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This Week’s WODs

Posted on by Justin

Monday, November 23rd
Back Squat 3×5 @ 70% of 1rm

10 Rounds
5 Pull-ups
10 Wallballs

Tuesday, November 24th
Bench Press 3×5

3 rounds, on the 7:00 start interval of:
500 meter row
21 KB Swings
15 Push-ups

Wednesday, November 25th
Touch-and-Go Deadlift 7

4 Rounds
10 Deadlifts @ 50-60%
15 Bumper Plate overhead Sit-ups
20 Bumper Plate overhead Lunges

5:30am Comp Class @ CrossFit Aspire
Touch-and-Go Deadlift 7

21-15-9
Deadlifts (225/135)
Overhead Squats (135/95)

Thursday, November 26th
Teams of 4

Appetizer
Team 2000m Row
- switch every 250m

Main Course
AMRAP in 16
Pull-ups
Front Squats (95/65)
Burpees
Rest
- 1 person per station, rotate every minute

Dessert
Team mile Run with Medball

Friday, November 27th
EMOM 15
min 1 – 3 Power Cleans
min 2 – 3 Push Jerks
min 3 – 10 Get-up Sit-ups
- use the EMOM to warm up to your metcon weight

15 – 12 – 9 – 6:
Power Cleans (135/95)
Toes to Bar
Push Jerks
Box Jumps

Saturday, November 28th
Front Squat 3

AMRAP in 12
10 Back Squats @ 50%
10 Push-ups
15 Hollow Rocks
15 Double-Unders

10:00am Comp Class @ CrossFit DT1
11.16.2015 | Monster Mash

21 Power Snatches (135/95)
15 Thrusters
9 Squat Snatches

5 Rounds
15 Wallballs (20/14)
10 Burpees
5 Muscle-ups

For time:
15 Hang Power Cleans 185/135
800m run
15 Hang Power Cleans

*Rest 5 minutes between workouts

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This Week’s WODs

Posted on by Justin

Monday, November 16th
Hang Power Snatch + Power Snatch
OTM 10

4 Rounds
15 Wallballs
12 Pull-ups
9 Hang Power Snatches (95/65)

Tuesday, November 17th
Back Squat 8

Partner WOD
10 Rounds
100m Row Sprint
5 Heavy DB Thrusters
- one person rows, while the other Thrusters
- Both partners perform each movement 10x

Wednesday, November 18th

Partner “Fight Gone Bad” – ish

Partners alternate minutes. So partner #1 does Wallballs for one minute, then partner #2 does wallballs. Then parnter #1 does KB Swings, then Partner #2 swings, etc.

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

Your score is the total number of reps you performed.

5:30am Comp Class @ CrossFit Aspire
Take 20 minutes TOTAL to work on
Overhead Squat 3
Snatch Balance 2
BTN Jerk 1

“Nate”
AMRAP in 20
2 Muscle-ups
4 HSPUs
8 KB Swings (70/45)

Thursday, November 19th
Clean & Jerk
OTM 5×2
OTM 5×1

AMRAP in 15
Power Clean & Jerk Ladder @ 50%
5 Pull-ups
10 Push Ups
15 Squats
– one Clean & Jerk to begin first round, two to begin second, three to begin third, etc.

Friday, November 20th
Overhead Squat 3
- or
Front Squat 3

21-15-9
Front / Overhead Squats (95/65)
Burpees

Saturday, November 21st
Shoulder Press 5

3 Rounds
10 Shoulder to Overhead
20 Sit-ups
30 Double-Unders

10am Comp Class @ CrossFit DT1
“Matt 16″
16 Deadlifts (275/175)
16 Hang Power Cleans (185/125)
16 Push Presses (135/95)
Run 800 meters
16 Deadlifts (275/175)
16 Hang Power Cleans (185/125)
16 Push Presses (135/95)
Run 800 meters
16 Deadlifts (275/175)
16 Hang Power Cleans (185/125)
16 Push Presses (135/95)

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

10am Food Drive WOD @ CrossFit 41 South

Teams of 3-4 people:
30 HSPU
60 Burpees
90 KB Swings
120 Push Ups
150 Sit ups
180 Double unders.

Additionally, accumulate 250 wall balls. One person chips away at the movements, one does wall balls, and the other two rest.

If you can’t do a movement, have your teammates do that one and you can do more reps of the other movements.

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This Week’s WODs

Posted on by Justin

Monday, November 9th
Power Clean & Jerk
OTM 10×1

3 x 500m Row

Tuesday, November 10th
Overhead Squat 3
- or
Front Squat 3

9,8,7,6,5,4,3,2,1
Pull-ups
KB Swings
KB Squats

Wednesday, November 11th
Veterans day
“Dave”

5 Rounds
5 Back Squats (135/95)
20 Double Unders

- Rest 2 Minutes

4 Rounds
5 Front Squats (135/95)
10 Push-ups

- Rest 2 Minutes

3 Rounds
5 Clean & Jerks (135/95)
1 Rope Climb

- Rest 2 Minutes

2 Rounds
5 Thrusters (135/95)
10 Bar Hop Burpees

- Rest 2 Minutes

1 Round
50 Wallballs
*Complete 10 medball lunges each time reps are broken

Why did I chose Veteran’s Day to do this WOD?

As soon as I found out that I was going to select the Coach’s WOD for November, I knew I wanted it to be on Veteran’s Day. I am proud to be a veteran myself and thought this would be a great way celebrate my own service and an opportunity to acknowledge the other veterans at CrossFit Aspire & DT1.

Why did I want to do this WOD?

This WOD consists of some of my favorite and least favorite moves paired together into some simple couplets. The barbell is a little heavier than it is in most metcons, but the reps are low to keep things moving at a faster pace. The periods of work should be all out sprints and the two minute rest should be used to recover as fully as possible.

Thursday, November 12th
Bench Press 5

2 Rounds
500m Row
25 Push Presses (95/65)
15 Pull-ups

Friday, November 13th
EMOM 15
1 – Deadlift x 3 up to working weight
2 – :20-30 sec handstand hold
3 – 10 Hollow rocks

5 Rounds
7 Deadlifts (245/165)
30 Air Squats
7 HSPUs

Saturday, November 14th
Thruster 3

Death By Burpees & Thrusters
Minute 1: Perform 1 Burpee & 1 Thruster
Minute 2: Perform 2 Burpees & 2 Thrusters
Minute 3: Perform 3 Burpees & 3 Thrusters
etc
- Use 50% of Thruster x 3

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

Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

Men use 135 lb., women use 105 lb.

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This Week’s WODs

Posted on by Justin

Monday, November 2nd
Hex bar Deadlift 5

5 Rounds
5 Deadlifts (275/185)
10 Burpees

rest 5 minutes

5 Rounds
7 Toes to Bar
21 Double Unders

Tuesday, November 3rd
Power Snatch + Overhead Squat + Snatch
OTM 10×1

AMRAP in 10
15 Wallballs
10 Power Snatches (95/65)

Wednesday, November 4th
Power Clean + Front Squat + Clean
OTM 10×1

3 Rounds
10 Cleans (135/95)
15 Pull-ups
20 Box Jumps

5:30am Comp Class @ CrossFit Aspire
Power Clean + Front Squat + Clean
OTM 10×1

3 Rounds
5 Muscle-Ups
10 Cleans (135/95)
20 Box Jumps

Thursday, November 5th
Back Squat 10

5 Rounds
20 Walking Lunges
10 Lateral Plyo Push-ups
10 Plate Overhead Sit-ups

Friday, November 6th
Push Press 3

250m Row
15 Thrusters (75/55)
15 Pull-ups
250m Row
12 Thrusters
12 Pull-ups
250m Row
9 Thrusters
9 Pull-ups
- Rx+ 21-15-9

Saturday, November 7th
Barbell Lunge
12 (6 each leg, alternating)

3 Rounds
400m Run
21 KB Swings
12 Burpees

10am Comp Class @ CrossFit DT1
OTM 5×1
Snatch @ 80% of 1RM
OTM 5×1
Clean & Jerk @ 80% of 1RM

Partner Murph
1 Mile Run (alternating 400s)
20 Rounds (alternating)
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run (alternating 400s)

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This Week’s WODs

Posted on by Justin

Monday, October 26th
Snatch OTM 15×1

AMRAP in 10
7 DB Squats
7 DB Push Presses
14 Box Jumps

Tuesday, October 27th
Overhead Squat 3
-or-
Front Squat 3

3 Rounds
10 Toes to Bar
10 Squats @ 50% (Front/OHS)
20 Push-ups

Wednesday, October 28th
Every minute on the minute for 10 minutes:
Perform 3 Muscle-ups or 5 Pull-ups

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

4 Rounds
200m Row
15 KB Swings
15 Wallballs

5:30am Comp Class @ CrossFit Aspire
Every 2 minute for 10 minutes (6 sets)
3 Power Cleans
3 Front Squats
3 Jerks

“Rowing Helen”
3 Rounds
400m Row
21 KB Swings
12 Pull-Ups

Thursday, October 29th
Split Jerk 1

50 Double Unders
40 Jumping Lunges
30 Box Jumps
20 Bar-hop Burpees
10 Shoulder to Overhead (135/95)

Friday, October 30th
Back Squat 5

7 Rounds
7 Power Cleans (75/55)
7 Thrusters
7 Pull-ups
Skill /Goal Work Cash Out

Saturday, October 31st
Partner Halloween WOD

8 min to establish 1RM Power Clean
1 barbell per team

- rest 2 minutes

AMRAP in 8
Up ladder of alternating KB Swings & Wallballs
One Partner on each movement, switch movements each round
Round one is…
Partner A performs 1 Wallball, while
Partner B performs 1 KB Swing
Round two is…
Partner B performs 2 Wallballs, while
Partner A performs 2 KB Swings
3&3, 4&4, etc
- rest 2 minutes

AMRAP in 8
Up ladder of Push-ups, Squats & Burpees
One partner works, while the other rests
Round one is…
Partner A performs 1 Push-up, 1 Air Squat & 1 Burpee, while
Partner B rests, then
Partner B performs 1 Push-up, 1 Air Squat & 1 Burpee, while
Partner A rests, then
Each performs 2/2/2, then 3/3/3, etc

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This Week’s WODs

Posted on by Justin

Monday, October 19th
Back Squat 5

1,2,3,4,5,6,7,8,9,10
Power Cleans (95/65)
Front Squats

Tuesday, October 20th
Push Press + Push Jerk + Split Jerk

6 Rounds
5 STRICT Toes to Bar
5 Man Makers
- Single Push-up

Wednesday, October 21st
Deadlift 5

3 Rounds
12 Deadlifts (225/155)
21 Box Jump On-and-overs
500m Row
- rest 3 minutes between rounds

5:30am Comp Class @ CrossFit Aspire:
Deadlift 5

“Hulk Hogan”
On the 2 Minute for 20 Minutes
3 Muscle Ups
5 Power Cleans (185/135)
7 Burpees

Thursday, October 22nd
Every 90 sec for 15 minutes
(11 sets)
1 Clean + 2 Front Squats

4 Rounds
7 HSPUs
14 Front Rack Lunges (75/55)
21 KB Swings

Friday, October 23rd

5 Rounds of Cindy
30 Power Snatches (95/65)
5 Rounds of Cindy
30 Power Clean & Jerks (95/65)
5 Rounds of Cindy
Rx+ (135/95)

Saturday, October 24th
Thruster 3

AMRAP in 10
1 Thruster
1 Wallball
1 Burpees
2 Thrusters
2 Wallballs
2 Burpees
3,3,3
4,4,4

10am Comp Class @ CrossFit DT1:
5 x Touch-and-go Squat Clean Thrusters

21 Thrusters (95/65)
9 Muscle-ups
15 Thrusters (95/65)
7 Muscle-ups
9 Thrusters (95/65)
5 Muscle-ups

4 Rounds
15 Wallballs
12 Pull-ups
9 Hang Power Snatches (95/65)

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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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