Wednesday, July 26, 2017

2017-07-27 WOD

Hey guys, just a reminder that tomorrow, Sigma CrossFit will be closed due to construction! Construction will be going on Thursday, Friday, and Saturday. Our full programming will still be posted for anybody following us online, but our Class WODs will be adjusted for the park! Have fun and make sure you hydrate before coming to the park for a WOD!

Batman Cycle Week 4


"Field Day"
...Go play a sport of your choice for at least 30 minutes. 
"Regularly learn and play new sports." ~Greg Glassman


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:

Speed Deadlift
...8x3 (60%)
Post load.


Bench Press
...5-5-3-3-1-1-1-1-1
Post loads.


Hollow/Superman/L-Sit:
...Accumulate 1:20 in each.


"Field Day"
...Go play a sport of your choice for at least 30 minutes. 
"Regularly learn and play new sports." ~Greg Glassman

Tuesday, July 25, 2017

2017-07-26 WOD

Batman Cycle Week 4

Pause Front Squat
...3x5x5sec (50%)
Post load.


18-15-12-9 reps for time of:
...Front Squat (145/100#)
...Box jump over (24/20")
Post time.


COMPETITORS

Deadlift
...3x5, build to daily max
...2x5, 90% of daily max
Post load.


Pause Front Squat
...3x5x5sec (50%)
Post load.


For technique:
...5x2 HH Snatch (90-100%)
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest load with GOOD technique.


Sigma Gymnastics Endurance Progression: Pull Up
Every 2 minutes for 5 rounds:
...10 Strict into Kipping Pull Ups
Post total strict reps. If you get 40+ reps, increase ROM or increase weight.


18-15-12-9 reps for time of:
...Front squat (175/125#)
...Box jump over* (24/20")
*Complete jump over the box, no contact with the box allowed. Post time.

Monday, July 24, 2017

2017-07-25 WOD

Talia, daughter of Ra's al Ghul, and mother to Damian Wayne. She is most commonly depicted as a romantic interest for Batman, a villain, or a combination of the two. Her father, the leader of the League of Assassins, considered Batman the man most worthy to marry Talia and become his successor. While Batman is uninterested in the criminal empire, he has often demonstrated romantic feelings for Talia.


Batman Cycle Week 4

"Talia Al Ghul" [RX]
AMRAP in 4 minutes:
...30 Double unders
...10 Push Up
Rest 1 minute, then AMRAP in 4 minutes:
...30 Double unders
...10 Pull Ups
Post total reps.


DB/Accessory
3 rounds NOT for time:
...100m box carry (comp Sigma boxes)
...Max time barbell hold (225/155#)
...4 D-ball over barbell (150/100# over barbell at chest height)
...25m backwards sled drag (105/150#)
...25m sled push (105/150#)


COMPETITORS

Back Squat
...5x2 (90% of 2RM)
Post load.


Snatch balance
...5x3 (70-80% of 1RM snatch)
Post load.


For technique:
...5x2 Pause Jerk (90-100%)
...3x1 Jerk (same weight)
Post heaviest load with GOOD technique.


DB/Accessory
3 rounds NOT for time:
...100m box carry (comp Sigma boxes)
...Max time barbell hold 225/155#
...4 Dball facing over barbell (chest height) 150/100#
...25m backwards sled drag 105/150#
...25m sled push 105/150#"


AMRAP in 4 minutes:
...30 Double unders
...10 Ring push ups
Rest 1 minute, then another AMRAP in 4 minutes:
...30 Double unders
...10 Chest to Bar
Post total reps.

Sunday, July 23, 2017

2017-07-24 WOD

Batman Cycle Week 4

For technique:
...5x2 HH Clean (90-100%)
...3x1 Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest load with GOOD technique.


NATIONAL BATMAN DAY CHIPPER
For Time:
...7 Rope Climbs
...23 Deadlifts (275/185#)
...20 Shoulder to overhead (155/105#)
...1.7 mi Bike
Only one barbell allowed! Time cap of 15 minutes. Post time.


COMPETITORS

Push Press
...3x3, build to daily max
...2x3, 90% of daily max
Post load.


Speed Bench
...6x4 (60%)
Post load.


For technique:
...5x2 HH Clean (90-100%)
...3x1 Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest load with GOOD technique.


Sigma Gymnastics Endurance Progression: HSPU
Every 2 minutes for 5 rounds:
...10 Strict into Kipping HSPU
Post strict reps. If you get 40+ strict reps, increase difficulty next time (increase ROM or add a weight vest)


NATIONAL BATMAN DAY CHIPPER
For Time:
...7 Rope Climbs
...23 Deadlifts (315/205#)
...20 Shoulder to overhead (185/135#)
...1.7 mi Bike
Only one barbell allowed! Time cap of 15 minutes. Post time.

Thursday, July 20, 2017

2017-07-21 WOD

Batman Cycle Week 3

EMOM for 8 minutes:
...5 Toes to bar
...10 Air squats
Then,
AMRAP in 4 Minutes:
...5 Toes to bar
...10 Air squats
Post rounds/reps.


Barbell Row
...3x8, build to daily max
...2x8, 90% of daily max.
Post heaviest load.


COMPETITORS

Barbell Row
...3x8, build to daily max
...2x8, 90% of daily max.
Post heaviest load.


Bench Press
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


For technique:
...3x1 Snatch (85% of 1RM)
...3x1 C&J (85% of 1RM)
Post heaviest loads with GOOD technique.


Speed Squat
...7x4 (60%)
Post load.


EMOM for 8 minutes:
...5 Toes to bar
...10 Air squats (60/40# sandbag)
Then,
AMRAP in 4 Minutes:
...5 Toes to bar
...10 Air squats (60/40# sandbag)
Post rounds/reps.

Wednesday, July 19, 2017

2017-07-20 WOD

Batman Cycle Week 3

Every 90 Seconds for 10 rounds:
1 Rep of the Complex:
...Hang Power Clean + Push Jerk + Hang Squat Clean + Split Jerk
Post heaviest load.


DB/Accessory
2 Rounds NOT for time:
...100' Rope Sled Pull (135/95#)
...Incline Push Ups (hands on bench) to failure
...15 SDHP (95/65#)
...Decline Push Ups (feet on bench) to failure
Rope sled pull is done out back on the concrete. Maintain perfect form on this and the SDHP (or reduce the weight).


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:

Front Squat
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


Speed Squat
...7x4 (60%)
Post load.


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


DB/Accessory
2 Rounds NOT for time:
...100' Rope Sled Pull (135/95#)
...Incline Push Ups (hands on bench) to failure
...15 SDHP (95/65#)
...Decline Push Ups (feet on bench) to failure
Rope sled pull is done out back on the concrete. Maintain perfect form on this and the SDHP (or reduce the weight).


Every 90 Seconds for 10 rounds:
1 Rep of the Complex:
...Hang Power Clean + Push Jerk + Hang Squat Clean + Split Jerk
Post heaviest load.

Tuesday, July 18, 2017

2017-07-19 WOD

Darkseid is the dictator of the planet Apokolips, whose ultimate goal is to conquer the universe and eliminate all free will. He is a regular villain of the Justice League. Try not to surrender to our "Darkseid" WOD tomorrow!


Batman Cycle Week 3

"Darkseid" [RX]
For time:
...400m Run
Then, 4 rounds of:
...1 Deadlift (275/185#)*
...2 Rope climb
...3 HSPU*
...4 D-ball clean (100/70#)
Then,
...400m Run
*RX+1= 315/205# deadlift, Strict HSPU
Post time.


COMPETITORS

Back Squat
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


GHD Work:
5x15, NOT for time:
...Hip Extension
...GHD Sit-Up
...Back Extension


For technique:
...5x2 HH Snatch (80-90%)
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest load with GOOD technique.


Sigma Gymnastics Endurance Progression: Ring Muscle Up
Every 2 minutes for 5 rounds:
...5 Strict into Kipping Ring Muscle Ups
Post total strict reps. If you get more than 20+ strict reps, add a weight vest next time!


"Darkseid" [Comp]
For time:
...400m Run
Then, 4 rounds of:
...1 Deadlift (365/225#)
...2 Rope legless climb
...3 Deficit HSPU (-7/-5")
...4 D-ball clean (150/100#)
Then,
...400m Run
Post time.

Monday, July 17, 2017

2017-07-18 WOD

Batman Cycle Week 3

For technique:
...5x2 Pause Jerk (80-90% of 1RM pause jerk or 70-80% of 1RM jerk)
...3x1 Jerk (same weight)
Post heaviest load with GOOD technique.


21-15-9 reps for time of:
...Calorie Row
...S2OH (135/95#)
Post time.


COMPETITORS

Overhead Squat
...3x3, build to daily max
...2x3, 90% of daily max.
Post heaviest load.


Pause Front Squat
...3x5x5sec (45%)
Post load.


For technique:
...5x2 Pause Jerk (80-90% of 1RM pause jerk or 70-80% of 1RM jerk)
...3x1 Jerk (same weight)
Post heaviest load with GOOD technique.


Hollow/Superman/L-Sit:
...Accumulate 1:10 in each.


21-15-9 reps for time of:
...Calorie Bike
...Push jerk (155/105#)
Post time.

Sunday, July 16, 2017

2017-07-17 WOD

The Riddler, another iconic Batman villain, made his first appearance in 1948, 9 years after the Batman's debut. Whereas he was once portrayed as a playful but sane criminal trickster, he is now the victim of an intense obsessive compulsion and often tries not leave any clues or riddles after a crime, but is unable to resist his obsession.


Batman Cycle Week 3

HS Walk:
...4 Attempts for Max Distance
...4 Attempts for Max Static Hold
*Rest 30 seconds between attempts.


"The Riddler" [Rx]
6-9-12-15 reps for time of:
...Knees to Elbow
...Snatch (95/65#)
...200m Run
Post time.


COMPETITORS

Deadlift
...3x3, build to daily max
...2x3, 90% of daily max
Post heaviest load.


Speed Bench
...5x4 (60%)
Post load.


For technique:
...5x2 HH Clean (80-90%)
...3x1 Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest load with GOOD technique.


HS Walk:
...4 Attempts for Max Distance
...4 Attempts for Max Static Hold
*Rest 30 seconds between attempts.


"The Riddler" [Comp]
6-9-12-15 reps for time of:
...Knees to Elbow
...DB Power Snatch (70/50#)
...200m Run
Post time.

Thursday, July 13, 2017

2017-07-14 WOD

Batman Cycle Week 2

Build to a heavy single Squat Snatch.
*Suggested loading 40, 60, 70, 80, 90, 95, 100% (of GOAL weight). Post heaviest load.


Sigma Gymnastics Endurance Progression: Pull Up
Every 2 minutes for 5 rounds:
...10 Strict into Kipping Pull Ups
Post total strict reps. If you get 40+ strict reps, make it more difficult next time (strict chest-to-bar, or add a weight vest, or a heavier vest).


COMPETITORS

Front Squat
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


Speed Squat
...6x4 (60%)
Post load.


Build to a heavy single Squat Snatch.
*Suggested loading 40, 60, 70, 80, 90, 95, 100% (of GOAL weight). Post heaviest load.


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


Sigma Gymnastics Endurance Progression: Pull Up
Every 2 minutes for 5 rounds:
...10 Strict into Kipping Pull Ups
Post total strict reps. If you get 40+ strict reps, make it more difficult next time (strict chest-to-bar, or add a weight vest, or a heavier vest).


3 rounds, each for time:
...10 Burpees
...15 Ring dips
...20 Cal bike
...Rest 2 minutes
Post slowest round.

Wednesday, July 12, 2017

2017-07-13 WOD

Carmine Falcone (modeled after The Godfather) was created in Frank Miller's Batman: Year One in 1987, and was the head of the mafia that controlled Gotham City and corrupted the law enforcement and judicial systems until Batman arrived, and with Detective Gordon and a sane Harvey Dent, they managed to restore law and order to Gotham. Tomorrow's WOD is for Falcone!


Batman Cycle Week 2

Athlete's Choice:
...Back Squat 5x3 (90% of 3RM or 85% of 1RM)
...Speed Deadlift 5x4 (60%)


"Falcone" [RX]
For reps:
...Min 1: AMRAP pull ups
...Min 2: Rest
...Min 3: AMRAP sandbag burpee cleans (50/30#)
...Min 4: Rest
...Min 5: AMRAP double unders
...Min 6: Rest
...Min 7: Max time deadlift hold (225/155#)
...Min 8: Rest
...Min 9: AMRAP calorie C2 row
...Min 10: Rest
...Min 11: AMRAP Push ups
Score = total reps + deadlift hold 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:


Speed Deadlift
...5x4 (60%)
Post load.


Back Squat
...5x3 (90% of 3RM)
Post load.


3 Rounds:
...50 Flutter Kicks
...20 V-Up
...45-second Plank Hold (35/25# plate)
Post time.


"Falcone" [Comp]
For total reps:
...Min 1: AMRAP unbroken pull ups
...Min 2: Rest
...Min 3: AMRAP sandbag burpee cleans (60/40#)
...Min 4: Rest
...Min 5: AMRAP unbroken double unders
...Min 6: Rest
...Min 7: Max time Deadlift hold (315/205#)
...Min 8: Rest
...Min 9: AMRAP calorie C2 row
...Min 10: Rest
...Min 11: AMRAP Push ups
Score = total reps + deadlift hold time.

Tuesday, July 11, 2017

2017-07-12 WOD

Commissioner James Gordon is Batman's longest-running ally, having appeared in the very first issue that Batman debuted back in 1939. Tomorrow's WOD is for Gordon!


Batman Cycle Week 2

For technique:
...5x2 High Hang Clean (70-80%)
...3x1 Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest clean with GOOD technique.


"Gordon" [RX]
For time:
...15 HSPU
...20 Overhead Squat (115/75#)
...15 HSPU
...20 Front Squat (115/75#)
...15 HSPU
...20 Back Squat (115/75#)
Post time.


COMPETITORS

Push Press
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


Bench Press
...3x3, build to daily max
...2x3, 90% of daily max
Post heaviest load.


For technique:
...5x2 High Hang Clean (70-80%)
...3x1 Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest clean with GOOD technique.


"Gordon" [Comp]
For time:
...10 Deficit HSPU (7/5" deficit)
...20 Overhead Squat (135/95#)
...10 Deficit HSPU (7/5" deficit)
...20 Front Squat (135/95#)
...10 Deficit HSPU (7/5" deficit)
...20 Back Squat (135/95#)
Post time.

Monday, July 10, 2017

2017-07-11 WOD

Harvey Dent, also known as Two-Face, is another long-time archnemesis of the Batman, having first appeared in 1942! This is a short workout, a sprint! Every round gets easier (by the movement) AND harder (more reps) at the same time! A workout that only someone like Two-Face would love... Good luck!


Batman Cycle Week 2

ATHLETES CHOICE:
...Back Squat 3rm
...Deadlift 2RM
...Pause Jerk


"Harvey Dent" [RX]
For time:
...9 Wall ball (20/14#)
...9 Bar muscle up
...15 Wall ball (20/14#)
...15 Chest to bar pull up
...21 Wall ball (20/14#)
...21 Pull up
Post time.


COMPETITORS

Back Squat
...3x3, build to daily max
...2x3, 90% of daily max
Post load.


Deadlift
...3x2, build to daily max
...2x2, 90% of daily max
Post load.


For technique:
...5x2 Pause Jerk (70-80%)
...3x1 Jerk (same weight)
Post heaviest load with GOOD technique.


Sigma Gymnastics Endurance Progression: HSPU
Every 2 minutes for 5 rounds:
...10 Strict into Kipping HSPU
Post total strict reps. If you get 40+ strict reps, make it more difficult (add a deficit or a weight vest) next time around!


"Harvey Dent" [Comp]
For time:
...9 Wall ball (50/30#)
...9 Bar muscle up
...15 Wall ball (30/20#)
...15 Chest to bar pull up
...21 Wall ball (20/14#)
...21 Pull up
Post time.

Last chance to buy our 2017 Heroes Shirt!

Hey everyone! This is your LAST CHANCE to get yourself our bad ass Heroes Shirt with all of the Hero WODs from CrossFit.com on the back in the shape of a war-torn American flag. We are only printing as many as we need to fill our pre-orders, then we will discontinue printing on this specific design! Remember, there is also a new military green color option for the T-shirts that are not shown in this picture, but it's just like the tank tops.

***Please submit your order by 3pm, Tuesday, July 11th!***

Every shirt sold will also give a donation to the Combat Wounded Coalition to help those who have been casualties of war and their families. You can also give a straight donation to the CWC from our online store. Just visit SigmaCrossFit.com/p/store.html #CrossFit #sigmacrossfit #STG #HeroWOD #herowodchallenge #combatwoundedcoalition #charity

A post shared by Ted Lavarias (@sigmacrossfit) on

Sunday, July 09, 2017

2017-07-10 WOD

We have a workout named after one of Batman's oldest foes, the Scarecrow, who was portrayed by Cillian Murphy so well in Batman Begins! If you've never feared the sleds before, you will in this workout...


Batman Cycle Week 2

Pause Front Squat
...3x5x5sec (40%)
Post load.


"Scarecrow" [RX]
4 rounds, each round for time:
...100' Bear Crawl
...50m Sled drag forwards (100/65#)
...50m Sled drag backwards (100/65#)
...20 Toes to Bar
...Rest as needed
Post slowest round. Time cap of 19 minutes.


COMPETITORS

Snatch Balance
...5x3 (70-80% of 1RM Snatch)


Pause Front Squat
...3x5x5sec (40%)
Post load.


For technique:
...5x2 HH Snatch (70-80%)
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest load with good technique.


Sigma Gymnastics Endurance Progression: Ring Muscle Up
Every 2 minutes for 5 rounds:
...5 Strict into Kipping Ring Muscle Ups
Post total strict reps.


"Scarecrow" [Comp]
4 rounds, each round for time:
...50' HS Walk
...50m Sled drag forwards (100/65#)
...50m Sled drag backwards (100/65#)
...20 Toes to Bar
Post slowest round. Time cap of 19 minutes.

Thursday, July 06, 2017

2017-07-07 WOD

Jitender was the only one brave enough to take on the WOD today at the 5:30pm class! Hopefully, tomorrow's WOD won't scare everyone away again (although with heavy thrusters, there's a good chance). Check it out below!


Batman Cycle Week 1

For time
...800m Run
Then 4 rounds of:
...5 Ring Muscle Up
...10 Thruster (115/75#)
Post time.


DB/Accessory
4 rounds for FUN!
...20 Single-arm KB Turkish Sit Up
...10 Dumbbell lateral step down
...20 Kettlebell Russian twist
...10 Dumbbell single leg RDL


COMPETITORS

DB/Accessory
4 rounds for FUN!
...20 Single arm KB Turkish sit-up
...10 Dumbbell lateral step down
...20 Kettlebell Russian twist
...10 Dumbbell single leg RDL


Sumo Deadlift
...3x2, build to daily max
...2x2, 90% of daily max
Post load.


For technique:
...3x1 Snatch (85% of 1RM)
...3x1 C&J (85% of 1RM)
Post loads.


For time:
...800m Run
Then 4 rounds of:
...5 Ring Muscle Up
...10 Dumbell Thruster (50/35#)
Post time.


EMOM for 12 minutes:
...Odd: 20 Calorie Row/Bike
...Even: 4 Hang Squat Snatch (185/125#)

Wednesday, July 05, 2017

2017-07-06 WOD




Batman Cycle Week 1

ATHLETES CHOICE:
...Back Squat 5x5 (90% of 5RM)
...Front Squat, 3RM
...Barbell Row, 10RM


For time:
...30 Dumbbell snatch (50/35#)
...100 Double Under
...30 Dumbbell snatch (50/35#)
...75 Double Under
...30 Dumbbell snatch (50/35#)
...50 Double Under
Post time.


COMPETITORS

Back Squat
...5x5 (90% of 5RM)
Post load.


Front Squat
...3x3, build to daily max
...2x3, 90% of daily max
Post load.


Barbell Row
...3x10, build to daily max
...2x10, 90% of daily max
Post load.


Hollow/Superman/L-Sit:
...Accumulate 1:00 in each.


For time:
...30 Dumbbell snatch (50/35#)
...100 Double Under
...30 Dumbbell snatch (50/35#)
...75 Double Under
...30 Dumbbell snatch (50/35#)
...50 Double Under
Post time.

Tuesday, July 04, 2017

2017-07-05 WOD

Here are a few pictures from our July 4th Holiday WOD, in honor of "Bell"! And here are the WODs for tomorrow! Don't forget whatever you use to protect your shins during rope climbs!


Batman Cycle Week 1

Athlete's Choice:
...Rope Climb Practice (DOUBLE COACH DAY)
...Speed Squats



In 11 minutes:
2 Rounds
...21 Cal Bike
...15 Lateral Burpees Over Bar
...9 Push Jerk (155/105#)

Then in remaining time:
...AMRAP of Rope Climbs
Post total reps (finishing the 2 rounds is 90 reps, then add your rope climbs).


COMPETITORS

Bench Press
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


Speed Squat
...5x4 (60%)
Post load.


For skill:
...1RM HH Clean
...3x1 Full Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest clean weight with GOOD technique (ugly reps don't count).


Core Accessory work
3 rounds NOT for time:
...10 Back extension
...10 Weighted GHDSU (30/20#)
...10 Strict Toes to Bar
...10 Snatch grip deadlift (pause 3 sec at knee) 40% or less of 1RM snatch



In 11 minutes:
2 Rounds
...21 Cal Ski
...15 Lateral Burpees Over Bar
...9 Push Jerk (155/105#)

Then in remaining time:
...AMRAP of Rope Climbs
Post total reps (finishing the 2 rounds is 90 reps, then add your rope climbs).

Monday, July 03, 2017

2017-07-04 Holiday WOD tomorrow!

Hey guys, tomorrow we will be hosting another Holiday WOD! There will only be ONE big class at 8:30am for the whole day, all other classes will be canceled. There will also be no Open Gym time during the Holiday WOD, however, there may be a few coaches sticking around after the Holiday WOD if you wanted to work on the extra accessory work then.

No prior experience is necessary and our Holiday WODs are always open to the general public! So feel free to bring your family/friends, or anybody you think might want to burn a few calories before heading to that 4th of July barbecue everyone has with their families! Remember, the workouts are ALWAYS scalable, so if you can't lift the prescribed weight or do pull ups, we can definitely find you a weight and a substitution that you can do (but will still be challenging), so everyone can get a good workout tomorrow! We will be running the workout in multiple heats, so if you've got a Kids Club reservation for tomorrow, make sure you're set up to go in the first heat!

Also, our Heroes shirt sale will be coming to a close in ONE WEEK! We will not be offering this design anymore after that. So if you wanted to get a cool Heroes shirt, with all the Hero WODs on it, please order one from our online store (http://www.sigmacrossfit.com/p/store.html) now! We also added a new color for the T-shirts! Military green is now available for both the men's and women's T-shirts, in addition to the black and desert tan that we currently have. This will be the last run of printing and we will NOT be printing extra shirts. So if you were thinking about getting one, please place your order soon!


Batman Cycle Week 1

In Honor of "Bell"
3 RFT of
...21 Deadlifts (185/125#)
...15 Pull Ups
...9 Front Squats (185/125#)
Post time.


COMPETITORS

In Honor of "Bell"
3 RFT of
...21 Deadlifts (185/125#)
...15 Pull Ups
...9 Front Squats (185/125#)
Post time.


For load:
...1RM Pause Jerk
...3x1 Jerk (same weight)
Post heaviest load.


HS Walk:
...4 Attempts for Max Distance
...4 Attempts for Max Static Hold
Rest 30 seconds between attempts. Post max distance and max time.

Sunday, July 02, 2017

2017-07-03 WOD

Batman Cycle Week 1

For load:
...1RM High Hang Snatch
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest HHS load.


Sigma Gymnastics Strength Progression: HSPU
5 Rounds, every 2 minutes:
...10 Strict into Kipping HSPU
Post total strict reps.


COMPETITORS

Back Squat
...3x5, build to daily max
...2x5, 90% of daily max
Post daily max and load/reps of +sets.


Push Press
...3x2, build to daily max
...2x2, 90% of daily max
Post daily max and load/reps of +sets.


For load:
...1RM HH Snatch
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest HHS load.


Sigma Gymnastics Strength Progression: HSPU
5 Rounds, every 2 minutes:
...10 Strict into Kipping HSPU
Post total strict reps.


"Mr. Freeze"
For time:
...10 C&J (135/85#)
...8 C&J (165/105#)
...6 C&J (185/125#)
...4 C&J (205/135#)
...2 C&J (225/145#)
Post time.

Thursday, June 29, 2017

2017-06-30 WOD

The Joker, as he first appeared in Batman #1 back in April 1940! He is the first, and therefore, longest running archenemy of the Batman. And who, just like Batman, has no superpowers but is still ranked as one of the greatest villains of all time! Remember, this WOD doesn't sound so bad on paper, but that's the joke of it...


Batman Cycle Test Week

Find 1RM C&J (Squat Clean & Split Jerk)


"The Joker"
21-15-9 reps for time of:
...Toes To Bar
...Bar Facing Burpees
...Push Jerk (135/95#)
Time cap of 13 minutes.


COMPETITORS

Find 1RM C&J (Squat Clean & Split Jerk)


"The Joker"
21-15-9 reps for time of:
...Toes To Bar
...Bar Facing Burpees
...Push Jerk (135/95#)
Time cap of 13 minutes.

Wednesday, June 28, 2017

2017-06-29 WOD

Here's an old strength test which was actually tested during the 2013 CrossFit Regionals (although we won't be following the full competition standards and starting weights of Regionals). And then a metcon named for Batman's long-time frienemy, The Catwoman! Who's your favorite Catwoman actress?


Batman Cycle Test Week

Find 3RM Overhead Squat from the ground. Post load.


"Catwoman" [RX]
3 rounds for time:
...40 Double Unders
...30 Sit Ups
...20 Thrusters (45/35#)
Then,
...400m Sprint
Time cap of 13 minutes. Post time.


COMPETITORS

Find 3RM Overhead Squat from the Ground
"Catwoman" [Comp]
3 rounds for time:
...50 Double Unders
...40 GHDSU
...30 Thrusters (45/35#)
Then,
...400m Sprint
Time cap of 13 minutes. Post time.

Tuesday, June 27, 2017

2017-06-28 WOD

Tomorrow's workout is named after one of Batman's nicknames and is also the GREATEST Batman movie of all time! Christopher Nolan's The Dark Knight!


Batman Cycle Test Week

"The Dark Knight"
AMRAP in 8 Minutes:
...12/10 Air Assault Bike Calories
...6 Box Jump (30/24")
...2 Rope Climbs
Post rounds/reps.


3 rounds for max reps:
...1 Minute KB Lunge (53/35#)
...1 Minute Pistols
...1 Minute Row (for calories)
*Rest 30 seconds between movements AND rounds. Post total reps.


COMPETITORS

"The Dark Knight"
AMRAP in 8 Minutes:
...12/10 Air Assault Bike Calories
...6 Box Jump (30/24")
...2 Rope Climbs
Post rounds/reps.


3 rounds for max reps:
...1 Minute KB Lunge (70/53#)
...1 Minute Weighted Pistol (50/30#)
...1 Minute Row (for calories)
*Rest 30 seconds between movements AND rounds. Post total reps.

Monday, June 26, 2017

2017-06-27 WOD

Batman Cycle Test Week

"Elemental" [RX]
For time:
21-15-9 reps of:
...Wall Ball (20/14#)
...Abmat Sit Up
Rest 1 Minute
5 Rounds:
...7 Push Press (95/65#)
...7 Pull Up
Rest 1 Minute
6 minutes to Establish a 1RM of the Complex:
...Hang Power Clean + Push Jerk + Hang Squat Clean + Split Jerk
Post time to complete the first two parts, then your heaviest load for the complex.


COMPETITORS

3 RFT of:
...50' Sandbag Burpee Broad Jump (50/30#)
...10 Dumbbell Squat Snatch (50/35#)
Post time.


"Elemental" [Comp]
21-15-9 reps of:
...Wall Ball (30/20#)
...GHD Sit Up
Rest 1 Minute
5 rounds of:
...7 Push Press (115/75#)
...7 Chest to Bar Pull Up
Rest 1 Minute
6 minutes to Establish a 1RM of the Complex:
...Hang Power Clean + Push Jerk + Hang Squat Clean + Split Jerk
Post time to complete the first two parts, then your heaviest load for the complex.

Sunday, June 25, 2017

2017-06-26 WOD

Here it is guys! Test Week for our Skill Cycle, named after the superhero known for being the most skillful (since he doesn't have much in terms of super human strength or speed), and that is BATMAN! We're starting off with a barbell SQUAT snatch, which is the most technical movement with a barbell! After that, the first metcon of our test week is BATARANG, which some of you may remember from last year! Good luck!


Batman Cycle Test Week

Find 1RM Squat Snatch
*Open standard (continous movement in the squat; Power Snatch + OHS is a no rep!)


"Batarang" [RX]
...400m Run
...100' Bear Crawl
...20 Power Clean (135/95#)
...15 Ring Dips
...20 Power Clean (135/95#)
...100' Bear Crawl
...400m Run
Time cap Of 15 minutes. Post time.


COMPETITORS

Find 1RM Squat Snatch


"Batarang" [Comp]
...400m Run
...50' HS Walk
...20 D-Ball Over Shoulder (100/70#)
...15 Bar Muscle Ups
...20 D-Ball Over Shoulder (100/70#)
...50' HS Walk
...400m Run
Time cap Of 15 minutes. Post time.

Thursday, June 22, 2017

2017-06-23 WOD

Jordan's PR face from Monday's Sigma Total! Epic!


Hulk Cycle Retest Week

400m Run for time.


"Purple Pants"
...50 Back Squats (95/65#)
...30 Front Squats (95/65#)
...20 Overhead Squats (95/65#)
E2MOM 5 Power Snatch (95/65#). No belts allowed! Post time.


COMPETITORS

400m Run for time.


"Purple Pants"
...50 Back Squats (115/75#)
...30 Front Squats (115/75#)
...20 Overhead Squats (115/75#)
E2MOM 5 Power Snatch (115/75#). No belts allowed! Post time.

Wednesday, June 21, 2017

2017-06-22 WOD

At the time of the TV series, Arnold Schwarzenegger was rejected because he was too short, and Richard Kiel was super tall (7' 1.5"), but not muscular enough. So it was only Lou Ferrigno who was tall enough and muscular enough to portray the Hulk without any help from computer graphics back then!


Hulk Cycle Retest Week

"Lou" [RX]
21-15-9 reps for time of:
...50' Bear Crawl
...Chest To Bar Pull Ups
...50' Bear Crawl
...Wall Balls (20/14#)
Time cap of 15 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:


"Lou" [Comp]
21-15-9 reps for time of:
...25' Handstand Walk
...Chest To Bar Pull Ups
...25' Handstand Walk
...Wall Balls (30/20#)
Time cap of 15 minutes. Post time.


EMOM until Failure:
...100m Sled Drag*
*Add 10/5# every round.

Rest exactly 5 minutes, then:
...Max effort deadlift hold (315/225#)**
**Must be a palms down grip. No leaning back to rest on the thighs!

Rest exactly 5 minutes, then:
...Max distance D-Ball Carry (150/100#)***
***Must be held in a bear hug.

Tuesday, June 20, 2017

2017-06-21 WOD

This shirt still makes me laugh and is exactly how I feel by the end of every CrossFit OPEN! This WOD is for you, Dave!


Hulk Cycle Retest Week

Find a 1RM Back Squat.


"DCIAP"
AMRAP in 8 Minutes:
...50' Dumbbell Lunge (50/35#)
...10 Thrusters (50/35#)
Post rounds/reps.


COMPETITORS

Find a 1RM Back Squat.


For Time:
...1 Mile Run
Post time.


"DCIAP"
AMRAP in 8 Minutes:
...50' Dumbbell Lunge
...10 Thrusters (50/35#)
Post rounds/reps.

Monday, June 19, 2017

2017-06-20 WOD

They even had weighted pull ups in the 2011 CrossFit Games! Here's an old picture of Dan Bailey from that year to inspire you to pull more weight tomorrow!


Hulk Cycle Retest Week

Find your 3RM Strict Pull Up
(Max Weight or Smallest Band)


"Superhero"
4 RFT of:
...400m Run
...10 Clean And Jerk (135/95#)
...5 Bar Muscle ups
Post time.


COMPETITORS

Find your 3RM Strict Pull Up
(Max Weight or Smallest Band)


"Superhero"
4 RFT of:
...400m Run
...10 Clean And Jerk (155/105#)
...5 Ring Muscle Ups
Post time.

Sunday, June 18, 2017

2017-06-19 WOD

This is Retest Week for the Hulk Cycle! What kind of Hulk are you after all the strength/hypertrophy work? The Hulk from the TV show was obviously limited to the size of Lou Ferrigno, but the CGI Hulks in the movies have varied significantly in size!

Make sure you look up your old scores from Test Week (week of 2017-04-03), so you know what to shoot for! Remember, if you're not sure how to strategize your lifts, feel free to ask a coach for help! But my motto is always go for the win, not for the tie! Even if it's a 1# increase, do that instead of lifting the same exact weight that you did during Test Week, then you can still go for another PR after that!


Hulk Cycle Retest Week

"Sigma Total"
Find a 1RM of each:
...Front Squat
...Push Press
...Sumo Deadlift
Post 1RM of each and total.


COMPETITORS

Find a 1RM of each:
...Front Squat
...Push Press
...Sumo Deadlift
Post 1RM of each and total.


5 rounds for time:
...500m Row
...15 Bench Press (135/95#)
Post time.

Thursday, June 15, 2017

2017-06-16 WOD


Here's Mat Fraser (current Fittest Man on Earth) finishing up his last round in Regionals Event #1, taking first place on this event!


Hulk Cycle Week 10

2017 Regional WOD #1 [RX version]
1200m Run
Then, 12 rounds of:
...4 HSPU
...8 C2B Pull Ups
...12 Air Squats
Time cap of 25 minutes. Post time.


COMPETITORS

Back Squat (Deload)
...5x3 (65%)
Post load.


Barbell Row (Deload)
...5x3 (65%)
Post load.


Clean EMOM (Deload)
...5x1 at 75%
...3x3 clean pull 85%
Post load.


2017 Regional WOD #1
1200m Run
Then, 12 rounds of:
...4 Strict HSPU
...8 C2B Pull Ups
...12 Air Squats
Wear a 20/14# weight vest. Time cap of 25 minutes. Post time.

Wednesday, June 14, 2017

2017-06-15 WOD

Stan Lee originally wanted the Hulk to be grey, but because of ink problems back in that era, they had to go with a green Hulk. As printing matured, they eventually brought back the idea of the Grey Hulk and gave him the alias Joe Fixit, which existed as a separate identity that Bruce Banner could also change into. Since the Grey Hulk maintains some level of intelligence, he's typically portrayed as not being as strong as the Green Hulk (or "Savage Hulk") who can easily lose control and increase his strength with more rage.


Hulk Cycle Week 10

Jerk EMOM (Deload)
...2x1 at 75%
...3x1 at 80%
Post heaviest load.


"Mr. Fixit"
21-15-9 reps for time of:
...GHDSU
...OHS (95/65#)
...Wall Walk (7-5-3 reps)
Time cap of 15 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:


Strict Press (Deload)
...5x3 (65%)
Post load.


Speed Deadlift (E2MOM) (Deload)
...6x3 (45%)
Move the bar explosively. Post load.


Jerk EMOM (Deload)
...2x1 at 75%
...3x1 at 80%
Post heaviest load.


"Mr. Fixit"
21-15-9 reps for time of:
...GHDSU
...OHS (135/95#)
...HS Walk* (meters)
HSW must be done in increments of 1 full stall mat (6'). Time cap of 15 minutes. Post time.

Tuesday, June 13, 2017

2017-06-14 WOD

Ironically, Hulk's strength was directly proportionate to how angry he got! However, the point of our "Anger Management" WOD is to pick your weaknesses and work on them so that hopefully they won't make you angry anymore...


Hulk Cycle Week 10

"Anger Management"
EMOM for 20 Minutes:
...Odd: Weakness #1
...Even: Weakness #2
Pick two weaknesses and work on them! You choose the movements.


Pause Front Squat (Deload)
...3 sets x 3 reps x 5 seconds (40%)
Post load.


COMPETITORS

Push Press (Deload)
...5x3 (65%)
Post load.


Pause Front Squat (Deload)
...3 sets x 3 reps x 5 seconds (40%)
Post load.


"Anger Management"
EMOM for 20 Minutes:
...Odd: Weakness #1
...Even: Weakness #2
Pick two weaknesses and work on them! You choose the movements.


Sigma Gymnastics Strength Progression: HSPU
Every 3 Minutes for 5 Rounds:
...10 Strict HSPU
If you hit 40 reps or more, add a 1" deficit. Post total reps.


For time:
...3000m Row
...2000m Ski
...1.0 mi Bike
Post time.

Monday, June 12, 2017

2017-06-13 WOD

Hulk Cycle Week 10

Every 3 minutes for 3 rounds of:
...15/12 calorie Row
...12 Lateral Over Bar Burpees
...9 Unbroken Clean and Jerks (115/75#)
Post slowest round or lowest reps if clean and jerks aren't unbroken. Use running up clock.


Deadlift (Deload)
...5x3 (65%)
Post load.


COMPETITORS

Deadlift (Deload)
...5x3 (65%)
Post load.


Speed Bench (E2MOM) (Deload)
...6x3 (50%)
Move the bar explosively. Post load.


Every 3 minutes for 3 rounds of:
...18/15 Assault Bike Calories
...14 Lateral Over Bar Burpees
...10 Unbroken Clean and Jerks (135/95#)
Post slowest round or lowest reps if clean and jerks aren't unbroken. Use running up clock.


4 rounds of:
...20 Single Arm Alternatng DB Press (20 total)
...10 Bicep Curls/side
...10 DB Row
...10 Bulgarian Split Squats/side


Aerobic Capacity
...VO2, Lactate, or Strength Endurance WOD.

Sunday, June 11, 2017

2017-06-12 WOD


Here's my favorite pull up video of all time from Chris Spealler and Matt Chan! We've got strict pull ups in the workout tomorrow, and even though the majority of their video is about kipping pull ups, it STARTS with strict pull ups, because that's a good way to build your pull up strength AND sets up the foundation for kipping in a good position! If you do your STRICT pull ups with an unorganized spine and an unstable shoulder, there's a good chance that's how you're going to do you KIPPING pull ups too, which will lead to more injury in the future. Get it right strict and then it will be easier to get it right while kipping too!


Hulk Cycle Week 10

Snatch EMOM (Deload)
...5x1 at 75%
...1x3 snatch pull 85%
...2x3 snatch pull 90%
Post heaviest load.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted). Post total reps.


COMPETITORS

Overhead Squat (Deload)
...5x3 (65%)
Post load.


Speed Squat (E2MOM) (Deload)
...5x4 (50%)
Post load.


Snatch EMOM (Deload)
...5x1 at 75%
...1x3 snatch pull 85%
...2x3 snatch pull 90%
Post heaviest load.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted). Post total reps.


AMRAP in 10 minutes of:
...10 Deficit HSPU (-7/-5")
...50' OH Walking Lunge (95/65#)
Post rounds/reps.

Thursday, June 08, 2017

2017-06-09 WOD

Here's Paul in the 08:30 class showing us a pretty good snatch from last Monday's WOD!


Hulk Cycle Week 9


Find a 1RM Power Clean and Jerk


5 rounds for time of:
...15 second L-Sit
...12 Calorie Bike
...9 Back Squats From the Ground (135/95#)
...Rest 1 minute
Post time.


COMPETITORS

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


Speed Deadlift (E2MOM)
...6x3 (60% + light band)
Move the bar explosively. Post load.


5 rounds for time of:
...15 second L-Sit
...12 Calorie Bike
...9 Back Squats From the Ground (135/95#)
...Rest 1 minute
Post time.


Find a 1RM Power Clean and Jerk


Hollow/Superman Progression:
...Accumulate 2:00 in a hollow hold and a superman hold.
Post longest single hold for each.

Wednesday, June 07, 2017

2017-06-08 WOD

Hulk Cycle Week 9


5 rounds for time:
...12 Thrusters (95/65#)
...12 Bar Facing Burpees
...Rest 1 minute between rounds. Sprint!
Post time.


3 rounds:
...Max Wall Sit Hold with 53/35# held at chest
...Rest exactly 1 minute between attempts
Post total time.
*Hands must be hold the handle of the KB and the ball of the KB must be touching the sternum!"


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
...3x4 (build to a daily max)
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


3 rounds:
...Max Wall Sit Hold with 53/35# held at chest
...Rest exactly 1 minute between attempts
Post total time.
*Hands must be hold the handle of the KB and the ball of the KB must be touching the sternum!"


Sigma Gymnastics Strength Progression: HSPU
Every 3 Minutes for 5 Rounds:
...10 Strict HSPU
If you hit 40 reps or more, add a 1" deficit. Post total reps.


5 rounds for time of:
...10 DB Clean and Jerks (50/35#)
...3 Ring Muscle-ups
Post time.


5 rounds for time:
...12 Thrusters (115/75#)
...12 Bar Facing Burpees
...Rest 1 minute between rounds. Sprint!
Post time.

Tuesday, June 06, 2017

2017-06-07 WOD


Watch Sara Sigmundsdottir and Rich Froning mess up on single unders! That's why HQ programmed this WOD last month! Keep in mind, the full video is long-ish (almost 40 minutes), but the video link skips to the part about the single unders. Feel free to watch the entire video if you like!


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


HQ WOD 170509
For time:
...150 Single Unders
...20 Bar Muscle-ups
...10 Squat Cleans (115/75#)
...150 Single Unders
...15 Bar Muscle-ups
...15 Squat Cleans (115/75#)
...150 Single Unders
...10 Bar Muscle-ups
...20 Squat Cleans (115/75#)
Post time.


COMPETITORS

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


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


4 rounds of:
...45 second Straight-arm Plank Hold
...20 V-ups
...40 Flutter Kicks
...20 GHDSU
Post time.

AMRAP in 10 minutes of:
...100' D-Ball Bear Hug Carry (150/100#)
...10 Alternating DB Power Snatch (80/55#)
...1 Legless Rope Climb


HQ WOD 170509
For time:
...150 Single Unders
...20 Bar Muscle-ups
...10 Squat Cleans (115/75#)
...150 Single Unders
...15 Bar Muscle-ups
...15 Squat Cleans (115/75#)
...150 Single Unders
...10 Bar Muscle-ups
...20 Squat Cleans (115/75#)
Post time.

Monday, June 05, 2017

2017-06-06 WOD

So apparently, not only does gamma radiation turn you into the Hulk, but it also changes the color of your pants! Although for our workout named "Gamma Radiation" tomorrow, if you try to go unbroken your pants might turn into a different color than purple... Maybe a little yellow... or brown...?


Hulk Cycle Week 9

"Gamma Radiation"
3 RFT of:
...200' Overhead Walking Lunge (45/25#)
...100m Farmers Carry (53/35#)
Time cap of 22 minutes. Post time.


Pause Front Squat
...3 sets x 3 reps x 5 seconds (60%)
Post load.


COMPETITORS

Speed Bench (E2MOM)
...7x4 (65%)
Move the bar explosively. Post load.


Pause Front Squat
...3 sets x 3 reps x 5 seconds (60%)
Post load.


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


1RM Power Snatch


"Gamma Radiation"
3 RFT of:
...200' Overhead Walking Lunge (55/35#)
...100m Farmers Carry (70/53#)
Time cap of 22 minutes. Post time.


4 rounds not for time:
...10 Strict T2B
...10 Back Extensions w/DB
...10 Plyo Push Ups with 45# plates (hands start on the floor and end up on top of plate, reset on floor)
...5 Turkish get-ups/side with DB

Sunday, June 04, 2017

2017-06-05 WOD

One of my favorite ways to recover: flotation therapy at The Float Spot in Frisco! Don't forget, Sigma CrossFit members get a discount! And after tomorrow's workout, you might need a little extra recovery!


Hulk Cycle Week 9

For Time:
...10 Squat Snatch (135/95#)
...15 Chest to Bar
...20 Front Squats (135/95#)
...25 HSPU
...30 Box Jumps
...25 HSPU
...20 Front Squats (135/95#)
...15 Chest to Bar
...10 Squat Snatch (135/95#)
Time cap of 25 minutes. Post time.


COMPETITORS

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


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


Navy Boxing Pullup Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
*All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6).


For Time:
...10 Squat Snatch (155/105#
...15 Chest to Bar
...20 Front Squats (155/105#)
...25 HSPU
...30 Box Jumps
...25 HSPU
...20 Front Squats (155/105#)
...15 Chest to Bar
...10 Squat Snatch (155/105#)
Time cap of 25 minutes. Post time.


Aerobic Capacity
...VO2, Lactate, or Strength Endurance WOD.

Thursday, June 01, 2017

2017-06-02 WOD

We had over 100 people (I think the final count was 105?) to join us on Memorial Day to honor our fallen soldiers! That was definitely the largest Holiday WOD attendance we've had in Sigma CrossFit history! Everyone did awesome! Way to push yourselves guys! And thanks for buying the Heroes Shirts and all the donations that will go towards the Combat Wounded Coalition!


Hulk Cycle Week 8

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


3 rounds for time of:
...20 Pistol Squats
...10 Deadlift (225/155#)
Post time.


COMPETITORS

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


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


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
*If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


3 rounds for time of:
...30 Pistols Squats
...15 Deadlifts (265/175#)
Post time.


2017 Regional WOD #6
For time:
...30 Assault Bike Calories
...20 Burpee Box Jump Overs (feet MUST land on top of box, hands on box are allowed)
...10 D-Ball Over Shoulder Cleans (150/100#)
Time cap of 6 minutes. Post time.

Wednesday, May 31, 2017

2017-06-01 WOD

Hulk Cycle Week 8

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


AMRAP in 20 minutes of:
...400m Run
...20 Abmat Sit Ups
...10 Overhead Squats (95/65#)
...Rest 90 seconds
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:

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


Speed Squat (E2MOM)
...7x4 (65%)
Post load.


Clean EMOM (Deload)
...5x1 at 75%
...3x3 clean pull 85-90%
Post load.


Dumbbell Work
5 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
*Try to go heavier than you did in W7.


AMRAP in 20 minutes of:
...400m Row
...20 GHDSU
...10 Overhead Squats (115/75#)
...Rest 90 seconds
Post rounds/reps.

Tuesday, May 30, 2017

2017-05-31 WOD

Hulk Cycle Week 8

12-9-6-3 reps for time of:
...Strict Pull Ups
...Power Cleans (145/100#)
...Front Squats (145/100#)
Post time.


Jerk EMOM (Deload)
...2x1 at 75%
...3x1 at 80%


COMPETITORS

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


Speed Deadlift (E2MOM)
...6x3 (57.5% + light band)
Move the bar explosively. Post load.


Jerk EMOM (Deload)
...2x1 at 75%
...3x1 at 80%


12-9-6-3 reps for time of:
...L-Sit Pull Ups
...Power Cleans (175/115#)
...Front Squats (175/115#)
Post time.


Aerobic Capacity
...VO2, Lactate, or Strength Endurance WOD.

Monday, May 29, 2017

2017-05-30 WOD

Hulk Cycle Week 8

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


HS Walk skill work and progressions


COMPETITORS

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


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


Sigma Gymnastics Strength Progression: HSPU
Every 3 Minutes for 5 Rounds:
...10 Strict HSPU
*If you hit 40 reps or more, add a 1" deficit.


HS Walk skill work and progressions, then:
AMRAP in 5 minutes of:
...HS Walk (minimum 5' increments)
Post distance.


Main Site WOD
30-20-10 reps for time of:
...DB Thrusters 35#
...Toes to Bar
Post time.

Sunday, May 28, 2017

2017-05-29 Memorial Day HeroWOD

Tomorrow is Memorial Day and in Sigma CrossFit tradition (as well as many other CrossFit gyms across the country) we will be doing the HeroWOD in honor of "Murph"! As with all other HolidayWODs at Sigma, there will only be one class at 08:30am (there will be a staggered start for anyone doing it chipper-style), and the workout will be open to the general public! So feel free to invite your family and friends who want to get a workout in before you enjoy the rest of your holiday! As always, we can scale the workout down to make it appropriate for any fitness level! If you bought a Heroes Shirt, please wear it so we can get some good action pictures with them! You can still buy a Heroes Shirt if you visit www.sigmacrossfit.com and click on the "Store" tab!

Hulk Cycle Week 8

In honor of "Murph"
For time:
...1 mile Run
...100 Pull Ups
...200 Push Ups
...300 Air Squats
...1 mile Run
Partition the pull ups, push ups, and squats as needed. Start and finish with the run. If you have a weighted vest, wear it!

Thursday, May 25, 2017

2017-05-26 WOD


Did anybody watch this event during the 2016 Games? Looks like fun!


Hulk Cycle Week 7

CrossFit Games 2016 event "100%"
For time:
...40 Box Jump Overs (30/24"")
...20 D-ball over Shoulder (150/100#)
Post time.


Speed Squat (E2MOM)
...7x4 (65%)
Post load.


COMPETITORS

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


Speed Squat (E2MOM)
...7x4 (65%)
Post load.


Snatch EMOM:
...5x1 (85%)
...5x1 (90%)
...5x1 (95%)
...5x1, build to heavy single*
...3x3 snatch pulls at 100-110%
Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls. Post heaviest load.


4 rounds of:
...10 Weighted Back Extensions
...10 Strict Toes to Bar
...10 Bulgarian Split Squats
...10 Alternating DB Strict Press


CrossFit Games 2016 event "100%"
For time:
...40 Box Jump Overs (30/24"")
...20 D-ball over Shoulder (150/100#)
Post time.

Wednesday, May 24, 2017

2017-05-25 WOD


A couple squat clean PRs from the evening classes during last week's EMOM! Keep it up guys! Just keep showing up and we'll keep working on that technique! Great job, Paul, Denise, Jitender, and Kat!

And here are the WODs for tomorrow! Don't forget your shin guards (or just pull your knee sleeves down over your shins) if you're doing the rope climbs!


Hulk Cycle Week 7

For Time:
...12-9-6-3 Clean & Jerk (155/105#)
...4-3-2-1 Rope Climbs
Time cap of 15 minutes. Post time.


Dumbbell Work
5 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Try to use the same weight you did in W6.


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


Speed Bench (E2MOM)
...7x3 (65%)
Move the bar explosively. Post load.


Dumbbell Work
5 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Try to use the same weight you did in W6.


For Time:
...12-9-6-3 Clean & Jerk (185/125#)
...4-3-2-1 Legless Rope Climbs
Time cap of 15 minutes. Post time.


For time:
...18-15-12-9 cal SkiErg
...6-5-4-3 Ring Muscle ups
Post time.

Tuesday, May 23, 2017

2017-05-24 WOD


We've got strict pull ups tomorrow! Check out this video from The Movement Fix about why the hollow body position is important in a strict pull up.


Hulk Cycle Week 7

3 Rounds:
...1 minute Row
...1 minute GHD sit ups
...1 minute Wall Balls (20/14#)
...1 minute Ring Push Ups
...1 minute Box Jumps
Rest 30 seconds between each movement. Post TOTAL reps across all movements/rounds.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted).


COMPETITORS

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


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


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted).


3 Rounds:
...1 minute Row
...1 minute GHD sit ups
...1 minute Wall Balls (20/14#)
...1 minute Ring Push Ups
...1 minute Box Jumps
Rest 30 seconds between each movement. Post TOTAL reps across all movements/rounds.


"She Hulk"
...21-15-9 KB Thrusters (53/35#)
...12-9-6 Bar Muscle Ups
Post time.

Monday, May 22, 2017

2017-05-23 WOD

Don't forget, today (Tuesday), May 23rd by the 3:00pm is the cut-off deadline if you want to try to get your shirt BEFORE Memorial Day! Please see our online store for more sizes, colors, styles (including a men's tank), and details about the cut-off deadline.

Here's the link for our store: http://www.sigmacrossfit.com/p/store.html


Hulk Cycle Week 7

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


4 Rounds:
...21/16 Row
...15 Chest to Bar
...50m Sled Push (100/65#)
*Rest as needed between rounds. Record slowest round.


COMPETITORS

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


Speed Deadlift (E2MOM)
...6x3 (55% + light band)
Move the bar explosively. Post load.


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
*If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


C&J EMOM:
...5x1 at 85%
...5x1 at 90%
...5x1 at 95%
...5x1, build to heavy single*
...3x3 clean pulls at 100-110%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


4 Rounds:
...21/16 Bike
...15 Chest to Bar
...50m Sled drag (160/120#)
*Rest as needed between rounds. Record slowest round.

Sunday, May 21, 2017

2017-05-22 WOD

Here it is guys, our first samples of the much awaited Heroes shirt (and tank) is here! Please place all orders through our brand new online store so we can get an accurate count of how many we still need to print. Please read the full description for each item, because there is a cut-off date to get your orders on-time for Memorial Day!

A portion of every sale will go to the Combat Wounded Coalition and you can also make a straight donation to the CWC through our online store as well, so please share this post with all your friends to help us make a large donation benefiting wounded soldiers and their families deal with the casualties of war.

Here's the link for our new online store: http://www.sigmacrossfit.com/p/store.html


Hulk Cycle Week 7

Athlete's Choice:
...SSP: Back Squat 5+
...SSP: Overhead Squat 4+
...SGSP: HSPU
See details for each option below.


5 rounds for time:
...21 Double Unders
...15/12 Calorie Bike
...9 Overhead Squats (115/75#)
Post time.


COMPETITORS

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


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


Sigma Gymnastics Strength Progression: HSPU
Every 3 Minutes for 5 Rounds:
...10 Strict HSPU
If you hit 40 reps or more, add a 1" deficit. Post total reps.


5 rounds for time of:
...50 Double Unders
...200m Run with a plate (45/25#)
...10 Overhead Squats (145/100#)
Post time.


Aerobic Capacity
...VO2, Lactate, or Strength Endurance WOD.

Thursday, May 18, 2017

2017-05-19 WOD

Here's a Throwback Thursday picture back to the first time we did "Isabel" in the "new" space. Now we have amalgamations like "Grace-abel" in the extra programming... Ahh, the memories of when our biggest class for the day was 4 people...


Hulk Cycle Week 6

Clean EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 clean pull 95-105%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


Pause Front Squat
...3 sets x 4 reps x 5 sec (52.5%)
Post load.


COMPETITORS

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


Pause Front Squat
...3 sets x 4 reps x 5 sec (52.5%)
Post load.


Clean EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 clean pull 95-105%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


For Time:
...30-20-10 Calorie C2 Row
...75-50-25' HS Walk
Post time.


"Grace-abel"
AMRAP in 8 Minutes:
2-4-6-8-10-etc. Reps of:
...C&J (135/95#)
...Snatch (135/95#)
Post rounds/reps.

2017-05-18 WOD

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.


Hulk Cycle Week 6

In Honor of "Josh"
...21-15-9 Overhead Squat (95/65#)
...42-30-18 Pull Ups
Post time.


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


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:

Speed Bench (E2MOM)
...6x3 (65%)
Move the bar explosively. Post load.


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


Jerk EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 Jerk Dip Drives 95-105%
*Only build to a heavy single if the lifting feels good.


For Time:
...300-200-100m Sled Drag (80/60#)
...15-10-5 D-Ball 100/70#
Post time.


In Honor of "Josh"
...21-15-9 Overhead Squat (95/65#)
...42-30-18 Pull Ups
Post time.

Tuesday, May 16, 2017

2017-05-17 WOD

Snatch EMOM for tomorrow! Remember, this is a progression that gets gradually heavier every week. Try to stick to the same technique the whole way through to see your numbers go up, even if it is a funky split snatch!


Hulk Cycle Week 6

Snatch EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 snatch pull 95-105%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


Speed Squat (E2MOM)
...6x4 (65%)
Post load.


COMPETITORS

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


Speed Squat (E2MOM)
...6x4 (65%)
Post load.


Snatch EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 snatch pull 95-105%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


"Abomination"
AMRAP in 8 Minutes:
...2-3-4-5-etc. Ring Muscle Ups
...4-6-8-10-etc. Alternating Pistols (scale to DB step ups)
Post rounds/reps.

Monday, May 15, 2017

2017-05-16 WOD

Sleds. We love them because they're a great workout, but we hate them because they make us feel like our hearts and lungs will explode, our legs are on fire, and we'll vomit up our lunch and pride at the same time. So have fun tomorrow! Remember, the prescribed weights INCLUDE the weight of the sled!


Hulk Cycle Week 6

Athlete's Choice:
...SSP: Front Squat 4+
...SSP: Bench Press 10+
See details for each below.


4 rounds not for time:
...25 Hip Extensions
...100m Farmer Carry (53/35#)
...100m Sled Drag(80/60#)
...Rest (as needed)
Idea is to move through each round fast and rest as needed in between. KEEP THE INTENSITY HIGH!!!!!


COMPETITORS

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


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


Hollow/Superman Progression:
...Accumulate 1:40 in a hollow hold and a superman hold
Post longest single hold for each.


4 rounds not for time:
...25 Hip Extensions
...100m Farmer Carry (70/53#)
...50m Sled Push (100/80#)
Idea is to move through each round fast and rest as needed in between. KEEP THE INTENSITY HIGH!!!!!


"Hulk Smash"
AMRAP in 10 Minutes
...20 Slam Balls (30/20#)
...50' Burpee Broad Jump
...5 Squat Cleans (225/145#)
Post rounds/reps. Compare your score to 2016-04-29 in WODTogether!

Sunday, May 14, 2017

2017-05-15 WOD

Aftermath from the HSPU event at The Fittest Games last January... Who am I kidding, I look like that after almost every WOD... Regardless, we've got HSPU tomorrow!


Hulk Cycle Week 6

Back Squat for load:
...5-5-3-3-1-1-1-1-1 reps
Post 5RM, 3RM, and 1RM.


For time:
...800m Run
Then, 21-15-9 reps of:
...Toes to Bar
...HSPU
Then,
...800m Run
Post time.


COMPETITORS

Back Squat:
...Build to a heavy single
...2x3 @ 90% of heavy single
Post heaviest load.


Speed Deadlift (E2MOM)
...6x3 (52.5% + light band)
Move the bar explosively. Post load.


Dumbbell Work
4 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Try to go heavier than you did in W5.


Navy Boxing Pullup Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6) next time.


For time:
...800m Run
Then, 21-15-9 reps of:
...Toes to Bar
...HSPU
Then,
...800m Run
Post time.

Thursday, May 11, 2017

2017-05-12 WOD

Here's a good picture of Coach Ty killing a WOD with rope climbs!

Beware, Grant originally wanted to name the metcon for tomorrow "Ass Fire"... I remember that being an appropriate alternate name... Don't forget to look up your old scores so you know what to shoot for!

Hulk Cycle Week 5

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


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


COMPETITORS

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


Pause Front Squat
...3 sets x 4reps x 5sec (50%)
Post load.


Snatch EMOM:
...5x1 at 80%
...5x1 at 85%
...5x1 at 90%
...5x1, build to heavy single*
...3x3 snatch pull 95-100%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


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


4 Rounds:
...50' Rope Sled Pull (120/80#)
...100m Farmer Carry (53/35#)
*Outside on concrete. Post time.

Wednesday, May 10, 2017

2017-05-11 WOD


With a little extra coaching, Kara not only figured out how to do chest to bar pull ups consistently, but was even able to string together a few of them for the first time tonight! GREAT JOB, Kara! Those looked AWESOME!

And here are tomorrow's WODs! If you plan on doing Murph with a weight vest this year, we highly suggest bringing it for tomorrow's WOD as well! Get used to it now, so it won't crush you on Memorial Day!

Hulk Cycle Week 5

Athlete's Choice:
...SSP: Back Squat 10+
...SSP: Barbell Row 8+
See below for details.


4 Rounds:
...400m Run
...50 Air Squats
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:


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


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


Clean EMOM:
...5x1 at 80%
...5x1 at 85%
...5x1 at 90%
...5x1, build to heavy single*
...3x3 clean pull 95-100%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


"Incredible" [Comp]
AMRAP in 8 Minutes:
...12 Kettlebell Swings (70/53#)
...12 Wall Balls (30/20#)
Post rounds/reps. Compare to 2016 Hulk Cycle Test/Retest Week


4 Rounds:
...400m Run
...50 Air Squats
Wear a 20/14# vest. Post time.