Thursday, December 29, 2016

2016-12-30 WOD




Wonder Woman Cycle Week 2

"CrossFit Open WOD 11.1 / 14.1"
AMRAP in 10 Minutes:
...30 Double Unders
...15 Power Snatches (75/55#)
Post rounds/reps.


NOT for Time
5x10 reps each:
...Plank Row
...Weighted Sit Up
Post whatever you want to WODTogether.


COMPETITORS

"CrossFit Open WOD 11.1 / 14.1"
AMRAP in 10 Minutes:
...30 Double Unders
...15 Power Snatches (75/55#)
Post rounds/reps.


"Atomic"
3 Rounds:
...25' Handstand Walk
...15 KB Swings (53/35#)
...25' Handstand Walk
...15 Chest to Bar Pull Ups
Post time.


Every 90 Seconds for 10 Rounds:
...1 Squat Snatch @80-85%
Post heaviest load.


NOT for Time
5x10 reps each:
...Plank Row
...Weighted Sit Up
Post whatever you want to WODTogether.


Strict Press
...3x6 build to a daily max
...2x6 (80% of daily max)
Post heaviest load.

Wednesday, December 28, 2016

2016-12-29 WOD

This workout is named after Nightwing's secret identity, who is also a supporting character to Batman and the Justice League, so he occasionally crosses paths with Wonder Woman as well...


Wonder Woman Cycle Week 2

"Dick" [RX]
21-15-9 reps for time:
...Wall Ball (20/14#)
...Box Step Up (24/20" box, holding the wall ball)
Time Cap of 10 Minutes.


Thruster Cycling Progression
...Build to a daily max thruster from the rack (Time Cap of 8 Minutes)
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpee
...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 burpees 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

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:

"Dick" [Comp]
21-15-9 reps for time:
...Wall Ball (30/20#)
...Alternating Pistol (30/20#, holding the wall ball)
Post time.


Three Strikes:
...Assault Bike for Max Calories
...Rest 2 minutes after each strike
Strike 1: RPMs drop below 90/80
Strike 2: RPMs drop below 80/70
Strike 3: RPMs drop below 70/60
Post total calories.


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpee
...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 burpees 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.


5 Sets for Max Reps:
...Toes to Bar
...Rest 15 seconds
Post total reps.


CrossOver Symmetry:
...Iron Scap series.


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

2016-12-28 WOD



Wonder Woman Cycle Week 2

"Jonny Double" [RX]
Every 2 Minutes for 5 Rounds:
...200m Run
...40 Double Unders
Then,
...6 minutes to establish a 2RM Front squat.
*Post total double unders and heaviest load.


Barbell Row
...3x6 build to a daily max
...2x6 (80% of daily max)
Post heaviest load.


COMPETITORS


"Etrigan"
AMRAP in 8 minutes
...8 Burpees to 12"
...4 Muscle Ups
...2 Squat Cleans & Jerks (225/155#)
Post rounds/reps.


"Jonny Double" [Comp]
Every 2 Minutes for 5 Rounds:
...100m Sled Sprint (55/35#)
...40 Unbroken Double Unders
Then,
...6 minutes to establish a 2RM front squat.
*Score is total double unders (max score = 200 reps) and heaviest load. Time cap of 6 minutes for front squat.


Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie AAB SPRINT
...10 unbroken HSPU
*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 10 per round).


For Time:
6 Rounds:
...250m Row
...Rest 30 seconds
*SPRINT!!


Barbell Row
...3x6 build to a daily max
...2x6 (80% of daily max)
Post heaviest load.

Monday, December 26, 2016

2016-12-27 WOD

This workout will leave you feeling like you've been through one!


Wonder Woman Cycle Week 2

"Tornado" [RX]
5 RFT:
...25 Calorie Row
...20 Abmat Sit-ups
...15 Overhead Squats (95/65#)
...10 Push Press (95/65#)
...5 Snatch (95/65#)
Time Cap of 30 Minutes. Post time.


COMPETITORS

"Tornado" [Comp]
5 RFT:
...25 Calorie Bike
...20 GHD Sit-ups
...15 Overhead Squats (115/75#)
...10 HSPU
...5 D-Ball OTS Cleans (100/70#)
Time Cap of 30 Minutes.


AMRAP in 5 Minutes:
...Squat jumps to 12" with a 20/14# weighted vest.
Post reps.


"Lion-Mane"
5 RFT:
...9 Push Press (115/75#)
...3 Bar Muscle Ups
Post time.


"Hercules"
For Time:
...300' Kettlebell Walking Lunge (53/35#)
Post time.


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

Sunday, December 25, 2016

2016-12-26 Christmas Holiday WOD

Tomorrow, we are celebrating Christmas with a WOD! Remember, there will only be one class tomorrow at 8:30am, all other class times are cancelled. As with all of our Holiday WODs at Sigma CrossFit, they will be free and open to the general public! So feel free to invite your family and friends who may be curious about CrossFit or who might want to burn off some of those Christmas calories! If you are not a regular member of Sigma CrossFit and want to join us tomorrow, please visit the Get Started page and print out, fill out, and bring in a PARQ with you tomorrow. We have extras at the gym, but you can avoid waiting in line if you print it out in advance... Here's the Holiday WOD for tomorrow:


In Teams of 2
AMRAP in 12 Minutes:
...25 Lateral Burpees
...20 Cleans (135/85#)
...16 Shoulder to Overhead (135/85#)
Post rounds/reps.
*Competitors: Solo, 155/105#

Thursday, December 22, 2016

2016-12-23 WOD


Remember this one? This was the first year we saw the new Open standard for HSPU! Couple of tips for the HSPU, don't forget to start at the TOP, and reach your heels up (by pulling your toes towards your shins), and bring your feet together so your heels get higher! Practice those now, so that when we do setup that tape line for the Open, you'll have an easy time clearing that line!


Wonder Woman Cycle Week 1

"CrossFit Open WOD 15.4"
AMRAP in 8 minutes of:
...3-6-9-12-15-18-etc HSPU
...3-3-3-6-6-6-9-9-9-etc Clean (185/125#)
Take a tie break time after every 3 rounds. Post rounds/reps.


For Time:
...150 Air Squats
Post time.


COMPETITORS

"CrossFit Open WOD 15.4"
AMRAP in 8 minutes of:
...3-6-9-12-15-18-etc HSPU
...3-3-3-6-6-6-9-9-9-etc Clean (185/125#)
Take a tie break time after every 3 rounds. Post rounds/reps.


T&G Push Jerk
...Build to a heavy set of 5.
Post load.


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.


For Time:
...150 Air Squats (20/14# Vest)
Post time.


CrossOver Symmetry:
...Iron Scap series.


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

Wednesday, December 21, 2016

2016-12-22 WOD

Not exactly the most terrifying of villains, but the Count of Conquest (or Lord Conquest) was a son and lieutenant of Ares, the god of war, and battled Wonder Woman as early as Wonder Woman #2, back in 1942!


Wonder Woman Cycle Week 1

"Conquest" [RX]
AMRAP in 30 Minutes:
10-20-30-40-50-etc reps of:
...Calorie Row
...Burpees
...Back Squat (135/95#) from the floor
...Rest [1-2-3-4-5-etc minutes]
SPRINT!!! Post rounds/reps.


COMPETITORS

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:

"Jumps and Jerks"
For Time:
...30 Box Jumps (30/24")
...30 Jerks (155/105#)
Post time.


"Conquest" [Comp]
AMRAP in 30 Minutes:
10-20-30-40-50-etc reps of:
...Calorie Row
...Burpees
...Back Squat (165/115#) from the floor
...Rest [1-2-3-4-5-etc minutes]
SPRINT!!! Post rounds/reps.


Muscle Up Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie Bike SPRINT
...5 unbroken Ring Muscle Ups
*Post total muscle 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).


NOT for time:
...7x5 Reverse Hyper


Every 2 Minutes for 10 Rounds:
...1 Hang Squat Snatch + 1 Squat Snatch @80-85%
*Drop and reset between reps.


Sumo Deadlift
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.

Tuesday, December 20, 2016

2016-12-21 WOD

Nikos Aegeus is a Wonder Woman villain whose history has been rewritten several times, similar to Donna Troy. Regardless, he is still a villain with superpowers and, similar to Wonder Woman, has been armed with weapons/artifacts from Greek gods!


Wonder Woman Cycle Week 1

"Nikos" [RX]
For time:
...21 Thrusters (95/65#)
...21 Pull Ups
...15 Thrusters (115/75#)
...15 Chest to Bar Pull Ups
...9 Thrusters (135/85#)
...9 Bar Muscle Ups
Post time.


Slam Ball/Hollow Hold Tabata Mashup
16 Rounds, working for :20, resting for :10
...Odd: Slam Ball (30/20#)
...Even: Hollow Hold
Post your level of pain to WODTogether. And reps...


COMPETITORS

"Earthworm"
3 RFT:
...100m Sled Sprint (55/35#)
...1 Legless Rope Climb
...100m Sled Sprint (55/35#)
...1 Rope Climb
...Rest 2 minutes
Post time.


"Nikos" [Comp]
For time:
...21 Thrusters (115/75#)
...21 Pull Ups
...15 Thrusters (165/105#)
...15 Chest to Bar Pull Ups
...9 Thrusters (195/125#)
...9 Bar Muscle Ups
Post time.


"Spectre"
4 RFT:
...25' Overhead Walking Lunge (115/75#)
...9 Wall Balls (30/20#)
...25' Overhead Walking Lunge (115/75#)
...12 Toes to Bar
Post time.


Slam Ball/Hollow Hold Tabata Mashup
16 Rounds, working for :20, resting for :10
...Odd: Slam Ball (30/20#)
...Even: Hollow Hold
Post your level of pain to WODTogether. And reps...


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

Monday, December 19, 2016

2016-12-20 WOD


Dave Castro with a serious upscale on the original "Annie"... Keep in mind, our "GHDannie" below is NOT the same rep scheme.


Wonder Woman Cycle Week 1

"Annie"
50-40-30-20-10 reps for time:
...Double Unders
...Abmat Sit Ups
Post time.


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


COMPETITORS

In Honor of "Ryan"
5 RFT:
...7 muscle ups
...21 burpees to 12" target (it's a Hero WOD, so do it right)
Post time.


"GHDannie"
50-40-30-20-10 reps for time:
...Double Under
...1/2 Reps GHD Sit Up
Post time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 90 seconds for 3 rounds:
...8/6 cal 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.


Squat Clean:
...Build up to a heavy T&G triple.
Post load.


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

Sunday, December 18, 2016

2016-12-19 WOD

Donna Troy. Her history has been rewritten in the DC Universe many times. She was originally "Wonder Girl" and was a bit of a sidekick to Diana. At some point, when Diana Prince took a hiatus from being Wonder Woman, Donna Troy took over the role in her absence.


Wonder Woman Cycle Week 1

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


"Troy" [RX]
For time:
...500m Row
...40 Wall Balls (20/14#)
...30 Power Snatch (95/65#)
...20 Overhead Squats (95/65#)
...10 D-ball Over Shoulder (100/70#)
Post time.


COMPETITORS

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


"Troy" [Comp]
For time:
...500m Row
...40 Wall Balls (30/20#)
...30 Power Snatch (115/75#)
...20 Overhead Squats (115/75#)
...10 D-ball Over Shoulder (150/100#)
Post time.


"Eros"
5 RFT of:
...1km Assault Bike
...10 SDHP (95/65#)
...Rest 1 minute
Post time.


Kipping C2B Cycling Progression
Every 90 Seconds for 3 rounds:
...8 Burpees to 6"
...10 unbroken C2B pull ups
Post total C2BPU reps. 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).


NOT for time:
...5x7 Glute Hamstring Raises

Thursday, December 15, 2016

2016-12-16 WOD

Wonder Woman's lasso is unbreakable, are you?


Wonder Woman Cycle Test 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.


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.


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

2016-12-15 WOD

Hippolyta is Diana's mother and was the first and fourth Wonder Woman. Although, I've heard in recent comics, they've made her blonde again...


Wonder Woman Cycle Test 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.
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.
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.
*Magic Lasso of Aphrodite

Tuesday, December 13, 2016

2016-12-14 WOD



Wonder Woman Cycle Test Week

Find a 5RM Touch-and-go Power Clean. Post heaviest load.


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


COMPETITORS

Find a 5RM Touch-and-go Power Clean. Post heaviest load.


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


"Blackwing"
5 Rounds:
...15 calorie bike
...5 Ring Muscle Ups
Post time.

Monday, December 12, 2016

2016-12-13 WOD

Don't bother buying the book, it's the name of the WOD for tomorrow!


Wonder Woman Cycle Test 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.


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.


Find your 10RM Back Squat. Post heaviest load.

Sunday, December 11, 2016

2016-12-12 WOD


Tomorrow we start the WONDER WOMAN Cycle! (Dec 12th – Feb 18th)
This is the FINAL cycle before the CrossFit Open! The goal of this cycle is to refine and bring together all the things we've worked on for the last 9 months: strength, skill, and conditioning. Why Wonder Woman you ask? Because she represents a perfect blend of those three traits! She can easily run 60+ mph, once snatched a 50,000 pound stone overhead, and Batman even called her the "best melee fighter in the world." Wonder Woman embodies them all!

Principles for this cycle:
1. Clean Things Up!
Figuratively and literally. Make sure your nutrition (and recovery) are on point! Make sure you're hitting the correct standards on ALL movements. These are HABITS we need to develop NOW before the competition season officially begins.
2. Keep Intensity High!
Attack everything with conviction, including conditioning AND strength! We will start to dial down the volume in the final weeks before the Open, but we need to start training as though we were competing.
3. Prioritize Weaknesses, Maintain Strengths!
Don't avoid any of those nagging weaknesses when you see them on the board. Prioritize them first, THEN work on your strengths.
4. Practice Gratitude
Remember all the hard work that got you to this point, and enjoy the process of improving your fitness. Above all else, HAVE FUN! Don't get frustrated when things are difficult, just keep pushing forward!


Additionally, don't forget we are doing the Naughty or Nice charity WOD tomorrow! Bring a gift, get a lift! It's not too late to donate and register for the event! Sign up at http://naughtyornice.events


Wonder Woman Cycle Test Week

Find 5RM Touch-and-Go Power Snatch. Post heaviest load.


"Naughty or Nice" [RX]
AMRAP in 7 minutes of:
...7 Deadlifts (75/55#)
...7 Thrusters (75/55#)
...7 Burpee Over Bar (lateral)
Post rounds/reps.


COMPETITORS

Find 5RM Touch-and-Go Power Snatch. Post heaviest load.


"Naughty or Nice" [Comp]
AMRAP in 7 minutes of:
...7 Deadlifts (115/75#)
...7 Thrusters (115/75#)
...7 Burpee Over Bar (lateral)
Post rounds/reps.


"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.

Thursday, December 08, 2016

2016-12-09 WOD

Flash Cycle Retest Week



"Trickster"
In 3 minutes complete:
...10 Calorie Bike
...10 Wall Balls (20/14#)
...10 Burpees to 6" target
*If completed before 3 minutes, add 3 minutes to the clock and proceed to begin another round, adding 5 reps to each movement. Continue until you can't complete a round before time is up! You do NOT need to wait until the 3 minutes is up to begin the next round.

Rd 1: 10 reps each, complete by 3 minutes.
Rd 2: 15 reps each, complete by 6 minutes.
Rd 3: 20 reps each, complete by 9 minutes.
Etc.


COMPETITORS

"Trickster"
In 3 minutes complete:
...10 Calorie Bike
...10 Wall Balls (20/14#)
...10 Burpees to 6" target
*If completed before 3 minutes, add 3 minutes to the clock and proceed to begin another round, adding 5 reps to each movement. Continue until you can't complete a round before time is up! You do NOT need to wait until the 3 minutes is up to begin the next round.

Rd 1: 10 reps each, complete by 3 minutes.
Rd 2: 15 reps each, complete by 6 minutes.
Rd 3: 20 reps each, complete by 9 minutes.
Etc.


Find a 5RM Back Squat. Time cap of 15 minutes.

Wednesday, December 07, 2016

2016-12-08 WOD

Flash Cycle Retest Week



"Heat Wave" [RX]
AMRAP in 30 Minutes:
...20 DB Push Press (35/25#)
...25 Calorie C2 Row
...30 KB Swings (53/35#)
...35 Air Squats
...400m Run
Post rounds/reps.


COMPETITORS

RECOVERY DAY:
...10 Minute Light Row
...10 Minute Continuous Sled Drag (35/25#)
...10 Minute Light Assault Bike
...30 Minutes Mobility

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:


"Heat wave" [Comp]
AMRAP in 40 Minutes:
...20 DB Push Press (45/35#)
...25 Calorie C2 Bike
...30 KB Swings (70/53#)
...35 Air Squats
...400m Run
Post rounds/reps.


Find a 1RM of the complex:
...1 Snatch Balance + 1 Hang Power Snatch + 1 Hang Squat Snatch
*Start from the rack. No more than 3 failed attempts.

Tuesday, December 06, 2016

2016-12-07 WOD

Flash Cycle Retest Week

Who knew I'd find a picture with both the Green Arrow and the Jay Garrick Flash on it!


"The Green Arrow"
15-12-9 reps for time of:
...Toes to Bar
...Front Squat (145/100#)
Post time.


COMPETITORS

"Garrick"
For Time and Load:
...2k row [10 minute cap]
...At 10 minute mark, 6 minutes to establish a 1RM bench press.
*2k row and 1RM bench press are scored separately.


"The Green Arrow"
15-12-9 reps for time of:
...Toes to Bar
...Front Squats (185/135#)
Post time.

Monday, December 05, 2016

2016-12-06 WOD

Flash Cycle Retest Week



"Barry Allen"
For Time and Load:
...5k Run (take 1 Mile Split)
...Rest 5 Minutes
...8 minutes to establish a 1RM Deadlift
*1 mile run, 5k, and 1RM deadlift are all scored separately.


COMPETITORS

"Barry Allen"
For Time and Load:
...5k Run (take 1 Mile Split)
...Rest 5 Minutes
...8 minutes to establish a 1RM Deadlift
*1 mile run, 5k, and 1RM deadlift are all scored separately.


"Gladiator"
For time:
...21 Hang Power Snatch (115/75#)
...18 Overhead Squats (115/75#)
...15m Handstand Walk
...12 Strict Handstand Push Ups
...9 Ring Muscle Ups
Post time.

Sunday, December 04, 2016

2016-12-05 WOD

Flash Cycle Retest Week



Remember, this is Retest Week for the Flash Cycle! Make sure you look up your old scores from the week of 2016-09-19 so you know what to shoot for! As always, the Retest Week for the current cycle and the Test Week for the next cycle will naturally have less volume, which also serve as a deload week(s). Don't feel like you have to do a ton of extra accessory work during these 2 weeks. Keep the intensity high on the Retests/Tests and be ready to pick up the volume again when we start the next cycle!


Find a 1RM of the complex:
...1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Split Jerk
No more than 3 failed attempts. Post heaviest successful load.


"Frantic" [RX]
9-15-21 reps for time of:
...Thruster (95/65#)
...Pull Up
*3 burpee penalty anytime you break on either movement mid-round. Time cap of 15 minutes. Post time.


COMPETITORS

Find a 1RM of the complex:
...1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Split Jerk
No more than 3 failed attempts. Post heaviest successful load.


"Frantic" [Comp]
9-15-21 reps for time of:
...Thruster (115/75#)
...C2B Pull Up
3 lateral burpees anytime you break on the thruster. 3 burpees to target anytime you break on the pull ups. Time cap of 15 minutes. Post time.


"Phoenix"
For total reps:
...Assault Bike Tabata
...Rest 4 Minutes
...Assault Bike Tabata
*Score is total reps after both tabatas. Record individual tabata scores in the comments.

Thursday, December 01, 2016

2016-12-02 WOD

Flash Cycle Week 10

Build to a heavy single Power Snatch. Post heaviest load.


"Chief Paulson" [RX]
21-15-9 reps for time of:
...Burpees
...Back Squat (185/125#)*
*Can be taken from the rack.
Post time.


COMPETITORS

"Chief Paulson" [Comp]
21-15-9 reps for time of:
...Burpees to 6" Target
...Back Squat (225/155#)*
*Can be taken from the rack.


In Honor of "JT"
21-15-9 reps for time of:
...HSPU
...Ring Dips
...Push-ups
Post time.


Build to a heavy single Power Snatch. Post heaviest load.


5 RFT of:
...100m Sled Sprint (55/35#)
...Rest 2 minutes
Post total time.


Sigma Strength Protocol: Deadlift
...3x2 reps, build to a daily max
...2x2+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Wednesday, November 30, 2016

2016-12-01 WOD

Flash Cycle Week 10



"Rogues" [RX]
In Teams of 2:
...400 Double Unders
...200 Shoulder Taps (plank)
...100 Calorie Row
...50 Overhead Squats (115/75#)
...25 Bar Muscle Ups
Time cap of 25 minutes. Post time.


COMPETITORS

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:

"Rogues" [Comp]
In Teams of 2:
...400 Double Unders
...200' Handstand Walk
...100 Calorie Bike
...50 Overhead Squats (155/105#)
...25 Muscle ups
Post time.


"Magnus"
4 RFT of:
...15 Kettlebell Thrusters (53/35#)
...100m Farmer Carry (53/35#)
Post time.


Every 90 Seconds for 10 Rounds:
...2 Squat Cleans
*Drop and reset between each rep, but don't rest. Post heaviest load.


LISS & Mobility:
...30 minutes of LISS followed by 30 minutes of mobility. Get recovered and prepare for retest week!


Sigma Strength Protocol: Bench Press
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Tuesday, November 29, 2016

2016-11-30 WOD

Flash Cycle Week 10



"Heavier Grace" [RX]
...30 Clean and Jerks (165/115#)
Time cap of 10 minutes.
*If the weight sounds too heavy, use 75% of your 1RM. This should be a power clean and push jerk.


"Steddy" [RX]
16 Rounds, working for 30 seconds, resting for 30 seconds:
...Odd: Front Rack In Place Lunge (95/65#)*
...Even: Deadlift (95/65#)
*Must step back for each rep of the lunge. Post total reps for both movements.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x15 reps, build to a daily max
...2x15+ reps (80% of daily max)
Post daily max and load/reps of +sets.


"Heavy Grace" [Comp]
...30 Clean and Jerks (225/155#)
*If the weight sounds too heavy, use 75% of your 1RM. This should be a power clean and push jerk.


"Steddy" [Comp]
16 Rounds, working for 30 seconds, resting for 30 seconds:
...Odd: Front Rack In Place Lunge (115/75#)*
...Even: Deadlift (115/75#)
*Must step back for each rep. Post total reps for both movements.


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict-Press
*If you can't finish a set strict, switch to push-press. If you get at least 40 reps strict, move up 5# next time.


"Obsidian"
3 rounds for time of:
...400m Sandbag Run (60/40#)
...4 Rope Climbs (15')
Post time.


Sigma Strength Protocol: Front Squat
...3x6 reps, build to a daily max
...2x6+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Monday, November 28, 2016

2016-11-29 WOD

Flash Cycle Week 10



"Argh!yle! vs. Abraxis" [RX]
AMRAP in 8 Minutes:
5-10-15-20-25-etc. Reps of:
...Thrusters (95/65#)
...Wall Balls (20/14#)
*This is one of the shortest characters in the DC universe (Argh!yle, 0'5") vs. one the tallest (Abraxis, 180').


Sigma Strength Protocol: Barbell Row
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.


COMPETITORS

"Argh!yle! vs. Abraxis" [Comp]
AMRAP in 8 Minutes:
5-10-15-20-25-etc. Reps of:
...Thrusters (115/75#)
...Wall Balls (30/20#)
*This is one of the shortest characters in the DC universe (Argh!yle, 0'5") vs. one the tallest (Abraxis, 180').


"Twister"
AMRAP in 14 Minutes:
...15 Toes To Bar
...12 Alternating Dumbbell Snatch (50/35#)
...9 Burpees
...6 Alternating Pistol Squats
...3 Bar Muscle Ups
Post rounds/reps.


Triphasic Bench-Press (Isometric)
Every 3 Minutes for 5 Rounds:
...3 Isometric Bench-Press at 60-80% of 1RM*
*Lower the bar rapidly, stopping quickly just 1" above the chest. Hold this position for 3 seconds before explosively lifting the bar.


Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping Ring Dips
Post total strict reps. The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


Sigma Strength Protocol: Barbell Row
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Sunday, November 27, 2016

2016-11-28 WOD

Flash Cycle Week 10

For Total Calories:
...Tabata Bike
...Rest 4 Minutes
...Tabata Row


AMRAP in 12 minutes:
...400m Run
...Rest 60 Seconds
Post total distance.


COMPETITORS

For Total Calories:
...Assault Bike Tabata
...Rest 4 Minutes
...C2 Rowing Tabata


AMRAP in 12 minutes:
...400m Run
...Rest 60 Seconds
Post total distance.


Sigma GE Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping Pull Ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest)."


Clean & Jerk Ladder
Every 90 Seconds until Failure:
...1 Clean and Jerk
*Starting at 75% of your C&J max, perform one C&J every 90 seconds, adding 10# each round until failure. You are allowed a maximum of 2 attempts per round.


Sigma Strength Protocol: Back Squat
...3x10 reps, build to a daily max
...2x10+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Tuesday, November 22, 2016

2016-11-23 WOD

Flash Cycle Week 9



Agility Ladder Drills:
...5 drills on the ladder (20/14# vest)
...5 drills on the ladder (no vest)
...5x5 "touch and go" broad jumps (20/14# vest)
...5x5 "touch and go" broad jumps (no vest)
Post comments about how awesome you are to WODTogether.


"Mercer"
For Time:
...400m Run
...40 Chest to Bar Pull Ups
...400m Run
...40 Handstand Push Ups
...400m Run
...40 Box Jumps (24/20")
...400m Run
Post time.


COMPETITORS

Agility Ladder Drills:
...5 drills on the ladder (20/14# vest)
...5 drills on the ladder (no vest)
...5x5 "touch and go" broad jumps (20/14# vest)
...5x5 "touch and go" broad jumps (no vest)
Post comments about how awesome you are to WODTogether.


"Mercer"
For Time:
...400m Run
...40 Chest to Bar Pull Ups
...400m Run
...40 Handstand Push Ups
...400m Run
...40 Box Jumps (24/20")
...400m Run
Post time.


"Hawkman"
3 RFT of:
...20 Calorie Assault Bike
...40 Double Unders
...15 Overhead Squats (135/95#)
...Rest 1 Minute
Post time.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


Sigma Strength Protocol: Overhead Squat
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Monday, November 21, 2016

2016-11-22 WOD

Flash Cycle Week 9



Build to a heavy single Squat Clean and Split Jerk. Post heaviest load.


"Rayner" [RX]
3 rounds for time of:
...25 Wall Balls (20/14#)
...50' Walking Lunge (20/14#)
...3 Rope Climbs (12')
Post time.


COMPETITORS

Build to a heavy single Squat Clean and Split Jerk. Post heaviest load.


For Time [Comp]
...50 Thrusters (135/95#)
Post time.


"Rayner" [Comp]
3 rounds for time of:
...25 Wall Balls (30/20#)
...50' Walking Lunge (30/20#)
...2 Legless Rope Climbs (15')
Post time.


Sigma GE Progession (Muscle Up)
Every 2 Minutes for 5 Rounds:
...5 Strict into Kipping Muscle Ups
Post total strict reps.


Sigma Strength Protocol: Strict Press
...3x4 reps, build to a daily max
...2x4+ reps (80% of daily max)
Post daily max and load/reps of +sets.


Intervals
5 rounds for time:
...1.0mi Assault Bike
...Rest 2 minutes
Post total time.

Sunday, November 20, 2016

2016-11-21 WOD

Flash Cycle Week 9



500m Row for time.


In Honor of "Rankel"
AMRAP in 20 minutes:
...6 Deadlifts (225/155#)
...7 Burpee Pull Ups
...10 Kettlebell Swings (70/53#)
...200m Run
Post rounds/reps.
Click on the link above to see scores from CrossFit.com, including some Games athletes.


COMPETITORS

500m Row for time.


Build to a heavy single Squat Snatch. Post heaviest load.


In Honor of "Rankel"
AMRAP in 20 minutes:
...6 Deadlifts (225/155#)
...7 Burpee Pull Ups
...10 Kettlebell Swings (70/53#)
...200m Run
Post rounds/reps.


Sigma Gymnastics Endurance Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


Sigma Strength Protocol: Barbell Row
...3x10 reps, build to a daily max
...2x10+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Friday, November 18, 2016

2016-11-18 WOD

Flash Cycle Week 8

Sigma Strength Protocol: Push Press
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.


"Inertia" [RX]
In teams of 2:
...300/240 Calorie Row
*Switch as needed, but beware! You must complete 10 Abmat Sit Ups before you can being rowing!


COMPETITORS

"Inertia" [Comp]
In teams of 2:
...300/240 Assault Bike Calories
*Switch as needed, but beware! You must complete 10 GHD Sit Ups before you can begin biking!


Heavy Single Split Jerk:
...Work up to a heavy single split jerk from the blocks.


4 RFT of:
...50' Sandbag Lunge (60/40#)
...20 Sandbag Squats (60/40#)
Post time.


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict-Press
*If you can't finish a set strict, switch to push press. If you get at least 40 reps strict, move up 5# next time.


Sigma Strength Protocol: Push Press
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Wednesday, November 16, 2016

2016-11-17 WOD

Flash Cycle Week 8



"Savage" [RX]
4 Rounds
...800m Run
...6 Bar Muscle-ups
...12 Squat Cleans (155/105#)
...12 Bar Facing Burpees
Time cap of 35 minutes.


COMPETITORS

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:


"Savage" [Comp]
4 rounds for time of:
...925m Median Run
...6 Ring Muscle-ups
...12 Squat Cleans (185/125#)
...12 Bar Facing Burpees
Post time.


10 Rounds of:
...250m Row
...Rest 45 sec
Post total time.


Build to a heavy single:
...1 Snatch Balance + 1 Hang Power Snatch + 1 Hang Squat Snatch
*Start from the rack. No more than 3 failed attempts.


Triphasic Deadlift (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Deadlifts at 60-80% of 1RM*
*Deadlift to full exension then lower with a 6-8 second descent. Stop below the knee (don't touch the ground) and explosively stand back up.


Sigma Strength Protocol: Strict Press
...3x6 reps, build to a daily max
...2x6+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Tuesday, November 15, 2016

2016-11-16 WOD

Flash Cycle Week 8



Every 3 Minutes for 5 Rounds, 1 set of the complex:
...1 Power Clean
...2 Hang Squat Cleans
...3 Thrusters
Post heaviest load.


"Hal" [RX]
AMRAP 3 minutes x3
...200m Burden Run (30/20#)
...50 Double Unders
...Max Calories Row
*Rest 3 minutes between AMRAPs.
Post total calories.


COMPETITORS

"Disaster"
AMRAP in 7 minutes of:
...20 Second L-Sit
...10 Pistol Squats
...5 Parallette HSPU
Post rounds/reps.


"Hal" [Comp]
AMRAP 3 minutes x3
...100m Sled Drag (55/35#)
...50 Double Unders
...Max Calories Bike
*Rest 3 minutes between AMRAPs.
Post total calories.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken sets):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


Every 3 Minutes for 5 Rounds, 1 set of the complex:
...1 Power Clean
...2 Hang Squat Cleans
...3 Thrusters
Post heaviest load.


Sigma Strength Protocol: Front Squat
...3x10 reps, build to a daily max
...2x10+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Monday, November 14, 2016

2016-11-15 WOD

Flash Cycle Week 8



Sigma Strength Protocol: Back Squat
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.


"Morillo" [RX]
9-15-21 reps of:
...Row (Calories)
...Power Snatch*
*Power snatch weight decreases each round.
Men: 135/115/95#
Women: 95/85/65#
Post time.


COMPETITORS

"Folded"
For time:
...25 GHD Sit Ups
...25 Overhead Squats (155/105#)
...50' Handstand Walk
Post time.


"Morillo" [Comp]
9-15-21 reps of:
...Row (Calories)
...Power Snatch*
*Power snatch weight decreases each round.
Men: 155/135/115#
Women: 105/95/85#
Post time.


Sigma Gymnastics Endurance Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


Weighted Jumps
2 Rounds of:
...5x5 Seated Box Jumps
*Wear a vest for round 1, take it off for round 2.


Sigma Strength Protocol: Glute Bridge
...3x15 reps, build to a daily max
...2x15+ reps (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Strength Protocol: Back Squat
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Sunday, November 13, 2016

2016-11-14 WOD

Flash Cycle Week 8



"Kobra" [RX]
For time:
...100 Double Unders
...50 Box Jumps (24/20")
...40 Push Ups
...30 Pull Ups
...20 Handstand push Ups
...10 D-Ball over Shoulder (100/70#)
Every 4 minutes, 200m run. Time cap of 24 minutes.


COMPETITORS

"Kobra" [Comp]
For time:
...100 Double Unders
...50 Box Jumps (30/24")
...40 Ring Push Ups
...30 Chest to Bar Pull Ups
...20 Strict Handstand push Ups
...10 D-Ball over Shoulder (150/100#)
Every 4 minutes, 200m run. Time cap of 24 minutes.


"Heavy Death By Thruster"
...Within the 1st minute, complete 3 Thrusters (115/75#)
...Within the 2nd minute, complete 6 Thrusters (115/75#)
...Continue adding 3 reps per minute until failure, or completion of the round of 21.
Record rounds/reps.


Agility Ladder:
...Spend 10 minutes working on agility ladder drills for footwork, speed, or explosiveness. Stop as soon as you start to lose speed (time each drill to verify). Feel free to start with a vest.


Sigma Gymnastics Endurance Progression (HSPU)
Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping HSPU
*The goal is to get all 10 reps strict each round. If you can't complete a round strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression next time (deficit, weighted, etc.)


Sigma Strength Protocol: Sumo Deadlift
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Thursday, November 10, 2016

2016-11-11 WOD

Flash Cycle Week 7



In Honor of "Randy":
...75 Power Snatch (75/55#)
Time cap of 10 minutes. Post time. Compare to 2015-05-12.


"Zolomon"
3 Rounds, each for time:
...100' Rope Sled Pull (55/35#)
...100m Sled Sprint (55/35#)
...Rest as needed between rounds
*100' sled rope pull done inside, 100m sled sprint done outside. Post your SLOWEST time as your score.


COMPETITORS

In Honor of "Randy":
...75 Power Snatch (75/55#)
Time cap of 10 minutes. Post time. Compare to 2015-05-12.


For Time:
...50 L-Sit Pull Ups (any grip allowed)
Post time.


"Zolomon"
3 Rounds, each for time:
...100' Rope Sled Pull (55/35#)
...100m Sled Sprint (55/35#)
...Rest as needed between rounds
*100' sled rope pull done inside, 100m sled sprint done outside. Post your SLOWEST time as your score.


Hang Squat Snatch
...Build up to a heavy single hang squat snatch
*Make sure you keep the pause above the knee. Maintain the technique we focused on in the Batman Cycle. Post heaviest load.


Sigma Strength Protocol: Overhead Squat
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Wednesday, November 09, 2016

2016-11-10 WOD

Flash Cycle Week 7

Sigma Strength Protocol: Front Squat
...3x2 reps, build to a daily max
...2x2+ reps (80% of daily max)
Post daily max and load/reps of +sets.


"Rekrap"
9-15-21 reps for time of:
...Burpees
...KB Swings (70/53#)
Post time. Sub 5 minutes = Ninja


COMPETITORS

As always, we recommend that Thursdays should be a Recovery Day, and that you do these WODs on Saturday:
"Rekrap"
9-15-21 reps for time of:
...Burpees
...KB Swings (70/53#)
Post time. <5 minutes = Ninja


"IronMan"
For time:
...4/3.6k Row
...6/5.4mi Bike
...2mi Run
Post time.


For Time:
...250' Handstand Walk
Time cap of 5 minutes.


EMOM for 10 minutes of:
...1 Push Jerk @ 80-100%
Post heaviest load.


Sigma Strength Protocol: Front Squat
...3x2 reps, build to a daily max
...2x2+ reps (80% of daily max)
Post daily max and load/reps of +sets.


Build to a heavy single Squat Clean & Split Jerk. Post load.

Tuesday, November 08, 2016

2016-11-09 WOD

Flash Cycle Week 7



Every 2 Minutes for 5 Rounds:
...10 Unbroken Feet on Box Body Row
Must touch chest to thumbs on each rep. Set is done as soon as you break. Post total reps.


"Impulse" [RX]
3 RFT of:
...25 Abmat Sit Ups
...4x25' Overhead Walking Lunge (45/25#)
Time cap of 12 minutes. Post time.


COMPETITORS

"Trinity"
AMRAP in 5 Minutes:
...15 Calorie Assault Bike
...21 Deadlifts (155/105#)
Rest 3 minutes
AMRAP in 5 Minutes:
...10 Calorie Assault Bike
...15 Front Squat (135/85#)
Rest 3 minutes
AMRAP in 5 Minutes:
...5 Cal Assault Bike
...9 Thrusters (115/75#)
Post total reps across all 3 AMRAPs.


"Impulse" [Comp]
3 RFT of:
...25 GHD Sit Ups
...4x25' Overhead Walking Lunge (55/35#)
Post time.


Every 2 Minutes for 5 Rounds:
...10 Unbroken Feet on Box Body Row (20/14# vest)
Must touch chest to thumbs on each rep. Set is done as soon as you break. Post total reps.


Triphasic Back-Squat (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Back-Squat at 60-80% of 1RM*
Lower with a 6-8 second descent, then explosively stand back up.


Sigma Strength Protocol: Bench Press
...3x8 reps, build to a daily max
...2x8+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Monday, November 07, 2016

2016-11-08 WOD

Flash Cycle Week 7




"Roxanne" Challenge [RX]
...Power Clean (155/105#) to the song "Roxanne" by the police.
*Must perform 1 power clean every time the word "Roxanne" is said. Rep does not count unless completed before the next "Roxanne" is said. Perfect score is 26 reps.


"Wildside" [RX]
AMRAP in 8 Minutes:
...8 Ring Dips
...40 Double Unders
...14 Overhead Squats (95/65#)
Post rounds/reps.


COMPETITORS

"Roxanne" Challenge [Comp]
...Power Clean (185/125#) to the song "Roxanne" by the police.
*Must perform 1 power clean every time the word "Roxanne" is said. Rep does not count unless completed before the next "Roxanne" is said. Perfect score is 26 reps.


"Golden"
4 RFT of:
...25 Calorie Bike
...10 HSPU (-4/-3")
...5 D-Ball Over Shoulders (100/70#)
Post time.


"Wildside" [Comp]
AMRAP in 8 Minutes
...4 Ring Muscle Ups + 4 Ring Dips (MU Height)
...40 Double Unders
...14 Overhead Squats (115/75#)
Post rounds/reps.


Sigma Gymnastics Endurance Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping pull-ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).


Sigma Strength Protocol: Sumo Deadlift
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Sunday, November 06, 2016

2016-11-07 WOD

Flash Cycle Week 7




AGILITY LADDER DRILLS:
...Side Straddle Hop x 2
...Double Trouble x 2
...In & Out x2 (1 left, 1 right)
...5 Hops & Run x2
...Single Leg Shuffle x 2
...Icky Shuffle x2
Post nothing.


"The CrossFit Total"
Find 1RMs of:
...Back Squat
...Shoulder Press
...Deadlift
No more than three missed lifts. Post 1RM of each lift.


COMPETITORS

"The CrossFit Total"
Find 1RM's of:
...Backsquat
...Shoulder Press
...Deadlift
No more than three missed lifts. Post 1RM of each lift.


"Iris"
...25 Toes To Bar
...15 HSPU
...7 Squat Snatch (165/110#)
Post time.


"Cuboid"
AMRAP in 8 Minutes:
...10 Feet On Box Push Ups (24/20")
...10 Burpee Box Jump (24/20")
...10 Feet On Box Body Rows
...10 Burpee Box Jumps (24/20")
Post rounds/reps.


Agility Ladder Work:
...Spend 10-15 minutes working on ladder drills wearing a weight vest.


Sigma Strength Protocol: Barbell Row
...3x12 reps, build to a daily max
...2x12+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Thursday, November 03, 2016

2016-11-04 WOD

Flash Cycle Week 6




CrossFit Open WOD 15.2
In 3 minute cycles, do 2 rounds of:
...10 Overhead Squats (95/65#)
...10 Chest To Bar Pull Ups
Increase by 2 reps per movement every 3 minute cycle until failure.


"Flower" Challenge [RX]
...Back Squat (95/65#) to the song "Flower" by Moby.
*Stand anytime he says "bring sally up", and hold the bottom of the squat anytime he says "bring sally down." Perfect score is 30 reps, challenge is over as soon as you drop the barbell.


COMPETITORS

CrossFit Open WOD 15.2
In 3 minute cycles, do 2 rounds of:
...10 Overhead Squats (95/65#)
...10 Chest To Bar Pull Ups
Increase by 2 reps per movement every 3 minute cycle until failure.


"Flower" Challenge [Comp]
...Back Squat (135/95#) to the song "Flower" by Moby.
*Stand anytime he says "bring sally up", and hold the bottom of the squat anytime he says "bring sally down." Perfect score is 30 reps, challenge is over as soon as you drop the barbell.


Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


Build to a heavy single in the complex:
...1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Split Jerk
No more than 3 failed attempts.


Sigma Strength Protocol: Deadlift
...3x6 reps, build to a daily max
...2x6+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Wednesday, November 02, 2016

2016-11-03 WOD

Flash Cycle Week 6



"Murmur" [RX]
AMRAP in 14 Minutes:
...200m Burden Run (30/20#)
...20 Toes to Bar
...20 Calorie Row
...5 Bar Muscle Ups
Post rounds/reps.


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict-Press
*If you can't finish a set strict, switch to push-press. If you get at least 40 reps strict, move up 5# next time.


COMPETITORS

As always, we recommend that Thursdays should be a Recovery Day (get out of the gym and use your fitness to enjoy the outdoors!), and that you do these WODs on Saturday:


"Dummy"
21-15-9 reps for time of: [Comp]
...Push Press (135/95#)
...Handstand Walk (meters)
Post time.


"Murmur" [Comp]
AMRAP in 14 Minutes:
...200m Sandbag Run (70/50#)
...20 Toes to Bar
...20 Calorie Row
...2 Strict Ring Muscle Ups
Post rounds/reps.


Dumbbell Work
3x10 Each:
...Dumbbell Jumps
...Dumbbell Rows
...Dumbbell Curls
...Palov Press (10/side)


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict-Press
*If you can't finish a set strict, switch to push-press. If you get at least 40 reps strict, move up 5# next time.


Sigma Strength Protocol: Push Press
...3x8 reps, build to a daily max
...2x8+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Tuesday, November 01, 2016

2016-11-02 WOD

Flash Cycle Week 6

Team "Eva" [RX]
In teams of 3, 5 RFT of:
...800m Run
...30 KB Swings (70/53#)
...30 Pull Ups
Switch athletes as needed. Time cap of 30 minutes.


COMPETITORS

"Sapphire"
For Time:
...30 Front Squats (185/125#)
...20 Deficit HSPU (-7-5")
Post time.


Team "Eva" [Comp]
In teams of 2, 5 RFT of:
...800m Run
...30 KB Swings (70/53#)
...30 Pull Ups
Switch athletes as needed.


LISS:
...Accumulate 30 minutes of LISS using a bike or rower. Don't come off until you feel like you've recovered from "Eva".


Triphasic Bench-Press (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Bench-Press at 60-80% of 1RM*
*Lower with a 6-8 second descent before explosively lifting the bar.


Sigma Strength Protocol: Back Squat
...3x15 reps, build to a daily max
...2x15+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Monday, October 31, 2016

2016-11-01 WOD

Flash Cycle Week 6

Sigma Strength Protocol: Sumo Deadlift
...3x1 rep, build to a daily max
...2x1+ reps (80% of daily max)
Post daily max and load/reps of +sets.


"S.T.A.R. Labs" [RX]
E2MOM until Failure [RX]
...10 Bar Facing Burpees
...10 Thrusters (95/65#)
Post rounds/reps.


COMPETITORS

"S.T.A.R. Labs" [Comp]
E2MOM until Failure [Comp]
...10 Bar Facing Burpees
...10 Thrusters (115/75#)
Post rounds/reps.


"Three Strikes"
...Assault Bike for Max Calories
*Must rest for 2 minutes after every strike:
...Strike 1: Drop below 90/80 RPMs
...Strike 2: Drop below 80/70 RPMs
...Strike 3: Drop below 70/60 RPMs
Score is total calories after 3 strikes.


"DeVoe"
For Time:
...5 D-Ball Over Shoulder (150/100#)
...10 Paralette Shoot Throughs
...15 D-Ball Over Shoulder (100/70#)
...20 Paralette Shoot Throughs
...25 Hip Extensions
...30 Second L-Sit
...25 Hip Extensions
...20 Paralette Shoot Throughs
...15 D-Ball Over Shoulder (100/70#)
...10 Paralette Shoot Throughs
...5 D-Ball Over Shoulder (150/100#)
Post time.


Snatch EMOM:
Every 90 Seconds:
...Rd 1 - 5: Build to a heavy snatch balance.
...Rd 6-10: Build to a heavy power snatch.
...Rd 11-15: Build to a heavy squat snatch.
Post heaviest load.


Every 2 minutes for 5 rounds:
...6 unbroken muscle ups
Post total reps.


Sigma Strength Protocol: Sumo Deadlift
...3x1 rep, build to a daily max
...2x1+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Sunday, October 30, 2016

2016-10-31 WOD

Flash Cycle Week 6



"Mota" [RX]
AMRAP in 11 minutes of:
...300m Run
...Max Unbroken Wall Balls (20/14#)
Post total wall balls.


Sigma Strength Protocol: Bench Press
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.


COMPETITORS

"Mota" [Comp]
AMRAP in 11 minutes of:
...300m Run
...Max Unbroken Wall Balls (30/20#)
Post total wall balls.


3 RFT of:
...Max Unbroken Double Unders
...Rest 2 Minutes
Post total double unders. No gaming it, go for max effort!


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


Sigma GE Progression (HSPU)
Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping HSPU
*The goal is to get all 10 reps strict each round. If you can't complete a round strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression next time (deficit, weighted, etc.).


Sigma Strength Protocol: Bench Press
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Thursday, October 27, 2016

2016-10-28 WOD

Flash Cycle Week 5



"Lockhart" [RX]
For time:
...60/54 Calorie Bike
...45 Toes to Bar
...30 Burpee Box Jump Overs (24/20")
...15 Strict Pull Ups
...200' Bear Crawl
...400m Run


COMPETITORS

"Wolfe"
3 Rounds for Time:
...10 C&J (155/105#)
...2 Rope Sled Pulls (55/35#)
Post time.


"Lockhart" [Comp]
...60 Calorie Bike
...45 Toes to Bar
...30 Burpee Box Jump Overs (30/24")
...15 L-Sit Pull Ups
...100' Handstand Walk
...800m Run
Post time.


Ring Work [Holds]
...Spend 10 minutes working on ring holds*
*L-Sits, Tucks, Rolls, Planches, Handstand, etc.


Sigma Gymnastics Endurance Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


Sigma Strength Protocol: Strict Press
...3x12 reps, build to a daily max
...2x12+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Wednesday, October 26, 2016

2016-10-27 WOD

Flash Cycle Week 5

For max calories:
...Tabata Row
Post calories.


"Smurph" [RX]
...800m Run
...50 Pull Ups
...100 Push Ups
...150 Air Squats
...800m Run
Time cap of 25 minutes. Partition reps of pull up, push up, and squat any way you choose. Post time.


COMPETITORS

RECOVERY DAY:
5k Run

As always, we recommend that Thursdays should be a Recovery Day, and that you do these WODs on Saturday:

For max calories:
...Tabata Row
Post calories.


Vestless "Murph"
...1 mile Run
...100 Pull Ups
...200 Push Ups
...300 Air Squats
...1 mile Run
Partition reps of pull up, push up, and squat any way you choose. Post time.


NOT For Time:
...100 GHD Sit-ups
*Try to go for big sets!


Triphasic Deadlift (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Deadlifts at 60-80% of 1RM*
*Deadlift to full exension then lower with a 6-8 second descent. Stop below the knee (don't touch the ground) and explosively stand back up.


Sigma Strength Protocol: Overhead Squat
...3x1 reps, build to a daily max
...2x1+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Tuesday, October 25, 2016

2016-10-26 WOD

Flash Cycle Week 5

Clean & Jerk Ladder
Every 90 Seconds until Failure:
...1 Clean and Jerk
*Starting at 75% of your C&J max, perform one C&J every 90 seconds, adding 10# each round until failure. You are allowed a maximum of 2 attempts per round. If your 1RM clean and jerk is less than 135#, add 5# every round until failure.


Dumbbell Work
3x10 Each:
...Dumbbell Bulgarian Split Squat
...Dumbbell Flyes
...Dumbbell Curls
...Palov Press (10/side)


COMPETITORS

Clean & Jerk Ladder
Every 90 Seconds until Failure:
...1 Clean and Jerk
*Starting at 75% of your C&J max, perform one C&J every 90 seconds, adding 10# each round until failure. You are allowed a maximum of 2 attempts per round.


In Honor of "Brian"
3 RFT of:
...5 Rope Climbs
...25 Back Squats (185/125#)
Post time.


Dumbbell Work
3x10 Each:
...Dumbbell Bulgarian Split Squat
...Dumbbell Flyes
...Dumbbell Curls
...Palov Press (10/side)


Sigma Strength Protocol: Push Press
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.


LISS:
...Accumulate 30 minutes of LISS using a bike or rower. Don't come off until you feel like you've recovered from "Brian".

2016-10-25 WOD

Flash Cycle Week 5

Power Snatch:
...Build to a heavy single power snatch
Time cap of 10 minutes. Post load.


"Isabel"
...30 Snatches (135/95#)
Time cap of 10 minutes.


For Time [RX]
...50 Wall Balls (30/20#)
Time cap of 5 minutes.


COMPETITORS

"Mason"
5 RFT of:
...50 Double Unders
...10 Bench Press (165/110#)
...Rest 1 Minute
Post time.


For Time [Comp]
...50 Wall Balls (50/30#)
Post time.


Agility Ladder:
...Spend 10 minutes working on agility ladder drills for footwork, speed, or explosiveness. Stop as soon as you start to lose speed (time each drill to verify). Feel free to start with a vest.


Power Snatch:
...Build to a heavy single power snatch
Then,
"Isabel"
...30 Snatches (135/95#)
Post time.


Sigma Strength Protocol: Front Squat
...3x6 reps, build to a daily max
...2x6+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Sunday, October 23, 2016

2016-10-24 WOD

Flash Cycle Week 5




"Fran"
21-15-9 reps for time of:
...Thrusters (95/65#)
...Pull Ups
Post time.


Sigma Strength Protocol: Deadlift
...3x2 reps, build to a daily max
...2x2+ reps (80% of daily max)
Post daily max and load/reps of +sets.


COMPETITORS

"Fran"
21-15-9 reps for time of:
...Thrusters (95/65#)
...Pull Ups
Post time.


4 RFT of:
...50m Forward Sled Drag (55/35#)
...50m Reverse Sled Drag (55/35#)
...20 GHD Sit-ups
Post time.


For Time:
...925m Median* Sandbag Run (60/40#)
*If not at Sigma, find some uneven grass/dirt terrain to run on for at least 800m with your sandbag.


NOT For Time:
...4 L-Sit Rope Climbs
*Must start seated. May use feet when descending.


Sigma Strength Protocol: Deadlift
...3x2 reps, build to a daily max
...2x2+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Thursday, October 20, 2016

2016-10-21 WOD

Flash Cycle Week 4



Sigma Gymnastics Endurance Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


"Solovar" [RX]
21-15-9 reps for time of:
...Chest to Bar Pull Ups
...Deadlifts (225/155#)
...1 Rope Climb (after each round)
Post time.


COMPETITORS

Hang Squat Snatch:
...Build to a heavy single in the hang squat snatch
Post load.


"Solovar" [Comp]
21-15-9 reps for time of:
...Chest to Bar Pull Ups
...Deadlifts (275/185#)
...1 Legless Rope Climb After Each Round
Post time.


"Eradicator"
AMRAP in 14 Minutes:
...10-20-30-40-50-etc. Assault Bike Calories
...5 Front Squat*
*Weight increases each round:
Rd 1: 155/105
Rd 2: 185/125
Rd 3: 205/145
Rd 4: 225/155
Rd 5+:245/165
Post rounds/reps.


The Dumbbell Chipper
For time:
...20 DB Strict Press (50/35#)
...20 Alternating DB Snatch (50/35#)
...20 DB Push Press (50/35#)
...20 DB Squats (50/35#)
...20 DB Thrusters (50/35#)
Post time.


Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).

Wednesday, October 19, 2016

2016-10-20 WOD

Flash Cycle Week 4



In Honor of "Nate"
AMRAP in 20 Minutes:
...2 Ring Muscle Ups
...4 Handstand Push Ups
...8 Kettlebell Swings (70/53#)
Post rounds/reps.


COMPETITORS

RECOVERY DAY:
3 rounds for pace and recovery:
...1 mile Run
...Rest 3 minutes


As always, we recommend that Thursdays should be a Recovery Day, and that you do these WODs on Saturday:

In Honor of "Nate"
AMRAP in 20 Minutes:
...2 Ring Muscle Ups
...4 Handstand Push Ups
...8 Kettlebell Swings (72/53#)
Post rounds/reps.


10K Row for time.


Triphasic Bench-Press (Isometric)
Every 3 Minutes for 5 Rounds:
...3 Isometric Bench-Press at 60-80% of 1RM*
*Lower the bar rapidly, stopping quickly just 1" above the chest. Hold this position for 3 seconds before explosively lifting the bar.


4 Rounds NOT for Time:
...20 Unbroken Hip Extensions
...20 Unbroken GHD Sit-Ups
...10 Unbroken Strict Toes to Bar
...10 Palov Press (per side)
*If you break move on to the next movement.


Sigma Strength Protocol: Barbell Row
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.


Heavy Single Clean & Jerk:
...Work up to a heavy single in the C&J
Post heaviest load.

Tuesday, October 18, 2016

2016-10-19 WOD

Flash Cycle Week 4



"Grodd" [RX]
4 Rounds:
...300m Run
...9 Power Snatch*
*Snatch Weight Increases Each Round
Rd 1: 75/55#
Rd 2: 95/65#
Rd 3: 115/85#
Rd 4: 135/95#
Time cap of 13 minutes. Post time.


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict-Press
*If you can't finish a set strict, switch to push-press. If you get at least 40 reps strict, move up 5# next time.


COMPETITORS

"Grodd" [Comp]
4 Rounds:
...300m Run
...9 Power Snatch*
*Snatch Weight Increases Each Round
Rd 1: 115/65
Rd 2: 135/85
Rd 3: 155/105
Rd 4: 185/125
Post time.


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict-Press
*If you can't finish a set strict, switch to push-press. If you get at least 40 reps strict, move up 5# next time.


"Dark Matter"
5 Rounds:
In three minutes:
...50' Rope Sled Pull (55/35#)
...50' Lunge (while carrying rope back)
...Max Rep UNBROKEN Wall Balls (30/20#)
*Score is total wall balls. You may not rest while holding the wall ball in any way. Do not game this! Get to the wall ball as quickly as possible and give it your all on the wall balls every round!


"Cyrus"
4 Rounds
...100m Farmer Carry (70/53#)
...30 Second Kettlebell L-Sit
Post time.


Sigma Strength Protocol: Back Squat
...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max and load/reps of +sets.

2016-10-18 WOD

Flash Cycle Week 4



"Glider" [RX]
In teams of 2 athletes, AMRAP in 30 minutes of:
...100-200-300-400m-etc Run
...10- 20- 30- 40- etc Double Unders
...10- 20- 30- 40- etc No Jump Burpees
...10- 20- 30- 40- etc Calories (C2 Row or Bike)
Post rounds/reps.


COMPETITORS

For Time
...400m Sled Drag (55/35#)
Post time.


Sigma Strength Protocol: Deadlift
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.


"Glider" [Comp]
AMRAP in 30 minutes of:
...100-200-300-400m-etc Run
...10- 20- 30- 40- etc Double Unders
...10- 20- 30- 40- etc No Jump Burpees
...10- 20- 30- 40- etc Calories (C2 Row or Bike)
Post rounds/reps.


4 Rounds:
...30 GHDSU
...25' Handstand Walk
...1 minute D-Ball Bear Hug (100/70#)


Sigma GE Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping pull-ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).

Sunday, October 16, 2016

2016-10-17 WOD

Flash Cycle Week 4

CrossFit Open WOD 13.4
AMRAP in 7 Minutes:
3-6-9-etc. reps of
...Clean and Jerk (135/95#)
...Toes to Bar
Post rounds/reps.


"Death By Thruster" [RX]
...Within the 1st minute, complete 3 Thrusters (95/65#)
...Within the 2nd minute, complete 6 Thrusters (95/65#)
Continue adding 3 reps per minute until failure OR completion of the round of 21. Each minute counts as a round. Post rounds/reps.


COMPETITORS

Clean Complex:
Build to a heavy single:
...Clean High Pull + Power Clean + Hang Squat Clean + 3 Dip/Drives
Post load.


CrossFit Open WOD 13.4
AMRAP in 7 Minutes:
3-6-9-etc. reps of
...Clean and Jerk (135/95#)
...Toes to Bar
Post rounds/reps.


"Death By Thruster" [Comp]
...Within the 1st minute, complete 3 Thrusters (95/65#)*
...Within the 2nd minute, complete 6 Thrusters (95/65#)*
*All rounds must be UNBROKEN.
Continue adding 3 reps per minute until failure OR completion of the round of 21. Each minute counts as a round. Post rounds/reps.


Sigma Strength Protocol: Overhead Squat
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.


Hollow/Superman Tabata:
...Tabata Hollow Hold
...Rest 1 minute
...Tabata Superman

Thursday, October 13, 2016

2016-10-14 WOD

Flash Cycle Week 3



Triphasic Back-Squat (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Back-Squat at 60-80% of 1RM*
*Lower with a 6-8 second descent, then explosively stand back up.


"Viper" [RX]
AMRAP in 10 minutes:
2-4-6-8-etc. reps of:
...Bar Facing Burpees
...Overhead Squats (95/65#)
Post rounds/reps.


COMPETITORS

Feel free to check out the link below to see the original scores from CrossFitters when this WOD was originally published on CrossFit.com back in 2008!

In Honor of "Griff"
For time:
2 rounds of:
...800m Run
...400m Backwards Run
Post time.


"Viper" [Comp]
AMRAP in 10 Minutes:
2-4-6-8-etc. reps of:
...Bar Facing Burpees
...Overhead Squats (135/95#)
Post rounds/reps.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


Triphasic Back-Squat (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Back-Squat at 60-80% of 1RM*
*Lower with a 6-8 second descent, then explosively stand back up.


Sigma Strength Protocol: Bench Press
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.

Wednesday, October 12, 2016

2016-10-13 WOD

Flash Cycle Week 3



Agility Ladder Work:
...Spend 10-15 minutes working on ladder drills. Feel free to wear a weight vest.


"Alchemist" [RX]
In Teams of 2:
5 Rounds:
...40/32 Calorie Row
...40 Sit Ups
...4 Wall Walks
Time cap of 20 minutes.


COMPETITORS

RECOVERY DAY:
4 rounds of:
...1000m Row
...Rest 2 minutes
*find a good strong pace and hold within a couple seconds each round. DO NOT KILL YOURSELF!!!


As always, we recommend that Thursdays should be a Recovery Day, and that you do these WODs on Saturday:

"Claw" [Comp]
AMRAP in 9 Minutes:
3-6-9-etc. Reps Of:
...Bar Muscle Ups
...D-Ball Over Shoulder (150/100#)
*100m run after each round AND 100m anytime you break on BMU.


"Alchemist" [Comp]
In Teams of 2:
5 Rounds:
...50/40 Calorie Bike
...50 Second L-Sit
...50' Handstand Walk
Post time.


Agility Ladder Work:
...Spend 10-15 minutes working on ladder drills. Feel free to wear a weight vest.


Snatch EMOM:
Every 90 Seconds:
...Rd 1 - 5: Build to a heavy snatch balance.
...Rd 6-10: Build to a heavy power snatch.
...Rd 11-15: Build to a heavy squat snatch.


Sigma Strength Protocol: Push Press
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.