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.