Sunday, February 19, 2017

2017-02-20 WOD


Welcome to the Superman Cycle! During this short 5 week cycle, our focus is going to be performing well in the CrossFit Open! You may be asking, "why is this the Superman Cycle?" Well, no one has the same "give me everything you've got, I can take it!" attitude that Superman embodies. So during the CrossFit Open, we want you to borrow Superman's attitude every week and don't stress about what Dave Castro might throw at us, because if you've been following our programming thus far, you'll be ready for anything! Let those Open announcements bounce off your chest like bullets on the big red "S" and tackle them knowing that you're more powerful than a locomotive and able to leap tall box jumps in a single bound!


Superman Cycle Week 1

AMRAP in 5 minutes:
...HS Walk for distance
*Must be completed in 5' increments. Hands must start BEHIND the line and must completely cross the next line to count it. Same standards as 16.1, but on your hands!


"Zod" [RX]
3 Rounds:
...15 Deadlifts (155/105#)
...12 Chest to Bar Pull Ups
...9 Bar Facing Burpees
...6 Power Cleans (155/105#)
...3 Bar Muscle Ups
Time cap of 15 minutes. Post time.


COMPETITORS

AMRAP in 5 minutes:
...HS Walk for distance
*Must be completed in 5' increments. Hands must start BEHIND the line and must completely cross the next line to count it. Same standards as 16.1, but on your hands!


"Zod" [Comp]
3 Rounds:
...15 Deadlifts (185/125#)
...12 Chest to Bar Pull Ups
...9 Bar Facing Burpees
...6 Power Cleans (185/125#)
...3 Bar Muscle Ups
Post time.


"Bizarro"
3 Rounds:
...15 DB Snatch (50/35#)
...12 DB Thruster (50/35#)
...9 DB Overhead Lunges (50/35#)
Post time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 2 minutes for 3 rounds:
...200m Run
...10 Unbroken T&G Power Snatch (60% of daily max)
Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the run and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the hang.


Back Squat
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

Thursday, February 16, 2017

2017-02-17 WOD

Go for big sets and you'll get through this one quickly! With all the variety of movements in this WOD, this is good prep for the Open, which starts in one week!


Wonder Woman Cycle Retest Week

"Unbroken" [RX]
For time:
...50/40 Calorie Row
...50 Double Unders
...40 Box Jumps (24/20")
...40 Wall Balls (20/14#)
...30 HSPU
...30 C2B Pull Ups
...20 Shoulder to Overhead (135/85#)
...20 Toes to Bar
...10 Power Snatch (115/75#)
...10 Bar Muscle Ups
Time cap of 25 minutes. Post time. Compare to 2016-12-16.


COMPETITORS

"Unbroken" [Comp]
For time:
...50 Calorie Row
...50 Double Unders
...40 Box Jumps (24/20")
...40 Wall Balls (20/14#)
...30 HSPU
...30 C2B Pull Ups
...20 S2OH (165/115#)
...20 Toes to Bar
...10 Power Snatch (135/85#)
...10 Ring Muscle Ups
Time cap of 25 minutes. Post time. Compare to 2016-12-16.


"Hermes"
5 Rounds:
...100m Sled Drag (55/35#)
*Add 10/5# to the sled every round. Compare to 2016-12-16.

Wednesday, February 15, 2017

2017-02-16 WOD

Hippolyta is Diana's mother and was the first and fourth Wonder Woman.


Wonder Woman Cycle Retest Week

"Hippolyta" [RX]
For time:
...27 Lateral Burpees
...27 Deadlifts (135/85#)
...21 Lateral Burpees
...21 Front Squats (135/85#)
...15 Lateral Burpees
...15 Shoulder to Overhead (135/85#)
...9 Lateral Burpees
...9 Thrusters (135/85#)
Time cap of 15 minutes. Post time. Compare to 2016-12-15.
RX+1 = 165/115#


COMPETITORS

RECOVERY DAY:
At a leisurely pace:
...2k Row
...3 mi Bike
...1 mi Run

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) and that you do these WODs on Saturday:


"Hippolyta" [Comp]
For time:
...27 Lateral Burpees
...27 Deadlifts (185/125#)
...21 Lateral Burpees
...21 Front Squats (185/125#)
...15 Lateral Burpees
...15 Shoulder to Overhead (185/125#)
...9 Lateral Burpees
...9 Thrusters (185/125#)
Post time. Compare to 2016-12-15.
RX+1 = 225/145#


"MLA"*
AMRAP in 8 minutes:
1-2-3-4-5-6-etc. reps of:
...Row X00m
...Rope Climb
Post rounds/reps. Compare to 2016-12-15.
*Magic Lasso of Aphrodite

Tuesday, February 14, 2017

2017-02-15 WOD



Wonder Woman Cycle Retest Week

Find a 5RM Touch-and-go Power Clean. Post heaviest load. Compare to 2016-12-14.


"Ares" [RX]
AMRAP in 7 minutes
3-6-9-12-etc.
...Kettlebell Swings (53/35#)
...Abmat Sit-ups
Post rounds/reps. Compare to 2016-12-14.


COMPETITORS

Find a 5RM Touch-and-go Power Clean. Post heaviest load. Compare to 2016-12-14.


"Ares" [Comp]
AMRAP in 7 minutes
3-6-9-12-etc.
...Kettlebell Swings (70/53#)
...GHD Sit-Up
Post rounds/reps. Compare to 2016-12-14.


"Blackwing"
5 Rounds:
...15 calorie bike
...5 Ring Muscle Ups
Post time. Compare to 2016-12-14.

Monday, February 13, 2017

2017-02-14 WOD

Here's Shane Garrett, The Fittest Games 2017 Masters Champion, working on some clean and jerks in a heavy metcon! Tomorrow's C&J isn't as heavy, but the technique (power clean right into push jerk) is still the same!


Wonder Woman Cycle Retest Week

"Diana"
AMRAP in 9 minutes
...6 Clean and Jerk (135/85#)
...8 Chest to Bar Pull Ups
...10 Toes to Bar
Then,
...6 minutes to establish a 3RM Overhead Squat from the ground.
Post rounds/reps and load. Compare to 2016-12-13.


COMPETITORS

"Diana"
AMRAP in 9 minutes
...6 Clean and Jerk (135/85#)
...8 Chest to Bar Pull Ups
...10 Toes to Bar
Then,
...6 minutes to establish a 3RM Overhead Squat from the ground.
Post rounds/reps and load. Compare to 2016-12-13.


Find your 10RM Back Squat. Post heaviest load. Compare to 2016-12-13.

Sunday, February 12, 2017

2017-02-13 WOD

Hey guys! Remember, this is RETEST WEEK, so try to look up all of your old scores in WODTogether so you know what to shoot for! Go get it!


Wonder Woman Cycle Retest Week

Hey guys! Remember, this is RETEST WEEK, so try to look up all of your old scores in WODTogether so you know what to shoot for! Go get it!


Find 5RM Touch-and-Go Power Snatch. Post heaviest load. Compare to 2016-12-12.


"Dick" [RX]
21-15-9
...Wall Ball (20/14#)
...Box Step Up (20/14# to 24/20" box, holding your wall ball)
Time Cap of 10 Minutes. Post time. Compare to 2016-12-29.


COMPETITORS

Find 5RM Touch-and-Go Power Snatch. Post heaviest load. Compare to 2016-12-12.


"Dick" [Comp]
21-15-9
...Wall Ball (30/20#)
...Alternating Pistol (30/20#, holding your wall ball)
Post time. Compare to 2016-12-29.


"Circe"
AMRAP in 15 Minutes:
...25' Overhead Walking Lunge (115/75#)
...10 Deadlifts (115/75#)
...25' Front Rack Walking Lunge (115/75#)
...10 Push Press (115/75#)
Post rounds/reps. Compare to 2016-12-12.

Thursday, February 09, 2017

2017-02-10 WOD

Professor Menace created a robotic duplicate of Wonder Woman that he could control with his "brain-impulses"! Double unders and thrusters, 2 skills that have been tested in EVERY CrossFit Open thus far... If you plan on doing the Open this year, make sure when you register that you put "Sigma CrossFit" as your affiliate AND as your team!


Wonder Woman Cycle Week 8

"Menace" [RX]
3 Rounds:
...45 Double Unders
...15 Thrusters (95/65#)
Post time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 2 Minutes for 3 rounds:
...200m Run
...10 Unbroken T&G Power Snatch (60% of daily max)
Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the first part and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the rack.


COMPETITORS

"Menace" [Comp]
3 Rounds:
...45 Double Unders
...15 DB Thrusters (2x50/35#)
Post rounds/reps.


"Teekl"
4 rounds of:
...100m Farmer Carry (2x53/35#)
...50m Sled Push (100/80#)
...10 D-Ball Over Shoulder (100/70#)
Post time.


"You wouldn't like me when I'm angry" [Comp]
AMRAP in 20 Minutes:
...Assault Bike for Calories:
Every 2 minutes, 5 Overhead Squats (135/85#), including the start of the WOD. Post total calories.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 2 Minutes for 3 rounds:
...200m Run
...10 Unbroken T&G Power Snatch (60% of daily max)
*Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the first part and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the hang.


Push Press
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.