This Week’s WODs – CrossFit Aspire

Monday, July 24th
Gym Closed do to flood repairs

At Home WOD:
15 Burpees
— then
4 Rounds
10 Push-ups
10 Sit-ups
10 Jumping Squats
10 Jumping Lunges
— then
15 Burpees

Record your scores in Wodify!

Tuesday, July 25th
Prowler Pushes & Weighted Sled Drags

3 Rounds
400m Run
21 KB Swings
15 KB Squats

Wednesday, July 26th

Strength:

4 Rounds
DB Push Presses x 6
– Rest :30-60 sec
Lateral Box Step-Ups x 12 (6/6)
– Rest :30-60 sec
Single-Arm Dumbbell Rows x 16 (8/8)
– Rest :30-60 sec

Metcon:

5 Rounds
7 DB Burpees
7 DB Hang Squat Clean Thrusters
200m Row

Thursday, July 27th
OTM 5
Hang Snatch Pull + Hang Snatch High Pull + Hang Power Snatch
– keep these LIGHT
– work on reaching full extension
OTM 10
Snatch Pull + Power Snatch

4 Rounds
:60 Calorie Row
:60 Power Snatches (95/65)
:60 Burpees
:60 Rest

Friday, July 28th
8 Rounds
1-5 Strict Pull-ups (weighted if possible)
5 Push Presses (ascending weights)
15 Hollow Rocks / 15 medball Russian Twists, alternating
200m Run
– rest :90 sec

Saturday, July 29th
Hex Bar Deadlift 5

15 Deadlifts (185/125)
30 Sit-ups
12 Deadlifts
24 Sit-ups
9 Deadlifts
18 Sit-ups
6 Deadlifts
12 Sit-ups
3 Deadlifts
6 Sit-ups

Become A Member

We can't wait to have you join our community. Get started today.
Join Today!