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This Week’s WODs

Posted on by Justin

Monday, October 12th
Bench Press 5

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

Tuesday, October 13th
Back Squat 5

AMRAP in 10
7 Toes to Bar
9 Front Squats (75/55)
11 KB Swings

Wednesday, October 14th

“Jess 1″
8 Minute AMRAP:
8 HSPU
8 Pistols

Immediately following,
12 minutes to find a 3 rep max high hang squat clean

Immediately following,
“Jess 2″
27-21-15-9
Burpees
Pull-ups

Thursday, October 15th
Hang Power Snatch
OTM 10×2

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

Friday, October 16th
Barbell Lunge x 12
-6 each leg, alternating
-barbell on back

AMRAP 15
3 Strict Pull-Ups
6 Pushups
9 Box Jumps
12 Sit-Ups

Saturday, October 17th
Push Press 3

3 Rounds
400m Run
20 Wallballs
10 Push Presses

10am Comp Class @ CrossFit DT1:
Alternating EMOM for 10:00
Odd Minutes – Max Distance Handstand Walk
Even Minutes – up to 5 unbroken Muscle-Ups

Every 90 seconds for 15 minutes (11 sets)
2 Touch & Go Power Clean & Push Jerks

21 Deadlifts (275/185)
400m Run
14 Front Squats (185/135)
400m Run
7 OHS (135/85)
400m Run

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This Week’s WODs

Posted on by Justin

Monday, October 5th
Barbell Lunge x 12
-6 each leg, alternating
-barbell on back

10,9,8,7,6,5,4,3,2,1
Push-ups
Box Jump On-and-overs
KB Swings
Goblet Squats

Cash Out:
Work on your Goal
- or
Spend 10 minutes on your biggest weakness

Tuesday, October 6th

15-12-9
Burpees
Deadlifts (135/95)

At the 10 minute mark

12-9-6
Bar hop Burpees
Power Cleans (135/95)

At the 20 minute mark

9-6-3
Burpee Box Jumps
Power Snatches (135/95)

All barbell reps will be performed with whatever weight that you are using for the power snatch.

Wednesday, October 7th
Back Squat 5

AMRAP in 12
10 Front Squats (115/80)
10 Toes to Bar
30 Double Unders

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

3 Rounds
10 Squat Clean Thrusters (135/95)
20 DB Power Snatches
30 Cal Row

Thursday, October 8th
OTM 12
Odd: 5 HSPUs / 5 Seated DB Presses
Even: 10 Lateral Step-ups

3 Rounds
18 Calorie Row
15 Push Presses (95/65)
12 Pull-ups

Friday, October 9th
OTM 5
Hang Clean 2 + Jerk 1
@ 80% of max Clean & Jerk

“Grace with Balls”
30 Power Clean & Jerks
begin each minute w/ 7 Wallballs

Saturday, October 10th
Hex Bar Deadlift 3

5 Rounds for Time
6 Deadlifts (275/185)
9 Box Jumps (30/24)
12 Sit-ups

10am Comp Class @ CrossFit DT1:
12 minutes to establish a 1RM Snatch
12 minutes to establish a 1RM Clean & Jerk

6 Rounds for Time
6 Deadlifts (275/185)
9 Box Jump Overs (30/24)
12 Toes to Bar / CTB Pull-ups

Rounds 1,3,5 perform Toes to Bar
Rounds 2,4,6 perform CTB Pull-ups

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2015 Rookie Rumble Final Results

Posted on by Justin

Click here for the 2015 Rookie Rumble Final Results

Posted in News & Events, WOD | 2 Comments

This Week’s WODs

Posted on by Justin

Monday, September 28th
Back Squat 3

2 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
400m Run

RX+ – Start each round with 10 Muscle-Ups

Tuesday, September 29th
Clean & Jerk
OTM 5×2
OTM 7×1

3 Rounds
10 Front Squats
15 Burpees
- Use 60% of Clean & Jerk

Wednesday, September 30th
Press 5

5 Rounds
5 DB Squats
5 DB Push Presses
5 DB Thrusters
10 Box Jumps

5:30am Comp Class @ CrossFit Aspire:
“Adderall”
00-10 Minute: 1 Mile Run + AMRAP Clean & Jerks (135/95)
10-13 Minute: Rest 3 minutes
13-20 Minute: 800 Meter Run + AMRAP Power Snatches (115/80)
20-23 Minute: Rest 3 minutes
23-27 Minute: 400 Meter Run + AMRAP Max Thrusters (95/65)

Thursday, October 1st
Snatch
OTM 5×2
OTM 7×1

AMRAP in 7
1 Power Snatch
2 KB Swings
2 Power Snatches
4 KB Swings
3&6, 4&8, 5&10, etc
- Use 60% of Snatch

Friday, October 2nd
Deadlift 5

4 Rounds
5 HSPUs
10 Toes to Bar
15 Calorie Row
20 Wallballs

Saturday, October 3rd
@ CrossFit Aspire – all classes cancelled, come cheer on the competitors at the 2015 Rookie Rumble @ CrossFit Aspire

@ CrossFit DT1 – regular schedule. 8am & 9am regular classes:
Thruster 3

15 – 12 – 9 – 6 – 3
Thrusters
Pull-ups

Cash Out:
Work on your Goal
- or
Spend 10 minutes on your biggest weakness

10am Comp Class @ DT1:
Snatch
EMOM for 20 minutes:
1 “squat” Snatch
Start at 75% and add 5 lbs every time you make the lift. Subtract 15 lbs when you miss.

15-12-9
Thrusters (135/95)
CTB Pull-ups

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This Week’s WODs

Posted on by Justin

Monday, September 21st
“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. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.

Cash Out:
Work on your Goal
- or
Spend 10 minutes on your biggest weakness

Tuesday, September 22nd
Bench Press 5
3-5 Strict Pull-ups between sets

10 Rounds
10 Wallballs
10 KB Swings

Wednesday, September 23rd
Back Squat 10

3 Rounds
400m Run
21 Sit-ups
12 Front Squats (95/65)
- Rx+ (135/95)

5:30am Comp Class @ CrossFit Aspire:
5 Front Squats + 10 Back Squats
- no rest between movements

400m Run
5 Muscle-Ups
10 HSPUs
12 Front Squats 135/95#
5 Muscle-Ups
10 HSPUs
9 Front Squats 155/105#
5 Muscle-Ups
10 HSPUs
6 Front Squats 175/115#
400m Run

Thursday, September 24th
Overhead Squat 1

“Beth”
AMRAP in 25
400m run
7 Pull-ups
7 Box Jumps
7 Push Presses (95/65)
7 Burpees

Friday, September 25th
OTM 10×2
Power Snatch

3 Rounds
30 Double Unders
20 Toes to Bar
10 Power Snatches(95/65)
- Rx+ (135/95)

Saturday, September 26th
“Filthy Fifty”

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

10:00am Comp Class @ CrossFit DT1:
Every 2 minutes for 14 minutes (7 sets)
3 Hang Snatches – begin at 65% of 1RM Snatch and add weight each set

7 Rounds
3 Touch-and-go Power Clean & Jerks (135/95)
1 Strict Pull-up
2 Kipping Pull-ups
3 Toes to Bar
- rest 1 minute between rounds
*Increase load on Power Clean & Jerk by 10/5# each round until you cannot complete your reps unbroken.

3 Rounds
500m Run
21 Wallballs
12 HSPUs

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This Week’s WODs

Posted on by Justin

Monday, September 14th
Push Press 3

Rookie Rumble WOD 3
50 KB Swings (53/35, 45/25)
40 Wallballs (20/14, 14/10, 10ft for men, 9 ft for women)
30 Box Jumps (24/20, steps ups OK for scaled)
20 Front Squats (95/65, 75/55)
10 Push Presses (95/65, 75/55)

Tuesday, September 15th
Hang Clean 2

Rookie Rumble WOD 2
AMRAP in 7
10 Power Cleans (115/80) (95/65)
10 Burpees

Wednesday, September 16th
Thruster 1

“Running Fran”
21-15-9
Thrusters(95/65)
Pull-ups
400m Run
-scale to 50% of Thruster

5:30am Comp Class @ CrossFit Aspire:
OTM 5
8 Power Snatches @ 60% of 1RM
- rest 3 minutes
OTM 5
8 Clean and Jerks @ 60% of 1RM

“Running Fran”
21-15-9
Thrusters(95/65)
Pull-ups
400m Run

Thursday, September 17th
HSPUs

“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, September 18th
Push Jerk
OTM 7×2 @ 75% of 1RM

2 Rounds
20 Deadlifts (135/95)
20 Calorie Row
15 Front Squats
15 Push Jerks

Saturday, September 19th
Back Squat 5

20 Pull-ups
20 Push-ups
20 Sit-ups
20 Air Squats
800m Run
15 Pull-ups
15 Push-ups
15 Sit-ups
15 Air Squats
400m Run
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Air Squats

10am Comp Class @ CrossFit DT1:
Back Squat 5

400m Run
30 Power Snatches (135/95)
400m Run
30 Power Clean & Jerks
400m Run
30 Pull-ups

4 Rounds, not for time
Max Unbroken Muscle-ups
Max Unbroken HSPUs
15 GHD Sit-ups

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This Week’s WODs

Posted on by Justin

Monday, September 7th
10am classes ONLY
“Wittman”
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Tuesday, September 8th
Power Snatch + OHS + Snatch
OTM 10

AMRAP in 10
5 HSPUs
5 CTB Pull-ups
10 Pistols

Wednesday, September 9th
Front Squat 3

5 Rounds
6 Front Squats @ 50%
9 Box Jumps
12 Sit-ups

5:30am Comp Class @ CrossFit Aspire:
1 “squat” Clean + 2 Front Squats

5 Rounds
3 Squat Clean Thrusters (155/105)
5 Burpees

5 Rounds
5 Overhead Squats (135/95)
10 Wallballs

Thursday, September 10th
Power Clean
OTM 10

3 Rounds
7 Power Cleans (155/105)
14 Toes to Bar
35 Double Unders

Friday, September 11th
“Stowell”
3 Rounds of:
26 Pull-ups
26 Thrusters (115/80)
400m Run
- then
27 Burpees

Saturday, September 12th
8am only @ CrossFit Aspire
Deadlift 3

400m Run
30 KB Swings
400m Run
30 Push-ups
400m Run
30 Goblet Squats
400m Run

9am @ CrossFit DT1 – 1 Year Anniversary WOD, BBQ & Party!
CrossFit Total
1RM Back Squat
1RM Shoulder Press
1RM Deadlift

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This Week’s WODs

Posted on by Justin

Monday, August 31st
Snatch OTM 10×1

3 Rounds
10 Overhead Squats @ 60%
400m Run
- rest 90 seconds

Tuesday, September 1st
GOAL TESTING DAY!
Test your progress towards your 2015 Goal

or

Skill Work:
the Kipping Pull-up

21-15-9
Push Presses (95/65)
Box Jumps (24/20)

- rest 2 minutes

21-15-9
Calorie Row
Bar-hop Burpees

Wednesday, September 2nd
Split Jerk OTM 7×2 @ 75% of 1RM

AMRAP in 8
8 Push-ups
10 Wallballs
12 Sit-ups

5:30am Comp Class @ CrossFit Aspire:
BTN Split Jerk x 1

5 Rounds
7 CTB Pull-ups
7 Back Squats (155/105)
7 Burpees
(225/145) Rx+

3 Rounds, not for time
Max Kipping HSPUs
15 GHD Sit-ups
10 Good Mornings (95/65)

Thursday, September 3rd
Deadlift 5

2 Rounds
400m Run
40 KB Swings
30 KB Goblet Squats
20 Deadlifts (135/95)
10 Toes to Bar

Friday, September 4th
Back Squat 5

3 Rounds
15 Thrusters (95/65)
12 Burpees

Saturday, September 5th
Press 5

AMRAP in 12
7 Toes to Bar
9 DB Push Presses
11 Box Jumps

10am Comp Class @ CrossFit DT1:
“Becky”
800m Run
30 “squat” Snatches (95/65)
400m Run
30 “squat” Hang Cleans (95/65)
200m Run
30 Back Squats (95/65)
400m Run
30 Push-ups
800m Run
30 Pull-ups

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This Week’s WODs

Posted on by Justin

Monday, August 24th

In teams of 3
5 Rounds
30 Front Squats (135/95)
30 Burpees
400m Run
The teams run together, and squat/burpee 1 at a time.

Tuesday, August 25th
Push Press 3
Push Jerk 2
Split Jerk 1

10 Rounds
5 Pull-ups
5 Push-ups
5 Air Squats

Wednesday, August 26th
Back Squat 5

21 Push Presses (75/55)
21 KB Swings (55/35)
400m Run
15 Push Presses
15 KB Swings
400m Run
9 Push Presses
9 KB Swings
400m Run

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

3 Rounds
15 Thrusters (95/65)
7 Muscle-ups

3 Rounds
15 Overhead Squats (75/55)
7 Strict HSPUs
(Don’t Scale up, move faster!)

Thursday, August 27th
OTM 7
1-3 Muscle-ups / 3-5 Pull-ups

3 Rounds for Time
21 Calorie Row
15 Box Jumps
9 Power Snatches (115/80)

Friday, August 28th
Deadlift + Hang Power Clean + Push Jerk 1

“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Saturday, August 29th
Front Squat 3

3 Rounds
15 Pull-ups
30 Wallballs
400m Run

10am Comp Class @ CrossFit DT1:
2 x Touch-and-go Squat Cleans + 2 Front Squats

2 Rounds
3 Rope Climbs
5 Power Snatches (135/95)
15 Box Jump Overs

- rest 2 minutes

2 Rounds
3 Muscle-ups
5 Power Cleans (185/125)
15 Wallballs

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This Week’s WODs

Posted on by Justin

Monday, August 17th
Front Squat + Push Press + Thruster

Death By Thruster @ 65%
Minute 1: 1 Thruster
Minute 2: 2 Thrusters
Minute 3: 3 Thrusters
…and so on until you cannot complete all the reps for that minute

Tuesday, August 18th
OTM 12
Odd Minutes: 5 Pull-ups
Even minutes: 5 HSPUs

3 Rounds
500m Row
40 Walking Lunges
30 KB Swings
20 Pistols
10 Toes to Bar

Wednesday, August 19th
Power Clean & Jerk 1
OTM 10

3 Rounds
10 Power Clean & Jerks (135/95)
15 Sit-ups
20 Box Jumps

5:30am Comp Class WOD @ CrossFit Aspire:
Power Clean + Front Squat + Push Jerk + Split Jerk
OTM 10

3 Position Snatch (Use 65-80% of Snatch 1RM)
Hang, Above Knee, Floor
OTM 7

15 – 12 – 9
Squat Snatch (95/65)
High Box Jump
400m Run

Thursday, August 20th
Back Squat 5

3 Rounds
15 Pull-ups
15 Front Squats (95/65)
400m Run

Friday, August 21st
“Chris”
3 Rounds
6 Muscle-ups
9 Power Clean & Jerks (185/125)
12 Toes to Bar
15 Wallballs (30/20)

Saturday, August 22nd
Hex Bar Deadlift 5

5 Rounds
10 Deadlifts (185/125)
10 Bumper Plate overhead Sit-ups
20 Bumper Plate overhead Lunges

10am Comp Class @ CrossFit DT1:
Hex bar deadlift 5

Snatch technique work (don’t go heavier, move better)
Otm 3 @ 65% of Snatch 1RM
Otm 3 @ 70% of Snatch 1RM
Otm 3 @ 75% of Snatch 1RM
Power snatch + OHS + Snatch

With 50% of your 1RM Snatch
8,7,6,5,4,3,2,1
Power Snatch
Overhead Squat
HSPU

1 round
500m Row
20 Burpees
400m Run

Single Leg Extra Credit:

Day 1:
4 x 10 DB Reverse Lunges (5L/5R)
3 x 10 Barbell Good Mornings

Day 2:
7 x 3 High Box Jumps
- Be explosive, but don’t be risky. Choose a box you can 100% not miss

3 x 8 DB Single-leg Romainian Deadlifts Right Leg
- alternated with
3 x 8 DB Single-leg Romainian Deadlifts Left Leg

Day 3:
Barbell Lunges
4 x 16 (8L/8R, alternating)

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