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WOD

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This week’s WODs

Posted on by Justin

Monday, October 13th
Bench Press 5

ARMAP in 12
6 Strict HSPUs (sub strict DB Presses)
9 Strict Pull-ups
12 Pistols, alternating

Tuesday, October 14th
Back Squat 4

2014 30-day Paleo Challenge Test WOD
10 Power Cleans (135/95)
15 Pull-ups
10 Front Squats
20 Burpees
10 Back Squats
20 Burpees
10 Front Squats
15 Pull-ups
10 Power Cleans

Wednesday, October 15th
On the Minute for 15 Minutes:
Clean & Jerk x 1
Min 1-3 @ 60/40 lbs under 1RM
Min 4-6 @ 50/35 lbs under 1RM
Min 7-9 @ 40/30 lbs under 1RM
Min 10-12 @ 30/25 lbs under 1RM
Min 13-15 @ 20/20 lbs under 1RM

9,8,7,6,5,4,3,2,1
DB Hang Power Cleans
DB Squats
DB Push Presses
Box Jumps

Thursday, October 16th

Filthy Fifty

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

Friday, October 17th
50ft Farmer’s Walk

3 Rounds
10 Toes to Bar
10 Clapping Push-ups
- rest 2 minutes
2 Rounds
20 Front Squats (115/80)
20 Sit-ups
- rest 2 minutes
1 Round
30 Wallballs
30 Broad Jumps

Saturday, October 18th

Partner WOD
800m Run
50 Pull-ups
400m Run
50 Hang Power Snatches (75/55)
400m Run
50 Pull-ups
800m run

Partners run together, and share the reps

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Saturday, October 11th

Posted on by Pat

“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

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Friday, October 10th

Posted on by Pat

Every 90 seconds for 15 minutes
Power Snatch + OHS + Snatch

5 rounds
10 Barbell Lunges (75/55)
10 Sit-ups
10 Burpees

Extra Credit:
5 rounds NOT FOR TIME
3 Strict HSPU
6 Strict TTB
12 Air Squats
18 Cal Row
focus on perfect positions

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Thursday, October 9th

Posted on by Pat

Every minute on the minute for 10 minutes:
Perform 5 Pull-ups
Elite: L-sit Pull-ups
Advanced: Strict and/or weighted
Intermediate: Kipping
Beginner: Band assisted

“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; if you must drop after the Overhead movements, it’s allowed – just be VERY quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Extra Credit:
3 Rounds
400m Run
- 2 minute rest

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Wednesday, October 8th

Posted on by Pat

Regular Classes:
Pistol Skill Work

Back Squat 5

AMRAP in 12
5 Toes to Bar
10 Single arm DB Thrusters (5L/5R)
15 Box Jumps

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

2 Rounds
15 HSPUs
15 Back Squats (185/125)

4-3-2-1
Rope Climbs
12-9-6-3
Power Snatches (95/65)

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Tuesday, October 7th

Posted on by Pat

Strict HSPUs

6 rounds on the 5 minute start interval of:
300m Row
15 KB Swings
15 Wallballs

Extra Credit:
OTM 20
Odd Minutes – Snatch x 2 @ 75-85% of 1RM Snatch
Even Minutes – 1-3 unbroken Muscle-ups or 3 Strict Pull-ups & 3 Strict Ring Dips

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Monday, October 6th

Posted on by Justin

At the 0 minute mark…

2 Rounds
10 Thrusters (95/65)
10 CTB Pull-ups

At the 6 minute mark…

2 Rounds
10 Overhead Squats (95/65)
10 Pull-ups

At the 12 minute mark…

2 Rounds
10 Thrusters (95/65)
10 Bar-hop Burpees

At the 18 minute mark…

2 Rounds
10 Overhead Squats (95/65)
10 Burpees

-Use a weight you can perform most to all sets unbroken with

Extra Credit:
Oly
Warm up your squat clean + split jerk to 70% of 1RM Clean&Jerk
- Then Every 90 seconds for 10 Rounds (13:30)
1 squat clean + 1 front squat + 1 split jerk
start at 70% and go up as you can

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This week’s WODs

Posted on by Justin

Monday, October 6th

At the 0 minute mark…

2 Rounds
10 Thrusters (95/65)
10 CTB Pull-ups

At the 6 minute mark…

2 Rounds
10 Overhead Squats (95/65)
10 Pull-ups

At the 12 minute mark…

2 Rounds
10 Thrusters (95/65)
10 Bar-hop Burpees

At the 18 minute mark…

2 Rounds
10 Overhead Squats (95/65)
10 Burpees

-Use a weight you can perform most to all sets unbroken with

Tuesday, October 7th

Strict HSPUs

6 rounds on the 5 minute start interval of:
300m Row
15 KB Swings
15 Wallballs

Wednesday, October 8th

Pistols

Back Squat 5

AMRAP in 12
5 Toes to Bar
10 Single arm DB Thrusters (5L/5R)
15 Box Jumps

Thursday, October 9th

Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite: L-sit Pull-ups
Advanced: Strict and/or weighted
Intermediate: Kipping
Beginner: Band assisted

“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; if you must drop after the Overhead movements, it’s allowed – just be VERY quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Friday, October 10th

Every 90 seconds for 15 minutes
Power Snatch + OHS + Snatch

5 rounds
10 Barbell Lunges (75/55)
10 Sit-ups
10 Burpees

Saturday, October 11th

Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

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Saturday, October 4th

Posted on by Pat

Regular Classes:
Deadlift 3

12 Min. AMRAP
Deadlift Ladder – one Deadlift to begin first round, two to begin second, three to begin third, etc.
5 Toes to Bar
10 Push Ups
15 Squats

10am comp class @ CrossFit DT1:

OTM 20
Odd Minutes: Deadlift 2×50% of 1RM
Even Minutes: Strict Press 3×65% of 1RM
Aim to be a fast as possible! Do not go above the recomended percentages.

6 Rounds
3 Deadlifts 275/175
2 Rounds of “Cindy”
1 Rope Climb

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Friday, October 3rd

Posted on by Pat

OTM 15
Clean & Jerk 1
- increase weight every 3rd minute

5 Rounds
7 DB Hang Squat Cleans
7 DB Push Presses
14 Box Jumps

Extra Credit:
OTM 10
Snatch Balance + OHS
@ 50-75% of 1RM Snatch
- Work on improving speed under the bar

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