra Credit:
800m Run
- rest 3 minutes
600m Run
- rest 2 minutes
400m Run
- rest 1 minute
200m Run

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This week’s WODs

Posted on by Justin

Monday, December 1st
OTM 15
Snatch

5 Rounds
10 DB Snatch + Lunge (5L,5R)
10 DB Thrusters (5L,5R)
10 Push-ups
10 V-ups

Tuesday, December 2nd
OTM 15
Clean

AMRAP in 15
1 Front Squat (95/65)
1 Burpee
1 Pull-up, CTB if able
2 Front Squats
2 Burpees
2 Pull-ups, CTB if able
3,3,3 … etc

Wednesday, December 3rd
OTM 7
Split Jerk 2

10,9,8,7,6,5,4,3,2,1
Shoulder to Overhead (95/65)
Toes to Bar

Thursday, December 4th
Rope Climbs

“Fight Gone Bad” – ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest

Friday, December 5th
Back Squat 8

“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull-ups

Saturday, December 6th
Deadlift 5

15 Rounds
3 Deadlifts (225/155)
6 Push-ups
9 Squats

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Saturday, November 29th

Posted on by Pat

Back Squat 10

1000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Bar-hop Burpees

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Friday, November 28th

Posted on by Pat

OTM 15
Power Clean & Jerk

“Grace gets personal”
30 Power Clean & Jerks @ 65% of 1RM

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Thursday, November 27th

Posted on by Pat

In Teams of 3
2000m Row – Switch every 333m
“Karen” – 150 Wallballs
100 Pull-ups
75 Overhead Squats (95/65)
50 Power Snatches
3 Burpees

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Wednesday, November 26th

Posted on by Pat

Regular Classes:
Deadlift 3 @ 75% of 1RM
- Pause 1-3 seconds between reps
- Focus on set-up position
- don’t go heavier, these should be perfect reps.

“Knuckle Sandwich”
25 Burpees
- then
3 Rounds
10 Deadlifts
50 Double-Unders
- then
25 Burpees

5:30am Comp Class @ CrossFit Aspire:
OTM 7
Hang Clean + Clean @ 75-80% of Clean 1RM

“Knuckle Sandwich”
25 Burpees
- then
3 Rounds
10 Deadlifts (275/175)
50 Double-Unders
- then
25 Burpees

15-12-9
HSPUs
CTB Pull-ups

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Tuesday, November 25th

Posted on by Pat

Push Press 3

AMRAP in 20
in Teams of 3
9 Box Jump on-and-overs
9 Calorie Row
9 Thrusters (77/55)
- rotate when all 3 people have completed their reps

Extra Credit:
OTM 10
Snatch + OHS

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Monday, November 24th

Posted on by Justin

Back Squat 2

3 Rounds
10 Power Cleans (115/80)
10 Pull-ups
- rest 2 minutes
3 Rounds
8 Front Squats
8 Toes to Bar
- rest 2 minutes
3 Rounds
6 “squat” Cleans
6 Burpees

Extra Credit:
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

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This week’s WODs

Posted on by Justin

Monday, November 24th
Back Squat 2

3 Rounds
10 Power Cleans (115/80)
10 Pull-ups
- rest 2 minutes
3 Rounds
8 Front Squats
8 Toes to Bar
- rest 2 minutes
3 Rounds
6 “squat” Cleans
6 Burpees

Tuesday, November 25th
Push Press 3

AMRAP in 20
in Teams of 3
9 Box Jump on-and-overs
9 Calorie Row
9 Thrusters (77/55)
- rotate when all 3 people have completed their reps

Wednesday, November 26th
Deadlift 3 @ 75% of 1RM
- Pause 1-3 seconds between reps
- Focus on set-up position
- don’t go heavier, these should be perfect reps.

“Knuckle Sandwich”
25 Burpees
- then
3 Rounds
10 Deadlifts
50 Double-Unders
- then
25 Burpees

Thursday, November 27th
In Teams of 3
2000m Row – Switch every 333m
“Karen” – 150 Wallballs
100 Pull-ups
75 Overhead Squats (95/65)
50 Power Snatches
3 Burpees

Friday, November 28th
OTM 15
Power Clean & Jerk

“Grace gets personal”
30 Power Clean & Jerks @ 65% of 1RM

Saturday, November 29th
Back Squat 10

1000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Bar-hop Burpees

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