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.