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.

Tuesday, October 11, 2016

2016-10-12 WOD

Flash Cycle Week 3



Keep in mind, the video demo below is from way back in the day with Chris Spealler! He's doing the original, single person, version though. Just watch his movement...

Team Double "Linda"
In teams of 3:
20-18-16-14-12-10-8-6-4-2 Reps of:
...Deadlift (275/185#)
...Bench Press (185/125#)
...Squat Clean (135/95#)
Switch partners as needed. Time cap of 30 minutes. Teams of 2, skip rounds of 20 and 18, team of 1 "Linda" as RX+1 or skip rounds of 10 and 9. Post time.


COMPETITORS

Watch the video! Or at least just skim through it... It's a LOOOONG workout...

Team "Iron Triathlon"
In teams of 3:
1, 2, 3... 20 reps of
...Deadlift (275/185#)
...Bench Press (185/125#)
...Squat Clean (135/95#)
Switch partners as needed. Teams of 2, skip the rounds of 17-20, team of 1 "Linda". Post time.


Assault Bike Recovery
...Spend 10-15 minutes biking at a very light pace until you feel fully recovered from the Iron Triathlon or Double "Linda".


For Max Calories:
...Assault Bike Tabata
Post total calories.


"White Lightning"
4 Rounds:
...100' Lunge
...15 GHD Sit-ups
*Wear a 20/14# vest


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.

Monday, October 10, 2016

2016-10-11 WOD

Flash Cycle Week 3



"Speed Demon" [RX]
AMRAP in 5 minutes of:
...30 Double Unders
...7 No Jump Burpees*
*Must stand to full hip extension on every rep.
Post rounds/reps.


"Rival" [RX]
...30 KB Swings (53/35#)
...2 Rope Climbs
...20 Kettlebell Swings (53/35#)
...4 Rope Climbs
...10 KB Swings (53/35#)
...6 Rope Climbs
Time cap of 8 minutes. Post time.


COMPETITORS

"Speed Demon" [Comp]
AMRAP in 5 minutes of:
...30 Double Unders
...7 No Jump Burpees*
Wear a 20/14# weight vest. *Must stand to full hip extension on every rep.
Post rounds/reps.


"Rival" [Comp]
...30 KB Swings (70/53#)
...2 Legless Rope Climbs
...20 Kettlebell Swings (70/53#)
...4 No-Jump Semi-Legless Rope Climbs*
...10 KB Swings (70/53#)
...6 Rope Climbs
*Must climb legless to get both hands above the 9' mark, then you may use your feet to climb to the 15' target.
Post time.


Sigma GE Progession (Muscle Up)
Every 2 Minutes for 5 Rounds:
...5 Strict into Kipping Muscle Ups
Post total strict reps. The goal is to get 20+ strict reps, then add weight next time.


For Time:
...40 alternating DB Snatch (70/50#)
Post time.


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.

Sunday, October 09, 2016

2016-10-10 WOD

Flash Cycle Week 3



Hollow/Superman Holds:
...Accumulate 2 minutes each in a Hollow and a Superman hold.
Post first set of Hollow Hold time as your score, then first set of your Superman hold time to comments.


"Spin" [RX]
EMOM for 30 Minutes:
...Min 1: 200m Run
...Min 2: 10 Toes to Bar
...Min 3: 15 Box Jumps (24/20")
...Min 4: 10/8 Calorie Row
...Min 5: 15 Wall Balls (20/14#)
*Tabata style scoring (lowest scored round counts, excludes run). Post total of lowest rounds of each movement. Perfect score = 50/48 reps.


COMPETITORS

Hollow/Superman Holds:
...Accumulate 2 minutes each in a Hollow and a Superman hold.
Post first set of Hollow Hold time as your score, then first set of your Superman hold time to comments.


"Spin" [Comp]
EMOM for 30 Minutes
...Min 1: 200m Run
...Min 2: 15 UNBROKEN Toes to Bar
...Min 3: 15 Box Jumps (24/20")
...Min 4: 15/12 Calorie Row
...Min 5: 15 UNBROKEN Wall Balls (30/20#)
*Tabata style scoring (lowest round counts, excludes run). Post total of lowest rounds of each movement. Perfect score = 60/57 reps.


Heavy Single Clean & Jerk
...Build up to a heavy single squat clean & split jerk
Time cap of 15 minutes. Post heaviest load.


"Mongul"
For Time:
...27 Strict Press (95/65#)
...300m Run
...21 Push Press (135/95#)
...300m Run
...15 Push Jerk (165/115#)
...300m Run
...9 Split Jerk (185/125#)
...300m Run
3 front squat penalty anytime you drop the bar during a movement! You may drop the bar after the penalty before continuing. Post time.


Sigma GE Progression (HSPU)
Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping HSPU
Post total strict reps.


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, October 06, 2016

2016-10-07 WOD

Flash Cycle Week 2



"Plunder" [RX]
For time:
...40 Wall Balls (20/14#)
...200m Burden Run (20/14#)
Time cap of 5 minutes.


"Fallout" [RX]
10-9-8-7-6-5-4-3-2-1 reps of:
...Deadlift (135/95#)
...Clean (135/95#)
...Back Squat (135/95#)
Time cap of 18 minutes. Post time.


COMPETITORS

"Plunder" [Comp]
For time:
...50 Wall Balls (20/14#)
...300m Burden Run (20/14#)
Time cap of 5 minutes. Post time.


"Fallout" [Comp]
10-9-8-7-6-5-4-3-2-1 reps of:
...Deadlift (155/105#)
...Clean (155/105#)
...Back Squat (155/105#)
...GHD Sit Ups
Post time.


Every 90 Seconds for 10 Rounds:
...1 Push Jerk + 1 Split Jerk
Drop and reset between every rep. Build to daily max, focusing on form. If form breaks down, drop down to 80% of max clean lift and hold across for remaining rounds.


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.


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

Wednesday, October 05, 2016

2016-10-06 WOD

Flash Cycle Week 2

Every 90 seconds for 10 rounds:
...1 Snatch from the floor
*Build across the first 5 sets then on set 6 drop to 80% of whatever you hit and build back up
*The idea here is to look good not just lift a lot of weight. If your speed dropping under the bar is slowing down then don't keep packing on more plates


"Razer" [RX]
AMRAP in 7 Minutes
3-6-9-12-etc. Reps of:
...Chest to Bar Pull Ups
...Air Squats
Post rounds/reps.


COMPETITORS

RECOVERY DAY:
6 rounds for pace and recovery:
...800m run
...rest 90
*Goal is to find a good pace and hold it.


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

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.


Every 90 seconds for 10 rounds:
...1 Snatch from the floor
*Build across the first 5 sets then on set 6 drop to 80% of whatever you hit and build back up
*The idea here is to look good not just lift a lot of weight. If your speed dropping under the bar is slowing down then don't keep packing on more plates


"Razer" [Comp]
AMRAP in 7 Minutes
3-6-9-12-etc. Reps of:
...Chest to Bar Pull Ups
...Air Squats
*Wear a 20/14# vest.
Post rounds/reps.


Team "IronMan"
...4/3.6k C2 Row
...6/5.4mi bike
...2mi run
*Switch as needed on row/bike. Both partners run.


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.

Tuesday, October 04, 2016

2016-10-05 WOD

Flash Cycle Week 2



"Blacksmith" [RX]
AMRAP in 20 Minutes
...200m Run
...8 Front Squat (95/65#)*
...10 Push Press (95/65#)*
...12 Thrusters (95/65#)*
*200m Penalty Run any time you break from the barbell for all 30 reps!
Post rounds/reps.


COMPETITORS

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


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, immediately 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).


"Blacksmith" [Comp]
AMRAP in 20 Minutes
...100m Sled Drag (55/35#)
... 8 Front Squat (115/75#)*
...10 Push Press (115/75#)*
...12 Thrusters (115/75#)*
*200m Penalty Run any time you break from the barbell for all 30 reps!


"Death By Burpees"
...Within the 1st minute, complete 1 burpee to 6"
...Within the 2nd minute, complete 2 burpees to 6"
...Continue adding 1 rep per minute until failure.
Post rounds/reps. Compare to 2016-01-16.
CASH OUT: Accumulate 2 Minutes in a Hollow Hold.


Parallette HSPU work
....Spend 10 minutes working on Parallette HSPUs.
*If you have already mastered these then try free standing! But make sure you are working WITH parallettes!


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, October 03, 2016

2016-10-04 WOD

Flash Cycle Week 2



"Cyborg" [RX]
AMRAP in 9 Minutes
...1 Rope Climb (12')
...1 Rope Climb (15')
...8 Snatches (115/75#)
Post rounds/reps.


5 Rounds NOT For Time:
...50' Rope Sled Pull (55/35#)
...20 Abmat Sit Ups
Try to do all movements unbroken!


COMPETITORS

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 just to finish the set. If you get at least 40 reps strict, move to a harder progression (turn-out or weighted). Post total strict reps.


Build up to a heavy triple touch-and-go Power Clean. Post heaviest load.


"Cyborg" [Comp]
AMRAP in 9 Minutes
...1 Rope Climb (15')
...1 Fat Rope Climb (12', NO JUMPING)
...8 Snatches (115/75#)*
*Add 10/5# per round.
Post rounds/reps.


"Raven"
AMRAP in 13 minutes of:
...5 Ring Muscle Ups
...10 Box Jumps (24/20")
...15 Toes to Bar
...20 Calorie Bike
...25' Handstand Walk
Time to start working on going unbroken on all of our movements (especially muscle ups, toes to bar, and handstand walking). Post rounds/reps.


5 Rounds NOT For Time:
...100' Rope Sled Pull (55/35#)
...20 GHD Sit-Ups
Try to do all movements unbroken!


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.

Sunday, October 02, 2016

2016-10-03 WOD

Flash Cycle Week 2



CrossFit Open WOD 11.3
AMRAP in 5 Minutes:
...1 Squat Clean (165/110#)
...1 Jerk (165/110#)
Post rounds/reps. Compare to 2016-02-18.


"Renegades" [RX]
In teams of 2, 40-30-20-10 reps for time of:
...Strict Press (95/65#)
...Double Unders (2:1)
...Row Calories
Switch partners as needed. Time cap of 17 minutes.


COMPETITORS

Sigma GE Progession (Muscle Up)
Every 2 Minutes for 5 Rounds:
...5 Strict into Kipping Muscle Ups
The goal is to get 20+ total strict reps. Do as many unbroken strict, then drop as needed to finish the remaining kipping reps. Post total strict reps.


5 rounds of:
...Max effort L-sit Hold
...Rest exactly one minute in between rounds
Post total time.


CrossFit Open WOD 11.3
AMRAP in 5 Minutes:
...1 Squat Clean (165/110#)
...1 Jerk (165/110#)
Post rounds/reps.


"Renegades" [Comp]
In teams of 2, 40-30-20-10 reps for time of:
...Strict HSPU
...Double Unders (2:1)
...Row Calories
Switch partners as needed. Post time.


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


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.