This Week’s WODs – CrossFit Aspire

Monday, May 21st

Power Snatch + OHS + Snatch

Rx
15 – 12 – 9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

Rx+
21 – 15 – 9
Squat Snatch (95/65)
CTB Pull-Ups

Tuesday, May 22nd

Tempo Back Squat 2+2
– 2 @ tempo
– 2 regular speed

3 Rounds
10 Back Squats (135/95)
20 Single-unders
10 Back Squats
20 Double-unders

Wednesday, May 23rd

400m Run
30 Toes to Bar
400m Run
40 Box Jumps
400m Run
50 Burpees
400m Run
60 Wallballs
400m Run
70 KB Swings
400m Run
80 Sit-ups
400m Run

Thursday, May 24th

Push Jerk 1

AMRAP in 18
18/12 Calorie Bike or Row
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Pull-ups

Friday, May 25th

“Squat” Clean
OTM 12 x 1

800m Run
50 Back Squats (45/35)
400m Run
40 Back Squats (45/35)
200m Run
30 Back Squats (45/35)

Saturday, May 26th

Shoulder Press 5

4 Rounds
15 Box Jump Overs
20 Medball Sit-ups
250m Row

Monday, May 28th

10am class only for Memorial Day

“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.

Extra Credit

Gymnastic / Skill
5 Rounds
1 Legless Rope Climb
3 HIGH Box Jumps
5 Strict HSPUs
10 Pistols, alternating

Endurance
3 x 800m Run
– 3 min Rest

Barbell
Squat Clean Thruster
OTM 10×1, increasing

Abs / Core
3 Rounds
5 GHRs
10 GHD Sit-ups
:30 side plank L
:30 side plank R

Low Intensity WOD
4 Rounds
:40 work/ :20 rest
Burpee Box Jump Overs
Squat Clean Wallballs
Air Bike Calories
Plank hold
Rest

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