Thursday, December 28, 2017

2017-12-29 WOD

Wonder Woman Cycle Week 3

Strength Work
...Build to a heavy single Pause Jerk*
...3x1 Split Jerk at 85% of heavy single
*Pause for 1 second in dip position then drive up without re-dipping. Pause in receiving position for 3 seconds. Stay active! Focus on form, not load.


For time:
...40/30 cal Row
...70 Wall Balls (20/14#)
...50 Pull Ups
...40 HSPU
...30 Box Jumps (24/20")
...20 OHS (135/95#)
...150 DU
Record time.


COMPETITORS

Back Squat:
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


Strength Work
...Build to a heavy single Pause Jerk*
...Drop to 80% and build to a heavy single Split Jerk
...3x1 Split Jerk at 85% of heavy single
*Pause for 1 second in dip position then drive up without re-dipping. Pause in receiving position for 3 seconds. Stay active! Focus on form, not load.


For time:
...40/30 cal Row
...70 Wall Balls (20/14#)
...50 Pull Ups
...40 HSPU
...30 Box Jumps (30/24")
...20 OHS (135/95#)
...150 DU
Record time.


For time:
...20/15 Calorie Bike
...16 C&J (135/95#)
...20/15 Calorie Bike
...Rest 2 minutes
...20/15 Calorie Bike
...12 Thrusters (135/95#)
...20/15 Calorie Bike
...Rest 2 minutes
...20/15 Calorie Bike
...8 Squat Snatches (135/95#)
...20/15 Calorie Bike
Record time.


Skill - HS Walking
...Max Effort Static Hold (2x3' Box)
...Rest 30 seconds
...Max effort HS Walk
...Rest 1 minute
*Repeat until you've accumulated at least 1 minute of static hold and 150' of walking. Try to do this in fewer attempts than last week.


AMRAP in 8 minutes:
...8 Alternating Pistols (53/35#)
...8 Right Arm Kettlebell Snatch (53/35#)
...8 Left Arm Kettlebell Snatch (53/35#)
...8 Burpees Over Kettlebell
Record rounds/reps.

Wednesday, December 27, 2017

2017-12-28 or 2017-12-30 WOD

Wonder Woman Cycle Week 3

AMRAP in 13 minutes:
...10 Front Squat (135/95#)
...10 Burpees Over the Bar
...20 GHD Sit Ups
...Rest 1 minute
...10 S2OH (135/95#)
...10 Burpee Over the Bar
...20 Toes to Bar
...Rest 1 minute
Record 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) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Power Clean
EMOM for 10 minutes:
...1 Power Clean (75-80%)
Record heaviest load.


5 rounds NOT for time:
...20s Flutter Kick
...10 Suitcase Sit Up
Unbroken movements.


5 rounds NOT for time:
...30 sec Plank
...20 Banded Woodchops/side
Unbroken movements.


AMRAP in 13 minutes:
...10 Front Squat (135/95#)
...10 Burpees Over the Bar
...20 GHD Sit Ups
...Rest 1 minute
...10 S2OH (135/95#)
...10 Burpee Over the Bar
...20 Toes to Bar
...Rest 1 minute
Record rounds/reps.


Skill - Double Unders
"Death by UNBROKEN Double Unders"
...Min 1: 10 Double Unders
...Min 2: 20 Double Unders
...Min 3: 30 Double Unders
*Continue until you cannot complete the reps in the allotted amount of time. All sets must be done UNBROKEN to count.


4 UNBROKEN Sets for heaviest load:
With a DB in each hand:
...16 Deficit Weighted Lunges (8/side)
...16 Alternating Dumbbell Strict Press (8/side)
...30 Second Right Leg Balance
...30 Second Left Leg Balance
...Rest as needed between rounds
*All 4 movements must be done without dropping the DB for the set to count. For the deficit lunge, step forward onto a 45# plate. Record the weight of your heaviest DB used (45# DB in each hand is a score of 45#).

Tuesday, December 26, 2017

2017-12-27 WOD

Wonder Woman Cycle Week 3

4 rounds for max reps:
...1 minute D-ball/D-bag over shoulder (100/70#)
...1 minute Rest
Record total reps.


"Rowing Cindy"
AMRAP in 20 minutes:
...5 cal Row
...10 Push Ups
...15 Air Squats
Record rounds/reps.


COMPETITORS

Snatch:
...3RM
...3x3 at 85% of 3RM


4 rounds for max reps:
...1 minute D-ball/D-bag over shoulder (150/100#)
...1 minute Rest
Record total reps.


"Rowing Cindy"
AMRAP in 20 minutes:
...5 cal Row
...10 Push Ups
...15 Air Squats
Record rounds/reps.


Skill - Muscle Ups
...3x5 Ring Thing Muscle Up*
...3x5 Kipping Hip to Rings
...3xME Ring Muscle Up
*Slow and controlled. Focus on positioning through the transition.

Monday, December 25, 2017

2017-12-26 WOD


Wonder Woman Cycle Week 3

Here's a repeat WOD from last year's Wonder Woman Cycle! So look up your old scores from either test or retest weeks, 2016-12-13 or 2017-02-14 so you know what to shoot for! Diana Prince is Wonder Woman's civilian identity, and as depicted in the movie, she's still a bad ass in a dress instead of armor!

"Diana"
AMRAP in 9 minutes
...6 Clean & Jerk (135/85#)
...8 Chest to Bar Pull Ups
...10 Toes to Bar
Then,
...6 minutes to establich a 3RM Overhead Squat from the ground.
Record rounds/reps and heaviest load.


COMPETITORS

Push Press
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


Clean Complex
Clean Pull + Hang Squat Clean + Squat Clean
...Build to a heavy single in the complex
...3x1 at 90% of Heavy Single
*Drop and reset for the final clean. Make sure the weight is in the middle of your foot on the hang clean.
Record heaviest load.


4 RFT:
...10 cal SkiErg
...30 Double Unders
...Rest 60 seconds
Record time.


For time:
...400m Run
...400m Run (20/14# Vest)
...400m Run
...400m Run (50/30# Sandbag)
...400m Run
Record time.


"Diana"
AMRAP in 9 minutes
...6 Clean & Jerk (135/85#)
...8 Chest to Bar Pull Ups
...10 Toes to Bar
Then,
...6 minutes to establich a 3RM Overhead Squat from the ground.
Record rounds/reps and heaviest load.

Thursday, December 21, 2017

2017-12-22 WOD

Wonder Woman Cycle Week 2

AMRAP in 26 minutes:
...20/16 Calorie Bike/Row/SkiErg
...80 Single Unders
...20 Kettlebell Swings (53/35#)
...80 Running-in-place Single Unders
...20 Goblet Squats (53/35#)
...40 Double Unders
...Rest 2 minutes
Record rounds/reps.


COMPETITORS

Back Squat
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


In teams of 2, 4 rounds each for time:
...Partner 1: 10 D-ball over shoulder (150/100#)
...Partner 2: Axel Bar Deadlift Hold (225/155#)
*Switch partners each round. D-bag over shoulder can only be completed while the axel bar is being held! Be smart about rest! The key is to hold that bar for long periods of time!


4 Rounds:
...100m Sled Drag (80/60#)
...100m Farmer Carry (70/53#)
...100m Sprint
...Rest to recovery


4 Rounds:
...50' Rope Sled Pull (135/95#)
...ME KIPPING Pull Ups
...Rest to recovery
*No rest between sled pull and pull ups. Don't get lazy, maintain solid positioning on both movements. Rest as needed between rounds.


AMRAP in 26 minutes:
...20/16 Calorie Bike
...80 Single Unders
...20 Kettlebell Snatch (53/35#) [10/side]
...80 Running-in-place Single Unders
...20 Alternating Pistols (50/30#)
...40 Double Unders
...Rest 2 minutes
Record rounds/reps.

Wednesday, December 20, 2017

2017-12-21 or 2017-12-23 WOD

Wonder Woman Cycle Week 2

8 Rounds for heaviest load:
...25m Sled Push (unbroken)
If the sled stops moving during the 25m, it doesn't count. Record heaviest load.


21-15-9 reps for time:
...Chest to Bar Pull Up
...Box Jump Overs (24/20")
Record 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) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


Sumo Deadlift
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


5 rounds NOT for Time:
...8 Bulgarian Split Squat (per side)
...8 Single Arm DB Bench Press (per side)
...8 DB Tempo Curls (3-0-3)


21-15-9 reps for time:
...Chest to Bar Pull Up
...Box Jump Overs (24/20")
Record time.


AMRAP in 14 minutes:
...50' DB Front Rack Walking Lunge (50/35#)
...10 Toes to Bar
...10 Ring Dips
...Rest 1 minute
Record rounds/reps.


Skill - Athlete's Choice
*Pick your goat, your ultimate weakness, and spend 10-15 minutes working on progressions.


8 Rounds for heaviest load:
...25m Sled Push (unbroken)
If the sled stops moving during the 25m, it doesn't count. Record heaviest load.

Tuesday, December 19, 2017

2017-12-20 WOD

Wonder Woman Cycle Week 2

EMOM for 10 minutes:
...1 Power Snatch (75-80%)
Record loads.


AMRAP in 9 minutes:
3-6-9-12-etc. reps of:
...Power Snatches (95/65#)
...Overhead Squat (95/65#)
...Bar Facing Burpee
Record rounds/reps.


COMPETITORS

Power Snatch
EMOM 10:
...1 Power Snatch (75-80%)


Strength Work:
a) ...Crossover Symmetry Iron Scap Protocol

b) 3 Sets NOT for Time:
...12 Strict Press
...7 Push Press
...5 Push Jerk
*Pick a weight which allows you to go FAST and UNBROKEN.

c)5 Sets NOT for Time:
...8 Strict Pull Up
...5 Kipping Pull Up
...3 Barbell Row 75% of body weight
*Limit rest mid-set.


AMRAP in 9 minutes:
3-6-9-12-etc. reps of:
...Power Snatches (115/75#)
...Overhead Squat (115/75#)
...Bar Facing Burpees
Record rounds/reps.


2 Rounds:
...950m Median Run
...Rest 1 Minute
...400m Run (20/14# vest)
...Rest 1 Minute
Record time.

Monday, December 18, 2017

2017-12-19 WOD

Wonder Woman Cycle Week 2

C&J
...3RM
...3x3 at 85% of 3RM
Drop and reset each rep. Full clean and jerk. Record heaviest load.


Accumulate 1 minute each:
...Paralette L-Sit
...Superman Hold
...Hollow Hold
...GHD Hip Extension Parallel Hold
Complete each movement before moving on to the next.


COMPETITORS

C&J
...3RM
...3x3 at 85% of 3RM
Drop and reset each rep. Full clean and jerk. Record heaviest load.


Accumulate 1 minute each:
...Paralette L-Sit
...Superman Hold
...Hollow Hold
...GHD Hip Extension Parallel Hold
Complete each movement before moving on to the next.


For time:
...30 cal Row
...24 Clean and Jerk (135/95#)
...18 Strict HSPU
...12 Ring Muscle Ups
...6 Rope Climbs
Time cap of 14 minutes. Record time.


"Flight School"
...10-20-30-40-50-40-30-20-10 UNBROKEN Double Unders
*Only do this if you were successful with "Intro to Flight". Each set must be done unbroken to maintain RX. If you fail a set more than 2x move on. Rest as needed between rounds. Hard cap of 7 minutes. Record time.


AMRAP in 30 minutes:
...400m Run
...3 Squat Cleans (225/155#)
...20 HSPU
...50 Plate Air Squats (15/10#)*
...30 Push Ups
*Plate held out directly in front of you. Don't get lazy, make these perfect squats.
Record rounds/reps.

Sunday, December 17, 2017

2017-12-18 WOD


For those of you who aren't familiar with the Stand Up Sit Ups, check out this video! However, since we will have wall balls in the workout too, you do NOT have to raise the ball overhead when standing, we just need you to stand up completely to full extension (knees straight, hips straight) to finish the rep. For anybody that has trouble, swing the medball a little harder to get more momentum to help you stand!

Wonder Woman Cycle Week 2

Push Press
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


AMRAP in 18 minutes: [RX]
...40 Wall Ball (20/14#)
...30 Stand Up Sit-Ups (20/14#)
...20 Pull Ups
...10 Calorie Row
Record rounds/reps.


COMPETITORS

Push Press
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


4 Sets NOT for Time:
...12 Dumbbell Bench Press
...ME Decline Push Up
...12 Dumbbell Front Squat
...ME Jumping Lunge
...12 Weighted GHD Sit Up
...ME GHD Sit-Up
*The decline push up, jumping lunge, and GHD sit-ups are max effort drop sets done immediately following their respective movements*"


AMRAP in 18 minutes:
...40 Wall Ball (20/14#)
...30 Stand Up Sit-Ups (20/14#)
...20 FOB Ring Rows
...10 Calorie SkiErg
Record rounds/reps.


4 rounds for time:
...15/12 Calorie Bike
...10 Deadlift (255/155#)
...5 Bar Muscle Up
...Rest 1 minute
Record time.


AMRAP in 7 minutes:
...5 Burpees Over the Bar
...3 Front Squat (185/105#)
...1 Thruster (185/105#)
...Rest 1 minute
Record rounds/reps.


HS Walking Practice:
...Max Effort Static Hold (2x3' Box)
...Rest 30 seconds
...Max effort HS Walk
...Rest 1 minute
*Repeat until you've accumulated at least 1 minute of static hold and 150' of walking.

Thursday, December 14, 2017

2017-12-15 WOD


Here's Rod's first ever bar muscle up from this morning! Took a couple of tries to figure out his technique, then he just needed to really commit to it to get it! I love his reaction afterwards! And then he got a few more afterwards as well! Great job dude!

Wonder Woman Cycle Week 1

Deadlift
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


For time: [RX]
...50' OH Walking Lunge (45/25#)
...3 Rope Climbs (12')
...50' OH Walking Lunge (45/25#)
...2 Rope Climbs (12')
...50' OH Walking Lunge (45/25#)
...1 Rope Climb (12')
...50' OH Walking Lunge (45/25#)
Record time.


COMPETITORS

Deadlift
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


5 sets of the complex:
...5 GHD Back extension
...10 GHD Hip extension
...20 Second GHD parallel hold
...Rest 1 minute


3 sets:
...Max effort pull up static hold
...Max effort strict pull up
...Max effort kipping pull up
*Rest 10 seconds between movements and 1 minute between sets.


For time: [Comp]
...50' OH Walking Lunge (95/65#)
...1 Legless + 2 Rope Climbs (15')
...50' OH Walking Lunge (95/65#)
...1 Legless + 1 Rope Climbs (15')
...50' OH Walking Lunge (95/65#)
...1 Legless Rope Climb (15')
...50' OH Walking Lunge (95/65#)
Record time.


For time:
...1800m median run
*Stay to the edge of the median. This will be a retest so give it your all. Substitute a trail run of at least 1600m if necessary.


Skill - Double Unders
"Intro to Flight"
...5-10-15-20-25-20-15-10-5 UNBROKEN Double Unders
*Each set must be done unbroken to maintain RX. If you fail a set more than 2x move on. Rest as needed between rounds. Hard cap of 4 minutes. Record time.


4 RFT:
...15 Burpee to 12" Target
...10 Ring Dips
...5 D-Ball to Shoulder (100/70#)
Record time.

Wednesday, December 13, 2017

2017-12-14 or 2017-12-16 WOD


Classic benchmark WOD tomorrow! Check out these 40-44 Masters athletes from the 2013 Games and see if you can beat any of their scores!

Wonder Woman Cycle Week 1

"Nancy"
5 RFT:
...400m Run
...15 Overhead Squat (95/65#)
Record 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) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

C&J Complex: Clean Pull + Squat Clean + Front Squat + Jerk
...Build to a heavy single of the complex
...3 sets at 90% of heavy single
Record heaviest load.


5 rounds:
...25m Sled Push (95/65#)
...50' Right arm waiter carry, left arm suitcase carry (2x 70/53# KBs)
...50' Left arm waiter carry, right arm suitcase carry (2x 70/53# KBs)


"Nancy"
5 RFT:
...400m Run
...15 Overhead Squat (95/65#)
Record time.


Skill - Muscle Ups
...3x5 Ring Thing Muscle Up*
...3x5 Kipping Hip to Rings
...3x Max effort Ring Muscle Up
*Slow and controlled. Focus on positioning through the transition.


Strength:
...5x 4/4 Bench Press (Regular Grip/Narrow Grip)*
...5x8 Tempo Barbell Curl (3-0-3)**
*Perform 4 reps with a normal grip, then rerack and perform 4 reps with a narrow grip (fingers on start of knurling). This is not intended to be maximal effort, just solid reps.
**3 seconds on the way up, 3 seconds on the way down. Be strict with form to isolate the arms.

Tuesday, December 12, 2017

2017-12-13 WOD

Wonder Woman Cycle Week 1

Power Clean:
...3RM T&G
...3x3 at 85% of 3RM
Record heaviest load.


AMRAP in 11 minutes:
...27 Wall ball (20/14#)
...21 Lateral Burpees
...15 Thrusters (95/65#)
...9 Chest to bar pull ups
*Try to go unbroken on all movements. Record rounds/reps.


COMPETITORS

Power Clean:
...3RM T&G
...3x3 at 85% of 3RM
Record heaviest load.


5 rounds NOT for time:
...10 Jack Knife + Leg Lift
...12 Get Up Sit-Ups


4 RFT:
...250m SkiErg
...50' HS Walk
...Rest 60 seconds
Record time.


AMRAP in 11 minutes:
...27 Wall ball (20/14#)
...21 Lateral Burpees
...15 Thrusters (115/75#)
...9 Chest to bar pull ups
*Try to go unbroken on all movements. Record rounds/reps.

Monday, December 11, 2017

2017-12-12 WOD

Wonder Woman Cycle Week 1

Back Squat:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.

5 RFT:
...9 Calorie bike
...6 Hang squat cleans (135/95#)
...3 Bar muscle up
...Rest 1 minute
Record time.


COMPETITORS

Back Squat:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


3 rounds NOT for time:
...12 Kettlebell front rack step up (6/side)
...20 Kettlebell revolutions around the head (10/side)*
Then,
3 sets
...30 Alternate Dumbbell floor press
...20 Seated Dumbbell shrug
*https://www.youtube.com/watch?v=p4R9Ws-9M_8"


5 RFT;
...9 Calorie SkiErg
...6 Hang squat cleans (155/105#)
...3 Bar muscle up
...Rest 1 minute
Record time.


3 rounds of:
...1000m Row
...Rest 2 minutes
Record time.

Sunday, December 10, 2017

2017-12-11 WOD

Tomorrow is the beginning of our next cycle, The Wonder Woman Cycle!
Dates: 2017-12-11 through 2018-02-17
By Andrew Traynham

CYCLE SUMMARY [RX]
The goal of this cycle is to bring together all of the things we’ve worked on throughout the year in preparation for the CrossFit Open! Whether you plan on competing or not, you can expect a good blend of strength work, skill progressions, and highly varied CrossFit workouts with all of your favorite movements. If you DO plan on competing, I encourage you to read on for a more detailed look at what this cycle will entail, otherwise just enjoy the ride!

CYCLE SUMMARY [Comp]
I’m reminded of a quote which Coach Ben Bergeron said to athlete Cole Sager after he won a ticket to the 2016 games: “You did it. You made it back to the Games. You ready to start working hard?”
The goal of this cycle is to put the final shine and polish on a year of very hard work. Rest easy knowing that the difficult part is over, but the truly hard part has only just begun. Over the next three months you will be asked to push yourself beyond anything you’ve done so far. If you are truly serious about (and committed to) competing then this is the time of year to prove it. Approach each day as an opportunity to improve yourself and keep the final goal in your mind at all times. In order to give you the best chance of success, there are several things to remember:
1. We are entering into PEAK VOLUME. Some days may have up to 6 individual components with multiple metcons, and you will likely need to break your training into multiple sessions to see the best results. Prioritize what you do with your weaknesses in mind.
2. This is the time for PEAK INTENSITY. Don’t trudge through workouts just to get them done. Challenge yourself and push the intensity as hard as you can. If you can’t maintain intensity reduce your volume and/or focus on improving your recovery.
3. RECOVERY IS PARAMOUNT. Now more than ever you need to have your nutrition and recovery on point. You will NOT be able to maintain the volume or intensity if you don’t. It is up to you to recognize when you are fatigued and deload accordingly (ask a coach if you aren’t sure).

SPECIAL NOTE TO TFX COMPETITORS
This cycle was partially designed with TFX competitors in mind, and includes a variety of components intended to help you prepare for the competition (such as median runs, strongman work, etc.). A separate peak/taper was also built into the programming for you to follow leading up to TFX. It will be especially important for those of you competing to break your training into multiple sessions per day (metcons in particular). Training once per day will NOT prepare you for the rigors of a multi-day competition with several workouts per day which are hours apart. Use these days to learn how to maximize recovery in between sessions.
#SigmaCrossFit
#STG

Wonder Woman Cycle Week 1

Snatch:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


For Time:
...500m Row
Then,
3 rounds:
...10 Snatch (95/65#)
...15 Toes to bar
Time cap of 10 minutes. Record time.


COMPETITORS

Snatch:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


4 rounds:
...100m Sled Sprint (115/75#)
...Max Bear Hug Sandbag Carry (150/100#)
...Rest 1 minute
*Move immediately from the sled sprint to the bear hug! Record sandbag carry times.


AMRAP in 12 minutes:
...20 HSPU
...20/16 cal Row
...20 Box Jump Overs (24/20")
Record rounds/reps.


Navy Boxing Pull Up Progression:
3x3 (all strict and unbroken sets):
...Pull Up Grip
...Narrow Grip
...Wide Grip
...Mixed Grip (both ways)
...Chin Up Grip
If you complete the reps x sets, move to the next progression next time: 3x4, 4x4, 4x5, 5x5, 5x6, 6x6, then start with 3x3 with either strict chest-to-bar pull ups or with a weight vest.


For Time:
...500m Row
Then,
3 rounds:
...10 Snatch (95/65#)
...15 Toes to bar
Time cap of 10 minutes. Record time.


3 rounds for max reps:
...Max Effort Strict Press
...Max Effort Push Press
...Max Effort Overhead Hold
...Rest 2 minutes
Do not put the barbell down between movements! Record total reps and reps per movement in the comments.
Rd 1: 135/85#
Rd 2: 115/75#
Rd 3: 95/65#

Thursday, December 07, 2017

2017-12-08 WOD

Remember, for tomorrow's WOD, it's only your SLOWEST round that counts for your score! So be careful about how hard you sprint that first round, because it might hurt you in your last round! But still make sure you look up your old score from 2017-09-22, so you know what your minimum pace should be!


Wolverine Cycle Retest Week

"Regeneration" [RX]
Every 2 Minutes for 5 Rounds:
...10/8 Calorie Row
...10 Wall Balls (20/14#)
...30 Double Unders
Score is reps + seconds remaining if you finish the round. For example, finishing in 1:50 would be a score of 60 (50 reps + 10 sec). Post your SLOWEST round. Compare to 2017-09-22.


COMPETITORS

"Regeneration" [Comp]
Every 2 Minutes for 5 Rounds:
...10/8 Calorie Bike
...10 Wall Balls (30/20#)
...40 Double Unders
Score is reps + seconds remaining if you finish the round. For example, finishing in 1:50 would be a score of 70 (60 reps + 10 sec). Post your SLOWEST round. Compare to 2017-09-22.

Wednesday, December 06, 2017

2017-12-07 or 2017-12-09 WOD

Magneto, one of the most powerful mutants and villains in the X-Men comicbooks. Magneto has the power to telepathically bend and control metal! Remember to try to hold onto your iron dumbbells for each unbroken set of the complex, no matter how much it feels like something is pulling them out of your hands! And don't forget to look up your score from 2017-09-21 or 2017-09-23!


Wolverine Cycle Retest Week

"Magneto" [RX]
For time:
...1 - 2 - 3 - 4 - 5 Sets of the DB Complex: 5 Power Clean + 5 Front Squats + 5 Push Press (50/35#)
...800-600-400-200m Run
Each set of the complex must be done unbroken. Time cap of 20 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) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

"Magneto" [Comp]
For time:
...1 - 2 - 3 - 4 - 5 Sets of the DB Complex: 5 Power Clean + 5 Front Squats + 5 Push Press (50/35#)
...800-600-400-200m Run
Each set of the complex must be done unbroken. Post time.


In Honor of "Brehm"
...10 Rope Climbs
...20 Back Squats 225/155#
...30 HSPU
...40 Calorie Row
Post time.

Tuesday, December 05, 2017

2017-12-06 WOD

Wolverine has been the star of Fox's comic movie franchise lately, and this WOD shares the same name that Wolverine uses most, although, it is still an alias. Because of his healing factor, Logan is actually very old, supposedly born in 1880, but is often depicted in the comics as not being able to remember his origins because of brainwashing or "psychic-implants" as part of the Weapon X experiment... It's also a pretty good movie! Have fun with this one!

Wolverine Cycle Retest Week

"Logan" [RX]
5 rounds for time of:
...4 Deadlifts (225/155#)
...3 Deficit HSPU (-3.5/-2")
...2 Ring Muscle Ups
...1 Clean and Jerk (225/155#)
Post time. Compare to 2017-09-20.


COMPETITORS

"Logan" [Comp]
5 rounds for time of:
...4 Deadlifts (275/185#)
...3 Parallette HSPU
...2 Ring Muscle Ups
...1 Clean and Jerk (275/185#)
Post time. Compare to 2017-09-20.

Monday, December 04, 2017

2017-12-05 WOD


One of my favorite Open workouts of all time! For those of you who have been around for a while, don't forget to look up your old score from the Games website or from WODTogether or your WOD notebooks on 2017-09-19!


Wolverine Cycle Retest Week

CrossFit Open WOD 13.1
AMRAP in 17 minutes:
...40 Burpees to 6"
...30 Snatches (75/45#)
...30 Burpees to 6"
...30 Snatches (135/75#)
...20 Burpees to 6"
...30 Snatches (165/100#)
...10 Burpees to 6"
...AMRAP snatches (210/120#)
Post total reps.

Sunday, December 03, 2017

2017-12-04 WOD

Here it is everyone, RETEST WEEK for The WOLVERINE Cycle! Our goals were to develop lightning fast regenerative properties while maintaining beast-like strength and skill! Remember to look up your old scores from Test Week (starting on 2017-09-18), so you know what to shoot for during the retest workouts!

Wolverine Cycle Retest Week

"Unbroken Fran" [RX]
21-15-9 reps for time of:
...Thrusters (95/65#)
...Pull Ups
*5 deadlifts anytime you break on thrusters. 5 push ups anytime you break on pull ups. Post time.


"Unbroken Heavier Fran" [Comp]
21-15-9 reps for time of:
...Thrusters (115/75#)
...C2B Pull Ups
*5 SDHP anytime you break on thrusters. 5 HSPU anytime you break on pull ups. Post time.


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

Thursday, November 30, 2017

2017-12-01 WOD

Wolverine Cycle Week 10

30 rounds for time:
...1 Squat Snatch (135/95#)
...3 HSPU
...5 Bar Facing Burpees
Time cap of 35 minutes. Record time.


COMPETITORS

Back Squat for load:
...5-5-3-3-1-1-1-1-1 reps
Record heaviest load.


5 Rounds NOT for time:
...10 Supine Barbell Rows
...15 Romanian Deadlift
Move immediately from rows to deadlifts. Rest between rounds as needed.


Wolverine HS Walk Progression:
5 rounds:
...1 minute of HS Walk for max distance (minimum of 5' increments)
...1 minute rest
Record total distance.


30 Rounds for Time of:
...1 Squat Snatch (185/125#)
...3 Strict HSPU
...5 Bar Facing Burpees
Time cap of 35 minutes. Record time.

Wednesday, November 29, 2017

2017-11-30 or 2017-12-02 WOD

Erik Lehnsherr, the name most commonly associated with the mutant supervillain Magneto! In this workout, it's going to take more mental focus rather than physical strength to keep moving that metal across the room!

Wolverine Cycle Week 10

Push Press
...5-5-3-3-1-1-1-1-1 reps for load.
Record heaviest load.


"Erik"
AMRAP in 10 minutes:
...10 Dumbbell Clean (50/35#)
...25ft Dumbbell front rack lunge (50/35#)
...10 Renegade Rows (50/35#)
...25ft Dumbbell front rack lunge (50/35#)
Record 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) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Push Press
...5-5-3-3-1-1-1-1-1 reps for load.
Record heaviest load.


"Erik"
AMRAP in 10 minutes:
...10 Dumbbell Clean (50/35#)
...25ft Dumbbell front rack lunge (50/35#)
...10 Renegade Rows (50/35#)
...25ft Dumbbell front rack lunge (50/35#)
Record rounds/reps.


Heavy Single Oly:
...Build up to a heavy single C&J.
Record heaviest load.


5-4-3-2-1 reps for time:
...Cluster (185/125#)
...Rope Climbs
Record time.

Tuesday, November 28, 2017

2017-11-29 WOD

Wolverine Cycle Week 10

For time:
...20 Assault Bike Calories
...30 Toes to Bar
...50 Wall Balls (20/14#)
...800m Run
...50 Wall Balls (20/14#)
...30 Toes to Bar
...20 Assault Bike Calories
Record time.


COMPETITORS

For time:
...20 Assault Bike Calories
...30 Toes to Bar
...50 Wall Balls (20/14#)
...800m Run
...50 Wall Balls (20/14#)
...30 Toes to Bar
...20 Assault Bike Calories
Record time.


Beast Work
5 rounds NOT for time:
...10 Calorie SkiErg
...50' Rope Sled Pull (1R35/95#)
...Max Effort Ring Body Rows (Feet on Box)
...Rest 1 minute


2 rounds for max reps:
...1 Minute of KB Swings (53/35#)
...1 Minute of Right Arm KB Snatches (53/35#)
...1 Minute of Left Arm KB Snatches (53/35#)
...1 Minutes of KB Swings (53/35#)
...2 Minutes Rest
Record total reps.

Monday, November 27, 2017

2017-11-28 WOD

Start texting your friends now to find a partner for the WOD tomorrow!

Wolverine Cycle Week 10

Front Squat
...5-5-3-3-1-1-1-1-1 for load.
Record heaviest load.


In teams of 2, 30 RFT:
...150' Shuttle Sprint
...2 D-Ball/D-Bag Over the Shoulder (100/70#)
...50' Shuttle Sprint
*Switch partners every round. Record time.


COMPETITORS

Front Squat
...5-5-3-3-1-1-1-1-1 for load.
Record heaviest load.


In teams of 2, 30 RFT:
...150' Shuttle Sprint
...2 D-Ball/D-Bag Over the Shoulder (150/100#)
...50' Shuttle Sprint
*Switch partners every round. Record time.


2-4 Sets:
...1 Power Clean + 3 Push Jerk (85% of 1RM C&J)
Record heaviest load and number of sets.


Clean Pull
...4x4 (110% of 1RM C&J)
Record load.

Sunday, November 26, 2017

2017-11-27 WOD

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Wolverine Cycle Week 10

In honor of "Viola"
AMRAP in 20 minutes:
...400m Run
...11 Power Snatch (95/65#)
...17 Pull Ups
...13 Power Cleans (95/65#)
Record rounds/reps.


COMPETITORS

Deadlift
...5-5-3-3-1-1-1-1-1 reps for load.
Record heaviest load.


In honor of "Viola"
AMRAP in 20 minutes:
...400m Run
...11 Power Snatch (95/65#)
...17 Pull Ups
...13 Power Cleans (95/65#)
Record rounds/reps.


5 rounds NOT for time:
...10 Jack knives
...20 Second Hollow Hold
...Rest 30 seconds
*Do not rest between jack knives and hollow hold!

Thursday, November 23, 2017

2017-11-24 Black Friday Holiday WOD

Hi everyone!
Don't forget, we will be having a Black Friday Holiday WOD tomorrow, Nov 24th! As with all Holiday WODs, there will be only one class at 8:30am, all other classes will be cancelled for the day. This WOD will also be open to the general public! So feel free to invite your friends and family who might want to burn off those Thanksgiving calories!


"Friendsgiving"
In teams of 2, AMRAP in 16 minutes:
...21 Partner Med Ball Sit Ups (20/14#)*
...38 Wall Balls (20/14#)**
...46 Med Ball Deadlifts (20/14#)**
*21 reps per partner
**One person works at a time, switch as needed until you complete the total reps

Tuesday, November 21, 2017

2017-11-22 WOD

Wolverine Cycle Week 9

Sigma Strength Protocol: Back Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max and load/reps of +sets.


AMRAP in 15 minutes of:
...21 cal Row
...15 Box Jumps
...9 C2B Pull Ups
Record rounds/reps.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max and load/reps of +sets.


5 rounds NOT for time:
...40 Abmat Sit Ups
...Max time Forearm Plank hold
*DO NOT REST BETWEEN THE SIT-UPS AND PLANK


AMRAP in 15 min of:
...21 cal SkiErg
...15 DB Snatch (50/35#)
...9 C2B Pull Ups
Record rounds/reps.


For time:
...100 Power Cleans (115/75#)
*Every time you break 10/8 cal Row. Record time.

Monday, November 20, 2017

2017-11-21 WOD

Wolverine Cycle Week 9

Bench Press for max load:
...5-5-3-3-1-1-1-1-1 reps
Record heaviest load.


3 rounds for time:
...10 D-Ball/D-bag Over Shoulder (100/70#)
...15 HSPU
...20 GHD Sit Ups
Record time.


COMPETITORS

Bench Press for max load:
...5-5-3-3-1-1-1-1-1 reps
Record heaviest load.


3 rounds for time:
...10 D-Ball/D-bag Over Shoulder (150/100#)
...15 Deficit HSPU (-4/2")
...20 Pistol Squats
Record time.


5 Rounds NOT for time:
...8 Snatch Grip Barbell Shrug
...8 Barbell Curl
...5 Plyo Push Up (45/25#)
Move immediatley from one movement to the next. Rest as needed between rounds.


For time:
...5-10-15-20-25-20-15-10-5 cal Bike Sprint
...10-20-30-40-50-40-30-20 sec Rest
Record time.

Sunday, November 19, 2017

2017-11-20 WOD

Wolverine Cycle Week 9

"Vino" [RX]
10 rounds for time:
...20 Double Unders
...10 Toes to Bar
...10 Front Squats (95/65#)
Record time.


COMPETITORS

"Vino" [Comp]
10 rounds for time:
...30 Double Unders
...10 Feet-on-bench Body Rows
...10 Front Squats (115/75#)
Record time.


4 rounds NOT for time:
...:30sec Hollow Hold
...:30sec rest
...:30sec Hollow Flutter Kicks
...:30sec rest


Wolverine Pull Up Progression:
5 Rounds:
...Max effort pull up
...Rest 1 minute
Record total reps. If 40+ add a weight vest next time.


Deadlift (deload)
...5x3 (65% of 1RM)
Record load.

Thursday, November 16, 2017

2017-11-17 WOD

Wolverine Cycle Week 8

EMOM for 30 minutes:
Min 1...9 Burpees Over Bar
Min 2...6 Chest to Bar Pull Ups
Min 3...3 Jerks at 70% of 1RM
*Tabata scoring, record reps of lowest round.


COMPETITORS

Bench Press (Deload)
...5x3 (65% of 1RM)
Record load.


5 rounds NOT for time:
...10 Supine Grip Barbell Row
...10 Snatch Grip Push Press


EMOM for 30 minutes:
Min 1...5 Burpee Pull Overs
Min 2...4 Jerks 70% of 1rm
Min 3...3 OHS (Same weight)
*Tabata scoring, record reps of lowest round.


For time, wearing a 20/14# weight vest:
...100 Stand Up Sit Ups
...200 Air Squats
...300 Double Unders
Record time.

Wednesday, November 15, 2017

2017-11-16 or 2017-11-18 WOD

Wolverine Cycle Week 8

3 rounds:
0:00-2:00
...400m Run
2:00-3:00
...Max Thrusters (45/35#)
3:00-4:00
...Max sit ups
4:00-5:00
...Max Ring Dips
Rest 3 minutes. Record total reps of thrusters, sit ups, and ring dips (reps per movement in comments).


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) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

2-4 Sets:
...1 Power Clean + 3 Push Jerk (85% of 1RM C&J)
Record heaviest load.


Clean Pull
...4x4 (105% of 1RM C&J)
Record heaviest load.


For time:
...1K Row
EMOM 5 burpees over the rower.
Record time.


3 rounds:
0:00-2:00
...400m Run
2:00-3:00
...Max DB thrusters (50/35#)
3:00-4:00
...Max GHDSU
4:00-5:00
...Max Muscle Ups
Rest 3 minutes. Record total reps of thrusters, GHDSU, and muscle ups (reps per movement in comments).

Tuesday, November 14, 2017

2017-11-15 WOD

Wolverine Cycle Week 8

Clean and Push [RX]
...21 Hang power cleans (135/95#)
...21 Push-ups
...15 Hang squat cleans (135/95#)
...15 Hand stand push-ups
...9 Squat Cleans (135/95#)
...9 Deficit HSPU (45/25#)
Record time.


COMPETITORS

Front Squat (Deload)
...3x2 (90% of C&J max)
Record load.


5 rounds
:30 sec on :30 sec off
...Russian Twists (20/14#)
...Hollow Hold
...Abmat Sit Ups


8 rounds of:
...50' Front Rack DB Walking Lunge (2x50/35#)
...Rest 30 sec
Record time.


Clean and Push [Comp]
...21 Hang power cleans (185/125#)
...21 HSPU
...15 Hang squat cleans (185/125#)
...15 Strict HSPU
...9 Squat Cleans (185/125#)
...9 Parallette HSPU
Record time.

Monday, November 13, 2017

2017-11-14 WOD

Colonel William Stryker is an anti-mutant extremist in the X-Men comics. Ironically, after having a hand in the Weapon X Project (which gave Wolverine his indestructible adamantium skeleton), he has a "religious epiphany" and tries to go about exterminating all mutants! Regardless, hopefully this workout will get you some abs of adamantium with all those toes to bar?

Wolverine Cycle Week 8

2-4 Sets:
...1 Power Snatch + 3 OHS (85% of 1RM Snatch)
Record heaviest load and total sets of that load.


"Stryker"
AMRAP in 9 minutes of:
...1 Rope Climb
...3-6-9-12-15-etc Toes to Bar
...3-6-9-12-15-etc Deadlifts (185/135#)
Record rounds/reps.


COMPETITORS

2-4 Sets:
...1 Power Snatch + 3 OHS (85% of 1RM Snatch)
Record heaviest load and total sets of that load.


Snatch Pull
...4x4 (105% of 1RM snatch)
Record heaviest load.


Wolverine Ring Dip Progression:
5 Rounds:
...1 minute of max ring dips
...1 minute rest
Record total reps. If 40+ add a weight vest next time.


"Stryker"
AMRAP in 9 minutes of:
...1 Rope Climb
...3-6-9-12-15-etc Toes to Bar
...3-6-9-12-15-etc Deadlifts (185/135#)
Record rounds/reps.

Sunday, November 12, 2017

2017-11-13 WOD

Here's a repeat from last year's conditioning cycle (The Flash Cycle). Don't forget to look up your old scores and notes from last time! Hopefully, if you took good notes about where you may have broken a set last year, that might help you push through it this year!

Wolverine Cycle Week 8

"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!
Record rounds/reps.


COMPETITORS

Back Squat (Deload)
...5x3 (65% of 1RM)
Record load.


4 rounds NOT for time of:
...15 DB Hammer Curls
...15 DB Bent Over Flies
...15 DB Standing DB Row (both arms at same time)


"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!
Record rounds/reps.


For time:
...50 Box Jump Overs (24/20")
...40 cal Row
...30 Chest to Bar Pull Ups
Record time.

Thursday, November 09, 2017

2017-11-10 WOD

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Wolverine Cycle Week 7

In honor of "Rankel"
AMRAP in 20 minutes:
...6 Deadlifts (225/155#)
...7 Burpee Pull Ups
...10 KB swings (70/53#)
...200m Run
Record rounds/reps.


COMPETITORS

Sigma Strength Protocol: Push Press
...3x5, build to daily max
...2x5+, 75% of daily max
Record daily max and load/reps of +sets.


4 rounds of tempo DB work:
...10 DB Row/arm w/ 3-0-3
...10 DB Bench w/ 3-0-3"


In honor of "Rankel"
AMRAP in 20 minutes:
...6 Deadlifts (225/155#)
...7 Burpee Pull Ups
...10 KB swings (70/53#)
...200m Run
Record rounds/reps.


EMOM in 20 minutes:
...Odd: 10 SkiErg Calories
...Even: 3 Ring Muscle Ups
Record total reps.

Wednesday, November 08, 2017

2017-11-09 WOD

Wolverine Cycle Week 7

On a 12 minute clock:
0-3 Minutes:
...Run 400m
...Max Clean and Jerk (155/105#)
Rest 1 minute
4-7 Minutes:
...Run 400m
...Max Snatch (135/95#)
Rest 1 minute
9-12 Minutes:
...Run 400m
...Max Thrusters (115/75#)
Record total reps (reps per movement in comments).


5 rounds:
...Max Effort Forearm Plank Hold
...Rest 1 minute
Record total time held.


COMPETITORS

Sigma Strength Protocol: Bench Press
...3x5, build to daily max
...2x5+, 75% of daily max
Record daily max and load/reps of +sets.


5 rounds:
...Max Effort Forearm Plank Hold
...Rest 1 minute
Record total time held.


For time:
...3K Row
Record time.


On a 12 minute clock:
0-3 Minutes:
...Run 400m
...Max Clean and Jerk (185/125#)
Rest 1 minute
4-7 Minutes:
...Run 400m
...Max Snatch (155/105#)
Rest 1 minute
9-12 Minutes:
...Run 400m
...Max Thrusters (135/95#)
Record total reps (reps per movement in comments).

Tuesday, November 07, 2017

2017-11-08 WOD

Wolverine Cycle Week 7

4 rounds for max reps: [RX]
...1 minute of Parallette Shoot Throughs
...1 minute of Toes to Bar
...1 minute D-balls/D-bags Over Shoulder (100/70#)
...1 minute Pull Ups
Rest 30 seconds between rounds. Record total reps.


COMPETITORS

2-4 Sets:
...1 Power Clean + 3 Push Jerk (85% of 1RM C&J)
Record heaviest loads/sets.


Clean Pull
...4x4 (100% of 1RM C&J)
Record load.


Wolverine HS Walk Progression:
5 Rounds:
...1 minute of HSW for max distance (5' Increments)
...1 minute rest
Record total distance.


4 rounds for max reps: [RX]
...1 minute of Parallette Shoot Throughs
...1 minute of Toes to Bar
...1 minute D-balls/D-bags Over Shoulder (150/100#)
...1 minute C2B Pull Ups
Rest 30 seconds between rounds. Record total reps.

Monday, November 06, 2017

2017-11-07 WOD

Wolverine Cycle Week 7


Heavy Single Oly:
...Build up to a heavy single in the Snatch and C&J.
Record heaviest loads of each lift.


COMPETITORS

Sigma Strength Protocol: Deadlift
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max and load/reps of +sets.


Tabata Hollow Hold w/flutter kicks
Unscored. But the faster you kick harder it gets! Make it burn! And post your burn level to WODTogether!!


EMOM
...10/8 Calorie Bike
...Max D-Balls Over Shoulder (100/70#) in remaining time
*Repeat until you've completed 60 d-balls. Time cap of 10 minutes.

Sunday, November 05, 2017

2017-11-06 WOD

Wolverine Cycle Week 7

In teams of 3:
...1200m Sled Sprint (115/75)*
...180 Slam Balls (30/20#)
...900m Farmer Carry (70/53)*
*Switch every 100m. Record time.


COMPETITORS

Sigma Strength Protocol: Front Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max and load/reps of +sets.


4 rounds of:
...Max DB OHS (70/50#)
...Rest 1 minute between sets
*Alternate arms each round. Record total reps (put total per arm in comments).


8 rounds of:
...150m SkiErg sprint
...Rest 90 seconds
Record time.


In teams of 3:
...1200m Sled Sprint (115/75)*
...180 Slam Balls (30/20#)
...900m Farmer Carry (70/53)*
*Switch every 100m. Record time.

Thursday, November 02, 2017

2017-11-03 WOD

Hey everyone! Remember, tomorrow (Friday) we begin painting for our Sigma CrossFit Facelift!! There will be a number of renovations to come, even after painting is complete, so please be patient as we try to make sure everyone can still get their workouts in despite the paint/construction... Once we get the paint done, we'll get those Rogue Peg Boards up too!

Wolverine Cycle Week 6

3 RFT, in teams of 3: [RX]
...800m Run
...60/50 Calorie Bike
...70 DB Snatches (50/35#)
*Round robin! Partner 1 starts on run, partner 2 on bike, and partner 3 on snatches, everyone works at the same time! Rotate once all 3 partners have finished their movements until 3 rounds are complete. No one can move on until all 3 partners have finished the current round. Once you have finished your movement, you can help a partner finish theirs!


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x15 reps, build to a daily max
...2x15+ reps (75% of daily max)
Record daily max and load/reps of +sets.


3-5 rounds NOT for time:
...20 Unbroken GHD Hip Extensions
...15 Supermans
...10 Russian Twists


Wolverine RMU Progression:
5 Rounds:
...Max effort Ring Muscle Up
...Rest 1 minute
Record total reps. If 25+ add a weight vest next time.


3 RFT, in teams of 3: [Comp]
...900m Median Run
...60/50 Calorie Bike
...70 DB Snatches (50/35#)
*Round robin! Partner 1 starts on run, partner 2 on bike, and partner 3 on snatches, everyone works at the same time! Rotate once all 3 partners have finished their movements until 3 rounds are complete. No one can move on until all 3 partners have finished the current round. Once you have finished your movement, you can help a partner finish theirs!

Wednesday, November 01, 2017

2017-11-02 or 2017-11-04 WOD

When we've only got one part in class, and it's not that long, it means we want you to really push the intensity! Go as hard as you can, try to hold onto the bar a little longer and do some touch-and-go reps! Go get it!

Wolverine Cycle Week 6

4 RFT: [Rx]
...25 Abmat Sit Ups
...50 Double Unders
...15 Power Cleans (145/100#)
Record 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) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

2-4 Sets:
...1 Power Snatch + 3 OHS (85% of 1RM Snatch)
Record load and total sets of that load to comments.


Snatch Pull
...4x4 (100% of 1RM snatch)
Record load.


4 RFT: [Comp]
...25 GHD Sit Ups
...50 Double Unders
...15 Power Cleans (175/115#)
Record time.


3 RFT:
...1 Legless Rope Climb
...5 Rope Climbs
Record time.

Tuesday, October 31, 2017

2017-11-01 WOD

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Wolverine Cycle Week 6

"In Honor of Holbrook"
10 rounds, each for time:
...5 Thrusters (115/75#)
...10 Pull Ups
...100m Sprint
...Rest 1 minute
Add slowest time + fastest time as your "official" score in WODTogether, then record slowest/fastest times separately in comments. Compare to 2015-05-18.


COMPETITORS

Sigma Strength Protocol: Push Press
...3x5, build to daily max
...2x5+, 75% of daily max
Record daily max and load/reps of +sets.


4 rounds NOT for time:
...10 Seated Dumbbell Press
...10 Dumbbell Rows (per side)
...Decline Push Up to Failure
Find a weight that is heavy but manageable.


In Honor of "Holbrook"
10 rounds, each for time:
...5 Thrusters (115/75#)
...10 Pull Ups
...100m Sprint
...Rest 1 minute
Add slowest time + fastest time as your "official" score in WODTogether, then record slowest/fastest times separately in comments. Compare to 2015-05-18.

2017-10-31 WOD

Wolverine Cycle Week 6

"Parker"
21-15-9 reps for time:
...KB Swing (70/53#)
...Burpees to 6" target
Time cap of 10 minutes. Record time.


Sigma Strength Protocol: Deadlift
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max and load/reps of +sets.


COMPETITORS

Core Work:
...Accumulate 2 minutes in an L-Sit
*10 Russian Twists (per side) anytime you break (30/20#)


Beast Work
3 rounds for time, wearing a 20/14# vest:
...100m Sled Sprint (80/60#)
...Rest 1 min
...200m Sprint
...Rest 1 min
...50 Double Unders
...Rest 2 min
Record time.


"Parker"
21-15-9 reps for time:
...KB Swing (70/53#)
...Burpees to 6" target
Time cap of 10 minutes. Record time.

Sunday, October 29, 2017

2017-10-30 WOD

Wolverine Cycle Week 6

"Fibonacci WOD" [RX]
...10 Bar Muscle Ups
...10 HSPU
...20 Pistols
...30 C2B Pull Ups
...50 Wall Balls (20/14#)
...80 Push Ups
...130 Air Squats
Record time.


COMPETITORS

2-4 Sets:
...1 Power Clean + 1 Push Jerk (70-75% of 1RM C&J)
Record sets and load.


Clean Pull to Hip (Deload)
...4x2 (85% of 1RM C&J)
Record load.


"Tri, Tri, Tri again"
3 Rounds, each for time:
...400m Run
...1km Bike
...500m Row
Record slowest round.


"Fibonacci WOD" [Comp]
...10 Bar Muscle Ups
...10 Strict HSPU
...20 Weighted Pistols (60/40#)
...30 Chest to Bar Pull Ups
...50 Pistol Squats
...80 Push Ups
...130 Air Squats
Record time.

Thursday, October 26, 2017

2017-10-27 WOD

Lady Deathstrike, a villainous female copy-cat of Wolverine... or maybe Freddy Krueger? The comic book version wears a weird samurai-style armor, so I went with the movie version this time...

Wolverine Cycle Week 5

Sigma Strength Protocol:Bench Press
...3x5, build to daily max
...2x5+, 75% of daily max
Record daily max load and reps/load of +sets.


"Deathstrike" [RX]
...21 Strict Press (95/65#)
...18 Overhead Squat (95/65#)
...15 Push Press (145/95#)
...12 Overhead Squats (145/95#)
...9 Jerks (175/115#)
...6 Overhead Squats (175/115#)
Record time.


COMPETITORS

Sigma Strength Protocol:Bench Press
...3x5, build to daily max
...2x5+, 75% of daily max
Record daily max load and reps/load of +sets.


AMRAP in 5 minutes:
...15 GHD Sit Ups
...15 Hip Extensions
Record rounds/reps.


Heavy Single Oly:
...Build up to a heavy single in the Snatch and C&J.
Record heaviest loads of each lift.


"Deathstrike" [Comp]
...21 Strict Press (115/75#)
...18 Overhead Squat (115/75#)
...15 Push Press (165/105#)
...12 Overhead Squats (165/105#)
...9 Jerks (195/125#)
...6 Overhead Squats (195/125#)
Record time.

Wednesday, October 25, 2017

2017-10-26 WOD

Thrusters and double unders?! Don't worry, it's not 17.5... Although I do wonder if that would be easier... The more thrusters you can do, the less double unders you have to do!!

Wolverine Cycle Week 5

Sigma Strength Protocol: Front Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Score daily max load and reps/load of +sets.


Beast Work
For time:
...75 Thrusters* (95/65#)
*35 Double Unders every time you break on Thrusters. Record 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) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Sigma Strength Protocol: Front Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max load and reps/load of +sets.


"CrossFit Open WOD 17.1"
...10-20-30-40-50 Dumbbell Snatch (50/35#)
...15 Burpee Box Jump Overs
Time cap of 20 minutes. Record time.


Wolverine HSPU Progression:
5 Rounds:
...1 minute of max HSPU
...1 minute of rest
Record total reps. If 40+, add a deficit next time.


Beast Work
For time:
...75 Thrusters* (95/65#)
*35 UNBROKEN Double Unders every time you break on Thrusters. Record time.

Tuesday, October 24, 2017

2017-10-25 WOD

Tomorrow we get to test out our new Rogue Strongman Sandbags, which were featured in both the 2017 Regionals and the CrossFit Games! Hopefully, these will last longer than our D-balls have... They seem to be very well constructed, so we have high hopes for them! Let us know what you think of them after the workout!

Wolverine Cycle Week 5

For time: [RX]
...400m Run
...30 D-Ball Over Shoulder (50/30#)
...800m Run
...15 D-Ball/Sandbag Over shoulder (70/50#)
...1600m Run
...10 D-Ball/Sandbag Over Shoulder (100/70#)
Post time.


COMPETITORS

Power Snatch + OHS (Deload)
2-4 Sets:
...1 Power Snatch + 1 OHS (70-75% of 1RM Snatch)
Post load.


Snatch Pull (Deload)
...4x2 (85% of 1RM snatch)
Post load.


Death by Unbroken Power Clean
EMOM until Failure:
...1-2-3-4-5-etc. Reps of Power Clean (155/105#)
Post rounds/reps.


For time: [Comp]
...400m Run
...30 D-Ball/Sandbag Over Shoulder (70/50#)
...800m Run
...15 D-Ball/Sandbag Over shoulder (100/70#)
...1600m Run
...10 D-Ball/Sandbag Over Shoulder (150/100#)
Post time.

Monday, October 23, 2017

2017-10-24 WOD

BEAST WORK in class! Even though it's really a reference to going "beast mode" in a workout, there is a fellow X-Men by the name of Beast! And he's blue!

Wolverine Cycle Week 5

Beast Work:
In Teams of 2:
...300/240 Calorie Bike
Switch every 15/12 Calories. Must complete 10 wall balls (20/14#) before switching.


COMPETITORS

Back Squat
...3x5, build to daily max
...2x5+, 75% of daily max
Post daily max load and reps/load of +sets.


3 Rounds NOT for time:
...100' Rope Sled Pull (135/85#)*
...Max Effort Overhead Hold (185/125#)
*Outside on concrete


Beast Work:
In Teams of 2:
...300/240 Calorie Bike
Switch every 15/12 Calories. Must complete 10 wall balls (30/20#) before switching.


AMRAP in 7 minutes:
3-6-9-12-etc. reps of:
...Toes to Bar
...Kettlebell Swings (70/53#)
Post rounds/reps.

Sunday, October 22, 2017

2017-10-23 WOD

Wolverine Cycle Week 5

4 RFT:
...400m Run
...20 GHD Sit Ups
...15 HSPU
...10 Front Squat (135/95#)
Time cap of 25 minutes. Post time.


COMPETITORS

Deadlift (Deload)
...5x5 (55% of 1RM)
Post load.


Core Work:
5 rounds NOT for time:
...10 Ring "Roll Outs"
...30 Second Flutter Kick
...10 Supermans
...30 Second Plank Hold
...10 V-Ups


Wolverine Pull Up Progression:
5 Rounds:
...Max effort unbroken pull ups
...Rest 1 minute
Record total reps. If 40+ add a weight vest next time.


4 RFT:
...400m Run
...20 GHD Sit Ups
...15 HSPU
...10 Front Squat (135/95#)
Time cap of 25 minutes. Post time.

Friday, October 20, 2017

2017-10-21 Anisha WOD!!


Hey guys!! Remember, tomorrow is the Fundraising WOD for one of our members, Anisha Sims! Please visit her fundraising page (https://www.youcaring.com/anishasims-940116) to read more about what's going on, and to donate directly through the website!

Anisha has been a member at Sigma CrossFit for years and a regular of the 5:30am class. She was recently diagnosed with transitional cell carcinoma (a type of bladder cancer - it’s malignant), which is shocking since she doesn't have any of the risk factors. Any size donation would be appreciated! Remember, there will be NO Open Gym tomorrow. If you can donate, that would be great! There are several donation items up for auction, where 100% of all the winning bids will go to the fundraising goal! LuLaRoe will also be there, selling women's apparel to benefit the cause! Please come and show your support!
#crossfit #communityforged #sigmacrossfit #STG #cancersucks


ANISHA FUNDRAISER WOD

With a partner, for time:
...100 Box Jumps (24/20")
...100 Front Squats (95/65#)
...100 Pull-ups
...100 Burpees
Post time.

Thursday, October 19, 2017

2017-10-20 WOD

If you're climbing the rope tomorrow, don't forget to bring something to protect your shins! And if you're going legless, make sure you're confident you can make it all the way to the top before you start climbing! It's ok to rest a little extra and get the rep, instead of only getting to 14', kipping and missing with your right hand, sliding down the full length of the rope on just your left hand, and then no-repping two more times after that... Hypothetically speaking, of course...

Wolverine Cycle Week 4

5 rounds for time of:
...2 Rope Climbs
...14 Jumping Lunges
...50 Double Unders


COMPETITORS

2-4 Sets:
...1 Power Clean + 3 Push Jerk (80% of 1RM C&J)
Post load.


Clean Pull to Hip
...6x5 (90% of 1RM C&J)
Post load.


21-18-15-12-9-6-3 reps for time:
...GHD Sit Up
...3 Ring Muscle Ups (only 3 reps every round)
Post time.


5 rounds for time of:
...1 Legless Rope Climb
...1 Rope Climb
...14 Alternating Pistol Squats
...50 Double Unders
Post time.

Wednesday, October 18, 2017

2017-10-19 WOD


Watch this video and see if you can beat Froning's time, with him using heavier weight than we have programmed for our competitors!

Wolverine Cycle Week 4

"Diane" [RX]
21-15-9 reps for time:
...Deadlift (225/155#)
...HSPU
Post time.


AMRAP in 12 minutes:
...15/12 Calorie (Ski/Bike/Row)*
...10 Burpees
...Rest 1 minute
*Alternate movements every round. 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) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Push Press (Deload)
...5x5 (55% of 1RM)
Post load.


For fun:
...10 minute "trail run" (on the median) with a vest (20/14#)
...10 minute "trail run" (on the median) without a vest
Post how much fun you had to WODTogether!


"Strict Diane"
21-15-9 reps for time:
...Deadlift (275/185#)
...Strict HSPU
Post time.


AMRAP in 12
...15/12 Calorie (Ski/Bike/Row)*
...10 Burpees
...Rest 1 minute
*Alternate movements each round. Post rounds/reps.

Tuesday, October 17, 2017

2017-10-18 WOD

Graviton, a super villain in the Marvel Universe who can telepathically manipulate and control gravity! He has crossed paths with many superheroes and held back entire superhero TEAMS with his powers, including the Avengers, X-Men, and Fantastic Four! It might feel like gravity is pulling on your body or that barbell a little heavier each round, but push through it faster so you can get to that rest period!

Wolverine Cycle Week 4

"Graviton"
5 rounds for time:
...12/9 cal Bike
...10 Toes to Bar
...8 Box jumps (24/20")
...6 Chest to Bar Pull Ups
...4 Front squat (185/125#)
...2 minutes Rest
Time cap of 25 minutes. Post time.


COMPETITORS

Front Squat (Deload)
...3x2 (90% of C&J max)
Post load.


4 rounds NOT for time:
...20 Weighted V-Up (20/14# med ball)
...20 second Side Plank Hold (per side)
...30 second Hollow Hold
...20 second parallel GHD Sit Up Hold


"Heavier Isabel"
...30 Snatches (185/125#)
Post time.


"Graviton"
5 rounds for time:
...12/9 cal Bike
...10 Toes to Bar
...8 Box jumps (24/20")
...6 Chest to Bar Pull Ups
...4 Front squat (185/125#)
...2 minutes Rest
Time cap of 25 minutes. Post time.

Monday, October 16, 2017

2017-10-17 WOD

Wolverine Cycle Week 4

21-15-9 reps for time of:
...Power Clean (135/95#)
...Back Squat (135/95#)
Post time.


Wolverine Ring Dip Progression:
5 Rounds:
...1 minute of max Ring Dips
...1 minute Rest
Record total reps. If 40+ add a weight vest next time.


COMPETITORS

Bench Press (Deload)
...5x5 (55% of 1RM)
Post load.


Wolverine Ring Dip Progression:
5 Rounds:
...1 minute of max Ring Dips
...1 minute Rest
Record total reps. If 40+ add a weight vest next time.


Beast Work
4 rounds
...15/12 Cal Ski Erg
...Rest 30 sec
4 rounds
...15/12 Cal Bike
...Rest 30 se
4 rounds
...15/12 Cal C2 Row
...Rest 30 sec
*Rest 2 min between movements. Post total time.


21-15-9 reps for time of:
...Power Clean (165/110#)
...Back Squat (165/110#)
Post time.

Sunday, October 15, 2017

2017-10-16 WOD


Wolverine Cycle Week 4

AMRAP in 17 minutes:
...300m Run
...15/12 cal Row
...10 S2OH (115/75#)
...5 Bar Muscle Ups
Post rounds/reps.


COMPETITORS

2-4 Sets:
...1 Power Snatch + 3 OHS (80% of 1RM Snatch)
Post load.


Snatch Pull to Hip
...6x5 (90% of 1RM snatch)
Post load.


3 rounds for time:
...15 Sumo-stance Good Mornings (75/55#)
...50' Right Arm KB Overhead Walk (35/26#)
...50' Left Arm KB Overhead Walk (35/26#)
...10 DB box step downs (per side)
...15 Plyo Push Ups to a target (45/25#)
Post time.


AMRAP in 17 minutes:
...300m Run
...15/12 cal Row
...10 S2OH (135/95#)
...5 Bar Muscle Ups
Post rounds/reps.

Thursday, October 12, 2017

2017-10-13 WOD

Tomorrow is FRIDAY THE 13TH! Ironically, since there are a number of people that are superstitious of Friday the 13th (with the extreme phobia being called "paraskevidekatriaphobia"), it actually ends up being one of the safest days of the year (statistically speaking), since people don't travel as much and stay home because they're scared! I think it's interesting that so many high-rise buildings won't even have a 13th floor (as pictured above)... Anyway, tomorrow's metcon was particularly unlucky for A-trayn several years ago... Ask him about it if you see him tomorrow!

Wolverine Cycle Week 3

Build up to a heavy single in the Squat Snatch. Post load.


21-15-9 reps for time:
...Abmat Sit-Up
...Power Snatch (95/65#)
Post time.


Sigma Strength Protocol: Deadlift
...3x5, build to daily max
...2x5+, 75% of daily max
Post daily max load and reps/load of +sets.


Build up to a heavy single in the Snatch and Clean & Jerk.


21-15-9 reps for time:
...GHD Sit Up
...Snatch (115/75#)
Post time.


5 RFT:
...250m SkiErg
...25' Sled Push (95/65#)
...Rest 90 seconds
Post time.

Wednesday, October 11, 2017

2017-10-12 WOD

Wolverine Cycle Week 3

Wolverine HS Walk Progression:
5 Rounds:
...1 minute of HSW for max distance (5' Increments)
...1 minute rest
Record total distance.


AMRAP in 1 minute:
...Max double unders
AMRAP in 8 minutes:
...10 Pull Ups
...20 Wall balls (20/14#)
AMRAP in 1 minute:
...Max double unders
Post rounds/reps as one score, total double under reps as a separate score.


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) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


Back Squat (Deload)
...5x5 (55% of 1RM)
Post loads.


Wolverine HS Walk Progression:
5 Rounds:
...1 minute of HSW for max distance (5' Increments)
...1 minute rest
Record total distance.


AMRAP in 1 minute:
...Max double unders
AMRAP in 8 minutes:
...10 Chest to Bar
...20 Wall balls (20/14#)
AMRAP in 1 minute:
...Max double unders
Post rounds/reps as one score, total double under reps as a separate score.


3 rounds:
...500-400-300-200-100m row
...Rest 50-40-30-20-10 sec
*Increase pace for the shorter rounds.

Tuesday, October 10, 2017

2017-10-11 WOD

Wolverine Cycle Week 3

4 Rounds:
...7 Right Arm DB Snatch (50/35#)
...7 Right Leg DB Lunges (50/35#)
...7 Left Arm DB Snatch (50/35#)
...7 Left Leg DB Lunges (50/35#)


Core Work [RX]
3 Rounds
...Max Effort Deadlift Hold (225/155#)
...Max Effort D-Ball Hold (100/70#)
...Max Effort L-Sit Hold
*Palms down and no hook grip on the DL. Bear hug the d-ball, no resting on the thighs.


COMPETITORS

Sigma Strength Protocol: Push Press
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max load and reps/load of +sets.


Core Work [Comp]
3 Rounds:
...Max Effort Deadlift Hold (275/185#)
...Max Effort D-Ball Hold (150/100#)
...Max Effort L-Sit Hold
*Palms down and no hook grip on the DL. Bear hug the d-ball, no resting on the thighs.


"Hermes"
5 Rounds:
...100m Sled Drag (80/60#)
*Add 10/5# to the sled every round. Post time.


4 Rounds:
...7 Right Arm DB Snatch (50/35#)
...7 Right Arm DB OHS (50/35#)
...7 Left Arm DB Snatch (50/35#)
...7 Left Arm DB OHS (50/35#)
Post time.

2017-10-10 WOD

S.T.A.R. Labs (Scientific and Technological Advanced Research Labs) is a private research laboratory in the DC Comics universe, where several heroes have received their super powers from through their experiments. We don't think this workout will give you "super powers," but it might give you some CrossFit powers!! Remember CrossFit OPEN WODs 14.5/16.5?

Wolverine Cycle Week 3

2-4 Sets:
...1 Power Clean + 3 Push Jerk (80% of 1RM C&J)
Post load.


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


COMPETITORS

2-4 Sets:
...1 Power Clean + 3 Push Jerk (80% of 1RM C&J)
Post load.


Clean Pull to Hip
...6x4 (90% of 1RM C&J)
Post load.


Beast Work
4 Rounds:
...100' Rope Sled Pull (135/85#)
...Max Unbroken Toes to Bar
...Rest 1 minute
*Sled pull on concrete. Move as fast as possible on the sled and in between movements.


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

Sunday, October 08, 2017

2017-10-09 WOD


Anybody wanna shoot for Rob Forte's time in "Helen" tomorrow?

Wolverine Cycle Week 3

"Helen" [RX]
3 rounds for time of:
...400m Run
...21 Kettlebell Swings (53/35#)
...12 Pull Ups
Post time.

Front Squat
...3x5, build to daily max
...2x5+, 75% of daily max
Post daily max load and reps/load of +sets.


COMPETITORS

Core Work:
...Tabata Hollow Rock
...Tabata Superman Rock
...Tabata Russian Twists (30/20#)


"HELLen" [Comp]
With a 20/14# weighted vest, 3 rounds for time of:
...400m Run
...21 KB Swings (53/35#)
...12 Pull Ups
Post time.


Front Squat
...3x5, build to daily max
...2x5+, 75% of daily max
Post daily max load and reps/load of +sets.

Thursday, October 05, 2017

2017-10-06 WOD


Check out Chris's 500# deadlift for 5 reps from Tuesday!

Wolverine Cycle Week 2

Sigma Strength Protocol: Bench Press
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max load and reps/load of +sets.


CORE WOD
3-5 Rounds:
...15 Russian Twists (per side)
...10 OH Weighted Lunge (per side)
...5 TGU (per side)
Go moderately heavy on everything. Be slow and deliberate, especially on the TGU.


COMPETITORS

Sigma Strength Protocol: Bench Press
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max load and reps/load of +sets.


CORE WORK
3-5 Rounds:
...15 Russian Twists (per side)
...10 OH Weighted Lunge (per side)
...5 TGU (per side)
Go moderately heavy on everything. Be slow and deliberate, especially on the TGU.


Wolverine RMU Progression:
5 Rounds:
...Max effort Ring Muscle Up
...Rest 1 minute
Post total reps. If 25+ add a weight vest next time.


6 RFT of:
...9 Pistols
...7 Box Jumps (30/24")
...5 Kettlebell Snatch (70/53#)*
...3 Bar Muscle Ups
*Switch arms each round. Post time.

Wednesday, October 04, 2017

2017-10-05 WOD

Tomorrow's workout will make you feel like your legs are on FIRE! But just like Wolverine, you gotta keep going and fight through it! If you want some extra spice in your legs, bring a weight vest!


Wolverine Cycle Week 2

Power Snatch + OHS
2-4 Sets:
...1 Power Snatch + 3 OHS (80% of 1RM Snatch)
Post heaviest load.


AMRAP in 9 minutes:
... 1-2-3-4-5- etc. Shuttle Run (2x50')
...10-20-30-40-50- etc. Air Squats
Post rounds/reps.


COMPETITORS

Power Snatch + OHS
2-4 Sets:
...1 Power Snatch + 3 OHS (80% of 1RM Snatch)
Post heaviest load.


Snatch Pull to Hip
...6x4 (90% of 1RM snatch)
Post heaviest load.


Beast Work
...Assault Bike 10-20 Tabata
...Rest 2 Minutes
...Assault Bike 20-10 Tabata
...Rest 4 Minutes
...Sprint Total Calories from first 2 tabatas.
Post calories from the 2 tabatas, and time for the final sprint.


With a 20/14# vest, AMRAP in 9 minutes:
... 1-2-3-4-5- etc. Shuttle Run (2x50')
...10-20-30-40-50- etc. Air Squats
Post rounds/reps.

Tuesday, October 03, 2017

2017-10-04 WOD

Wolverine Cycle Week 2

"Tri to keep going"
For Time:
...400m Run
...1km Bike
...500m Row
Rest 5 minutes then,
4 Rounds:
...54 Double Unders
...18 Wall Balls (20/14#)
...9 Chest to Bar Pull Ups
Time cap of 30 minutes. Post time.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max load and reps/load of +sets.


"Tri to keep going"
For Time:
...400m Run
...1km Bike
...500m Row
Rest 5 minutes then,
4 Rounds:
...54 Double Unders
...18 Wall Balls (20/14#)
...9 Chest to Bar Pull Ups
Time cap of 30 minutes. Post time.


Core work:
Tabata
...Plank
...Side Plank
...Slam Balls
*Perform a complete tabata for each movement. Switch sides on the side plank every round.

Monday, October 02, 2017

2017-10-03 WOD

Wolverine Cycle Week 2

Deadlift
...3x5, build to daily max
...2x5+, 75% of daily max
Score daily max load and reps/load of +sets.


Beast Work:
E2MOM for 5 Rounds
...12 Bar Facing Burpees
...Max Power Cleans (135/95#)
Score total power cleans. If you cannot finish 12 bar-facing burpees faster than 1:30, you should scale the reps down!


COMPETITORS

Deadlift
...3x5, build to daily max
...2x5+, 75% of daily max
Score daily max load and reps/load of +sets.


DB/Accessory:
AMRAP in 6 minutes:
...8 Dumbbell Renegade Rows (50/35#)
...8 DB Front Squats (50/35#)
...8 DB HSPU (50/35#)
One set of DB.


Beast Work:
E2MOM for 5 Rounds
...12 Bar Facing Burpees
...Max Power Cleans (135/95#)
Score total power cleans.


For Time:
...21-15-9 cal Row
...7-5-3 Overhead Squat (155/105#)
...3-2-1 Legless Rope Climb
Post time.

Sunday, October 01, 2017

2017-10-02 WOD

Wolverine Cycle Week 2

Every 3 minutes for 5 rounds:
...12/9 cal Bike
...9 SDHP (95/65#)
Score slowest round.


3-5 Rounds:
...15 Weighted Hip Extensions
...15 Twisting Med-Ball Throws, per side
...15 Weighted Abmat Sit Ups (30/20# with straight legs)
...100m One Arm Heavy Farmer Carry, per side
Go unbroken on each movement.


COMPETITORS

Sigma Strength Protocol: Push Press
...3x10, build to daily max
...2x10+, 75% of daily max
Score is daily max load and reps/load of +sets.


3-5 Rounds:
...15 Weighted Hip Extensions
...15 Twisting Med-Ball Throws, per side
...15 Weighted Abmat Sit Ups (30/20# with straight legs)
...100m One Arm Heavy Farmer Carry, per side
Go unbroken on each movement.


Heavy Single Oly:
...Build up to a heavy single in the Snatch and C&J.
Score heaviest loads for each lift.


Every 3 minutes for 5 rounds:
...12/9 cal SkiErg
...9 SDHP (115/75#)
Score slowest round.

Thursday, September 28, 2017

2017-09-29 WOD

Wolverine Cycle Week 1

DB Work:
...5x5 T&G Dumbbell Snatch, not alternating
...5x10 T&G Alternating Dumbbell Snatch
Start light and work up in weight each set. Record the heaviest weight you can move well.


EMOM for 10 rounds:
...5 C2B Pull Ups
...10 Push Ups
...AMRAP Air Squats
Score lowest round.


COMPETITORS

Front Squat
...3x5, build to daily max
...2x5+, 75% of daily max
Post daily max load and reps/load of +sets.


DB Work:
...5x5 T&G Dumbbell Snatch, not alternating
...5x10 T&G Alternating Dumbbell Snatch
Start light and work up in weight each set. Record the heaviest weight you can move well.


Beast Work
2 Rounds:
...20-10 Tabata Row
...Rest 4 minutes
...Sprint total calories from Tabata
...Rest 4 minutes
Record total calories.


EMOM for 10 Rounds:
...5 C2B Pull Ups
...10 Push Ups
...AMRAP Air Squats
Score lowest round.

2017-09-28 WOD

Wolverine Cycle Week 1

4 rounds for time:
...100m KB Farmer Carry (2x53/35#)
...25' HS Walk
...15 GHD Sit Up
...50' OH Walking Lunge (45/35#)
...100m Backwards Run
*Carry out front, run out back. 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) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

2-4 Sets:
...1 Power Clean + 3 Push Jerk (80% of 1RM C&J)
Post heaviest load.


Clean Pull to Hip
...6x3 (90% of 1RM C&J)
Post heaviest load.


Wolverine HSPU Progression:
5 Rounds:
...1 minute of max HSPU
...1 minute of rest
*Record total reps. If 40+, add a deficit next time.


4 Rounds for time:
...100m KB Farmer Carry (2x70/53#)
...50' HS Walk
...25 GHD Sit Up
...50' OH Walking Lunge (45/35#)
...100m Backwards Run
*Carry out front, run out back. Post time.

Tuesday, September 26, 2017

2017-09-27 WOD

Wolverine Cycle Week 1

"21-15-9 Complex V2" [RX]
...8-6-4 Power Clean (135/95#)
...7-5-3 Front Squat (135/95#)
...6-4-2 Thruster (135/95#)
...8-6-4 Toes to Bar
...7-5-3 Pull Up
...6-4-2 Chest to Bar
Post time.


Beast Work
"Three Strikes" [RX]
...Row for Max Calories
...Rest 2 minutes after each strike
Strike 1: 500m pace drops below 30 sec sprint pace*
Strike 2: 500m pace drops below 30 sec sprint pace +5 sec
Strike 3: 500m pace drops below 30 sec sprint pace +10 sec
*Sprint for 30 seconds, using your best 500m split time to set up where your "strike" paces are.
Post total calories.


COMPETITORS

Bench Press
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max and reps/load of +sets.


Core Work:
3-5 rounds:
...10 Wood Choppers per side
...10 Paloff Press per side
...10 Windshield Wipers


Beast Work
"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.


"21-15-9 Complex V2" [Comp]
...8-6-4 Power Clean (155/105#)
...7-5-3 Front Squat (155/105#)
...6-4-2 Thruster (155/105#)
...8-6-4 Toes to Bar
...7-5-3 Pull Up
...6-4-2 Chest to Bar
Post time.

Monday, September 25, 2017

2017-09-26 WOD

Wolverine Cycle Week 1

2-4 Sets:
...1 Power Snatch + 3 OHS (80% of 1RM Snatch)
Post heaviest load.


4 rounds for heaviest load:
...50m Sled Drag Forward*
...50m Sled Drag Backwards*
...Rest to recovery.
*Add weight each round. Find the heaviest weight you can maintain a running pace.


COMPETITORS

2-4 Sets:
...1 Power Snatch + 3 OHS (80% of 1RM Snatch)
Post heaviest load.


Snatch Pull to Hip
...6x3 (90% of 1RM snatch)
Post heaviest load.


4 rounds for heaviest load:
...50m Sled Drag Forward*
...50m Sled Drag Backwards*
...Rest to recovery.
*Add weight each round. Find the heaviest weight you can maintain a running pace.


4 Rounds:
...5 Right arm KB Snatch (1x70/53#)
...25' Right arm OHWL (1x70/53#)
...5 Left arm KB Snatch (1x70/53#)
...25' Left arm OHWL (1x70/53#)
RX = 1x50/35# DB

Sunday, September 24, 2017

2017-09-25 WOD

Wolverine Cycle Week 1

For time:
...400m Run
...50 Wall ball (20/14#)
...400m Run
...40 Toes to Bar
...400m Run
...30 Ring Dips
Time cap of 12 minutes. Post time.


Sigma Strength Protocol: Back Squat
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max and load/reps of +sets.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max and load/reps of +sets.


Core Work:
...Tabata Russian Twists
...Tabata L-Sit
...Tabata Hip Extension
Sprint every interval, don't game it, and then try to hit that same number every round!


For time
...400m Run
...50 Wall ball (30/20#)
...400m Run
...40 Toes to Bar
...400m Run
...30 Ring Dips (muscle up height)
Time cap of 15 minutes. Post time.


CrossFit Open WOD 13.2
AMRAP in 10 minutes:
...5 Shoulder-to-Overhead (115/75#)
...10 Deadlift (115/75#)
...15 Box Jumps (24/20")
Post rounds/reps.

Thursday, September 21, 2017

2017-09-22 WOD

Here's a panel taken from a Wolverine comic, showing Logan's ability to regenerate his body around his adamantium laced skeleton! That's the goal for tomorrow's workout, to get the work done quickly and be able to recover quickly enough to perform at the same high level in the next round and every round after that!


Wolverine Cycle Test Week

"Regeneration" [RX]
Every 2 Minutes for 5 Rounds:
...10/8 Calorie Row
...10 Wall Balls 20/14#
...30 Double Unders
Score is reps + seconds remaining if you finish the round. For example, finishing in 1:50 would be a score of 60 (50 reps + 10 sec). Post your SLOWEST round.


COMPETITORS

"Regeneration" [Comp]
Every 2 Minutes for 5 Rounds:
...10/8 Calorie Bike
...10 Wall Balls 30/20#
...40 Double Unders
Score is reps + seconds remaining if you finish the round. For example, finishing in 1:50 would be a score of 70 (60 reps + 10 sec). Post your SLOWEST round.