Monday, March 27, 2017

2017-03-28 WOD


Before today, Byron could only occasionally get maybe one double under among MANY failed attempts. Today, he did 266 double unders in 17.5! Nothing like the CrossFit OPEN to push people! He got a few sets of 10 before, but by the time I took this video, he was already tired... Great job, Byron!


Superman Cycle Week 6

EMOM for 10 minutes:
...1 Snatch (80-100%)
Post heaviest snatch.


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


COMPETITORS

EMOM for 10 minutes:
...1 Snatch (80-100%)
Post heaviest snatch.


Rowing WOD from AerobicCapacity.com


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

Sunday, March 26, 2017

2017-03-27 WOD

If you're not re-doing 17.5, we've got a Hero WOD, team-style! RJ was LAPD SWAT and a Marine, a true leader in whatever unit was serving. This WOD is to honor him and his sacrifice.


Superman Cycle Week 6

Team "RJ"
In teams of 3:
5 Rounds:
...800m Run (everybody runs together)
...5 Rope Climbs
...50 Push Ups
Time cap of 40 minutes.


COMPETITORS

Team "RJ"
In teams of 3:
5 Rounds:
...800m Run (everybody runs together)
...5 Rope Climbs
...50 Push Ups
Time cap of 40 minutes.


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

Thursday, March 23, 2017

2017-03-24 WOD



"CrossFit OPEN 17.5"
10 RFT of:
...9 Thrusters (95/65#)
...35 Double Unders
Time cap of 40 minutes. Post time.

If you are doing your OPEN workout at Sigma CrossFit, please reserve your heat!

NOTE: There is a 40 minute time cap on this workout mainly because of the high skill element of the double unders! If you think you will need the entire 40 minutes and you need to leave class on time (either to go to work or get your kids out of Kids Club), then please sign up for the FIRST heat in your class (HH:45). If you are very proficient with double unders OR don't mind going past the time your class normally ends, you may sign up for the SECOND heat in your class (HH:10).

Wednesday, March 22, 2017

2017-03-23 WOD

In case you haven't seen it yet, here's Dave Castro's clue about 17.5... What could it mean? We're all dead meat? Will it feel like someone stabbing you in the rib and the eye at the same time? Does the Ka-bar mean it's a barbell? What do you think?


Superman Cycle Week 5

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


For Time:
...400' Lunge (25/15#)
EMOM 5 burpees to plate. Post time.


COMPETITORS

In teams of 2:
...100/80 Calorie Row
...80 GHD Sit Ups
...60 Cleans (155/105#)
...40 S2OH/Jerks (155/105#)
...20 Overhead Squats (155/105#)
Post time.


For time:
...500' Lunge (20/14# Vest)
EMOM 5 burpees. Post time.


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

Tuesday, March 21, 2017

2017-03-22 WOD

Here's a cool picture from when we did "Tommy V" several months ago.


Superman Cycle Week 5

3 Attempts for Max Reps:
...Bench Press (185/125#)
2 minutes rest between attempts. Post total reps.


Working for 2 minutes, resting for 1 minute between movements:
...Row for calories
...Abmat Sit Ups
...Bike for calories
Then, in 6 minutes:
...Run 800m
...Max thrusters (95/65#)
Post total reps for all 4 movements.


COMPETITORS

Agility Ladder Work
...Spend 10 minutes working on agility ladder drills


Working for 2 minutes, resting for 1 minute between movements:
...Row for calories
...GHD Sit Ups
...Bike for calories
Then, in 5 minutes:
...Run 800m
...Max thrusters at 115/75#
Post total reps for all 4 movements.


3 Attempts for Max Reps:
...Bench Press (225/155#)
2 minutes rest between attempts. Post total reps.


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

Monday, March 20, 2017

2017-03-21 WOD

Superman Cycle Week 5

NOT for time:
300' Outdoor Rope Sled Drag (95/65#)
*Do this on the concrete behind the gym focusing on proper stance and efficiency.


AMRAP in 12 Minutes:
...20 Push Ups
...15 Box Jumps (24/20")
...10 Chest to Bar Pull Ups
...5 D-Ball Ground to Shoulder (100/70#)
Post rounds/reps.


COMPETITORS

AMRAP in 13 Minutes:
...21 Push Ups
...15 Box Jumps (30/24")
...9 Chest to Bar Pull Ups
...3 D-Ball Ground to Shoulder (150/100#)
Post rounds/reps.


For time:
...50' Handstand Walk
...30 Double Unders
...25 Toes to Bar
...30 Double Unders
...50' Handstand Walk
...30 Double Unders
...5 Rope Climbs
...30 Double Unders
...50' Handstand Walk
...30 Double Unders
Post time.


NOT for time:
300' Outdoor Rope Sled Drag (135/95#)
*Do this on the concrete behind the gym focusing on proper stance and efficiency.


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

Sunday, March 19, 2017

2017-03-20 WOD

Well, now that we're 4 weeks into the OPEN, it looks like we're going to have thrusters in 17.5! So far, every single CrossFit OPEN has ended with thrusters! However, unlike the thrusters in the picture above, I've got my money on dumbbell thrusters this year...


Superman Cycle Week 5

4 rounds of:
...400m run
...15 Ring Dips
...10 Back Squats (165/115#) from the floor
...Rest 1 minute
Time cap of 24 minutes. Post time.


COMPETITORS

4 rounds of:
...400m run
...15 Ring Dips
...10 Back Squats (205/145#) from the floor
...Rest 1 minute
Post time.


For Time:
...100m Sandbag Carry (60/40#)
...100m Sled Drag (80/60#)
...100m Sled Drag (80/60#) Sandbag Carry (60/40#)
...50m Sandbag Carry (60/40#)
...50m Sled Push (100/80#)
...50m Sled Push (100/80#) Sandbag Carry (60/40#)
*Sandbag can be held any way you choose, but it must be held (can't be carried on the sled). Post time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 90 Seconds for 3 rounds:
...8/6 Calorie Bike SPRINT
...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 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.