CrossFit Aspire Strong WODs

Monday, September 4th

Partner “Daniel”

100 Pull-ups
400m Run
42 Thrusters
800m Run
42 Thrusters
400m Run
100 Pull-ups

Rx 95/65
Rx+ 115/80

Share the reps
Run together

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Wednesday, September 6th

Back Squat
60% x 10
70% x 8
80% x Max Reps

5 Rounds
3 Hang Power Snatches (115/80)
3 OHS
3 “squat” Snatches
250m Row

Extra Credit:
5 Rounds
10 GHD Sit-ups
10 Good Mornings, ascending weights

Friday, September 8th

Power Clean & Split Jerk
Every :45 x 10 @ 80% of 1RM

“Elizabeth”
21-15-9
Squat Cleans (135/95 lbs)
Ring Dips

Extra Credit:
4 Rounds
15 Wallballs
– directing into
Max Rep strict HSPUs
– rest :90

Saturday, September 9th

Snatch
7 heavy singles

7 Rounds
7 CTB Pull-ups
7 Burpee Box Jumps
200m Run

Extra Credit:
3 Rounds
Row 500m/400m
20 Pistols, alternating
Rest 2:00