Tuesday, September 30th

We're posting the advanced/competitors WODs on the CrossFit Aspire and CrossFit DT1 websites now.

Click here for the WODs

Monday, September 29th

Skill:
3 x Max Strict HSPUs + Max Kipping HSPUs

Oly:
12 minutes of the Clean Complex
Hang Clean + Clean + Front Squat

OTM 7
Clean & Jerk x 1 @ 100-110% of clean complex weight

Metcon:
Row 500m
21 Double KB Push Presses
21 Toes to Bar
Row 500m
15 Double KB Push Presses
15 Toes to Bar
Row 500m
9 Double KB Push Presses
9 Toes to Bar

Saturday, September 27th

Oly:
In 8 minutes
Max Snatch

In 8 minutes
Max Clean & Jerk

Metcon 1:
3 Rounds
7 Power Snatches (115/80)
14 Pull-ups


Metcon 2:
3 Rounds
7 Power Cleans (185/125)
14 Toes to Bar

Friday, September 26th

Skill:
Overhead Squat 3

Strength:
Back Squat 8

Metcon:
800m Run
20 Shouldeer to Overheads (135/95)
20 Burpees
400m Run
10 Shouldeer to Overheads
10 Burpees

Extra Credit:
3 x Max Muscle-ups
or
5 minutes of the Outlaw Way Muscle-up Progression

Thursday, September 25th

Strength:
Shoulder Press 3x5

Metcon:
“Tabata This!”
Tabata Row
- Rest 1 minute
Tabata Squats
- Rest 1 minute
Tabata Pull-ups
- Rest 1 minute
Tabata Push-ups
- Rest 1 minute
Tabata Sit-ups

Extra Credit:
5-4-3-2-1
Rope Climbs
10-8-6-4-2
Pistols
50-40-30-20-10
Double-Unders

Wednesday, September 24th

Oly:
Every 90 seconds for 9 minutes
Hang Power Clean + Power Clean + Hang Clean + Clean

Metcon 1:
400m Run
3 Rounds
10 KB Swings
10 Wallballs
400m Run
2 Rounds
10 KB Swings
10 Wallballs
400m Run
1 Round
10 KB Swings
10 Wallballs

Metcon 2:
15 - 12 - 9
HSPUs
Power Snatches (95/65)

Tuesday, September 23rd

Strength:
Front Squat 3

Metcon:
"Fran"
21 - 15 - 9
Thrusters (95/65)
Pull-ups

Skill/Practice:
Legless Rope Climbs
Handstand Walks

Monday, September 22nd

Oly:
OTM 7
Deadlift + Clean Pull + Clean + Jerk
-heavy, but not maximal

Metcon:
"Christine"
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps

Pain Tolerance:
Max unbroken Wallballs (20/14)

Skill Work:
3 Rounds, not for time
10 Strict HSPUs
10 GHD Sit-ups
10 GHRs

Saturday, September 20th

Oly:
Every 90 seconds for 9 minutes (7 sets)
High Hang Clean + Hang Clean + Clean + Front Squat

Metcon 1:
30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats (135/95)
800m Run
15 Overhead Squats (135/95)
400m Run
30 Chest-to-Bar Pull-Ups

Metcon 2:
3 Rounds
10 Wallballs 30/20
10 Box Jumps 30/24
10 Burpees

Friday, September 19th

Oly:
Every 90 seconds for 9 minutes
Snatch 1 @ 80-95% of 1RM

Every Minute for 7 minutes
Split Jerk 2 @ 75-85% of 1rm Clean&Jerk

Metcon:
“10 Minute Cindy”
AMRAP in 10
5 Pull-ups
10 Push-ups
15 Squats

Thursday, September 18th

Oly:
Power Clean 1

Metcon:
100 Double Unders
- then
21-15-9
KB Swings (70/55)
Burpees
- then
100 Double Unders

Skill:
10 minutes of Muscle-up work. 
- Strict MUs
- MU Progressions
- Pull-ups/Dips

Wednesday, September 17th

Oly/Strength:
3 x Power Clean & Push Presses
(so power clean, then push press, then power clean, then push press, then power clean, then push press :)

Metcon 1:
5 Rounds
5 Thrusters (115/80)
1 Rope Climb
30 Double Unders

Metcon 2:
AMRAP in 4
Burpee Pull-ups

Tuesday, September 16th

Skill:
3 Rounds
Max Strict HSPUs + Max Kipping HSPUs
10 Pistols (5L/5R)

Oly:
OTM 7
Power Snatch 2 @ 85% of Power Snatch 1RM

Metcon:
Teams of 2
Team 4000m Row (switch every 500m)
- perform 5 strict Pull-ups while your partner rows

Monday, September 15th

Strength:
Back Squat 2

Metcon 1:
"2014 30-day Paleo Challenge Test WOD"
10 Power Cleans
15 Pull-ups
10 Front Squats
20 Burpees
10 Back Squats
20 Burpees
10 Front Squats
15 Pull-ups
10 Power Cleans
- Use 135/95 if you're doing the 30 Day Paleo Challenge, Use 165/115 if you're not.

Metcon 2:
"Mini Diane"
15-12-9
Deadlifts (225/155)
HSPUs

Friday, September 12th

"Bear Complex"
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Endurance:
500m Row
- rest 2 minutes
1000m Row
- rest 2 minutes
500m Row

Thursday, September 11th

Oly:
OTM 7
Snatch + OHS @ 80% of Snatch

Strength:
Push Press + Push Jerk + Split Jerk 1

Metcon:
7 rounds
7 CTB Pull-Ups
7 Push Jerks (155/105)
7 Burpees

Wednesday, September 10th

Oly:
Every 30 seconds for 7 minutes (15 reps)
1 Power Clean @ 70-80% of 1rm

Metcon 1:
3 rounds
400 meter run
7 Deadlifts (245/165)
30 Double Unders

Metcon 2:
Mini Fran
15 - 12 - 9
Thrusters (95/65)
Pull-ups

Tuesday, September 9th

Gymnastics:
OTM 7
Max Unbroken Muscle-ups

Strength:
OTM 15
1 Power Clean + 2 Thrusters

Metcon:
4 Rounds
7 Thrusters (115/80)
7 Toes to Bar
21 KB Swings

Extra Credit:
3x10 GHD Sit-ups
- alternated with
3x10 GHRs

Monday, September 8th

Strength:
Back Squat 3

Metcon 1:
10,9,8,7,6,5,4,3,2,1
Pull-ups
Wallballs

Metcon 2:
Mini DT
4 Rounds
9 Deadlifts (155/105)
6 Hang Power Cleans
3 Push Jerks

Saturday, September 6th

Strength:
20 minutes to build to a heavy set of the "Bear Complex"
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 BTN Shoulder to Overhead

- Make each movement distinct. No Squat Cleans, no Thrusters. Perform 5 distinct reps

Metcon 1:
5 Rounds
5 Strict HSPUs
7 Toes toes Bar
9 Burpee Box Jump-on-and-overs

Metcon 2:
5 Rounds
5 Deadlifts 275/175
15 Unbroken Wallballs

Friday, September 5th

Skill:
10 minutes of
Free standing Handstand hold, FSHSPU, and Handstand walking practice

Oly:
Clean & Jerk 1

Metcon:
10 Power Clean & Jerks (135/95)
10 Pullups
8 Power Clean & Jerks
10 Pullups
6 Power Clean & Jerks
10 Pullups
4 Power Clean & Jerks
10 Pullups
2 Power Clean & Jerks
10 Pullups

Cash Out:
Tabata Row

Thursday, September 4th

Oly:
Hang Snatch + Snatch 1

Metcon:
15 Snatches (95/65)
20 Back Squats (95/65)
10 Snatches (115/75)
20 Back Squats (115/75)
5 Snatches (135/95)
20 Back Squats (135/95)

Skill / Conditioning:
3 Rounds
5 Muscle-ups
400m Run

Wednesday, September 3rd

Oly:
3 Power Cleans + 3 Push Presses

Metcon 1:
AMRAP in 10
8 Burpees
8 Push Presses (95/65)
8 CTB Pull-ups

Metcon 2:
3 Rounds
9 Toes to Bar
7 Strict HSPUs
5 very HEAVY Overhead Squats

Tuesday, September 2nd

Oly:
OTM 7
2 Hang Cleans @ 75-85% of Clean 1rm

Strength:
Back Squat 4

Metcon:
21 Front Squats (135/95)
21 KB Swings (70/55)
400m Run
15 Front Squats
15 KB Swings
400m Run
9 Front Squats
9 KB Swings
400m Run