This Week’s WODs – CrossFit Aspire

Sunday, November 19th

Gainsgiving @ 10am

Thanksgiving is a feast where you get to eat your favorite things.
Much like Thanksgiving, today’s workout is a buffet. A buffet of WODs…
Chose 2, 3, 4 or more WODs, and work up an appetite.
And skip the side dishes / workouts you don’t enjoy

“Green Bean Salad”
Teams of 3
2100m Row,
Rotate every 100m

“Stuffing”
3 Rounds
10 Thrusters (95/65)
15 Wallballs

“Creamed Corn”
AMRAP in 7
Up ladder of
Handstand Push-ups
Pistols L
Pistols R

“Cranberry Sauce”
5 Rounds
5 Deadlifts (185/125)
10 Burpees

“Mashed Potatoes”
3 Rounds
10 Pull-ups
10 Front Squats
10 KB Swings

“Oven Roasted Turkey”
AMRAP in 2
Power Snatches (115/80)
– directing into
AMRAP in 2
Power Clean & Jerks

“Pumpkin Pie” (Amanda)
9-7-5
Muscle-ups
“Squat” Snatches (135/95)

Monday, November 20th

Hang Power Snatch
OTM 4×3 – light
Power Snatch
OTM 7×1 – ascending weights

3 Rounds
15 Toes to Bar
25 DB Snatches, alternating arms
500/400m Row SPRINT!
– Rest 2:00 min

Tuesday, November 21st

Back Squat 1RM

5 Rounds
10 Back Squats (135/95)
10 Deadlifts (135/95)
20 Double-unders
– Scale to 40 Single-unders

Wednesday, November 22nd

Bench Press 3×3
– Alternated with
Seated Sled Pulls

AMRAP in 10
3 SA DB Thrusters L
3 SA DB Thrusters R
3 Pull-ups
6, 6, 6
9, 9, 9
Etc …

Thursday, November 23rd

Thanksgiving, 9am class ONLY!

Clean & Jerk 1RM

4 Rounds for Max reps
:40 sec on / :20 sec rest
Calorie Row
Sit-ups
KB Swings
Ball Slams

Friday, November 24th

Black Friday
9:30am / 12:00pm / 5:30pm classes ONLY!

6 Rounds
5 HIGH box Jumps
10 Barbell Lunges, increasing weights
5 HSPUs / 10 Push-ups
15 Wallballs
250/200m Row
– Rest :90 sec

Saturday, November 25th

Thruster 3

AMRAP in 10
Up Ladder of
Front Squats
Push Presses
Thrusters
Burpees
– Use 50% up to (95/65)

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