Thursday, February 23, 2017

2017-02-24 WOD




Superman Cycle Week 1

CrossFit Open WOD 17.1

For time:
...10-20-30-40-50 Alternating 1-arm DB Snatch (50/35#)
...15 Burpee Box Jump Overs (24/20")
Time cap of 20 minutes. Post time. (Tie-break times are taken after each round of BBJO).

Please remember to reserve your heat time here: https://docs.google.com/forms/d/e/1FAIpQLSdltrBlKKUoLsgX6Dw2NSbG_zSgqZcBAlQ_I15yVA-eR-CcpQ/viewform

***There will be one heat reserved for non-competitors (not registered for the 2017 Open) at each regular scheduled class time. Make sure to get your warm up and mobility in beforehand (on the Warm Up Whiteboard).

Wednesday, February 22, 2017

2017-02-23 WOD

This is from October 2012! We had only been in the "new" space for about 3 months. Just 6 people doing "Fight Gone Bad" in a class with just 2 rowers, tiny 4" speakers on my stereo, and a teeny tiny rig in the back... We've grown a little since then...


Superman Cycle Week 1

Every 3 Minutes for 5 Rounds: [RX]
...200m Run
...10 Bench Press (135/95#)
...Max Calorie Row in remaining time
Score is total calories. Rest 3 minutes between rounds.


COMPETITORS

"Steel" [RX]
...21 Thrusters (95/65#)
...18 Deadlifts (135/85#)
...15 Thrusters (135/85#)
...12 Deadlifts (185/115#)
...9 Thrusters (185/115#)
...6 Deadlifts (225/145#)
...3 Thrusters (225/145#)
Post time.


Every 3 Minutes for 5 Rounds: [Comp]
...200m Run
...10 Bench Press (185/125#)
...Max Calorie Row in remaining time
Score is total calories. Rest 3 minutes between rounds.


Muscle Up Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie AAB SPRINT
...5 unbroken ring muscle ups.
*Post 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 calories and then immediately do as many quality unbroken reps as possible (up to 5 per round).


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

Tuesday, February 21, 2017

2017-02-22 WOD

Superman has a Superdog!


Superman Cycle Week 1

"Krypto"
AMRAP in 20 minutes:
1-2-3-4-5-etc. Reps Of:
...X0 Burpee to 6"
...X00m Run
...X0 Double Unders
...X0 Calorie Row/Bike/SkiErg
...1 minutes Rest
Post rounds/reps.


COMPETITORS

"Krypto"
AMRAP in 20 Minutes:
1-2-3-4-5-etc. Reps Of:
...X0 Burpee to 6"
...X00m Run
...X0 Double Unders
...X0 Calorie Row/Bike/SkiErg
...1 minutes Rest
Post rounds/reps.


C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8/6 Calorie SkiErg SPRINT
...10 unbroken C2B pull ups
*Post total pull up 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 calories and then immediately do as many quality unbroken reps as possible (up to 10 per round).


Push Press
...3x2 build to a daily max
...2x2 (80% of daily max)
Post heaviest load.

Monday, February 20, 2017

2017-02-21 WOD

The one thing Lex Luthor was REALLY good at, was exposing Superman's weakness: kryptonite! With all of the different movements in Luthor's metcon tomorrow, he might expose a weakness in you...


Superman Cycle Week 1

"Luthor" [RX]
9-6-3 reps of:
...Squat Clean (185/125#)
...HSPU
Rest 1 minute, then 15-12-9 reps of:
...Calorie Row
...Jerk (135/95#)
Rest 1 minute, then 21-15-9 reps of:
...Toes to Bar
...Wall Balls (20/14#)
Post time.


COMPETITORS

"Luthor" [Comp]
9-6-3 reps of:
...Squat Clean (205/135#)
...Strict HSPU (-5/-3")
Rest 1 minute, then 15-12-9 reps of:
...Calorie Bike
...Jerk (155/105#)
Rest 1 minute, then 21-15-9 reps of:
...Toes to Bar
...Wall Balls (30/20#)
Post time.


"Lana"
...50 Burpee Box Jump Overs (24/20")
*EMOM 10 Kettlebell Swings (53/35#)


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8/6 Calorie Row SPRINT
...10 Unbroken Thrusters (50% 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 calories 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.


Deadlift
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

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