CrossFit Aspire Strong WODs

Monday, May 29th

10 am Class ONLY today

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
1×5 @ 80%

2×5 @ 65%
3×5 @ 70%

Tuesday, May 30th
With the Regular Classes…

Hang Power Clean
OTM 5×3 – light
Power Clean
OTM 5×2
Power Clean
OTM 5×1

3 Rounds
500m Row
25 Medball Sit-ups
25 KB Swings (45/25)

Wednesday, May 31st
Back Squat – Deload
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
1×5 @ 80%

Shoulder Press 5, 5, 5

3 Rounds
10 Thrusters 135/95
10 Box Jumps 30/24″
10 Toes to Bar

Extra Credit:
Every 3 Minutes for 12 Minutes
16 KB Snatches – for technique!
6 Bar Muscle Ups

Friday, June 2nd
Hang Snatch
1 @ 50% of 1RM Snatch
1 @ 60%
2 @ 70%
7×1 @ 80%

5 Rounds
7 Hang Power Snatch (75/55)
10 Bar Hop Burpees
14 Calorie Row

Extra Credit:
Every 5 Minutes for 15 Minutes
Run 800m
Max Rep Strict Handstand Push-Ups

Saturday, June 3rd
Back Squat – Deload
2×5 @ 65%
3×5 @ 70%

Bench Press 3RM
Max Reps @ 80% of 3RM

21-15-9
Pull-ups
Front Squats (95/65)
KB Swings (55/35)
400m Run

Extra Credit:
4 Rounds
50 Double Unders
10 UB Kipping Ring Dips
Rest :60