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.

Wednesday, September 20, 2017

2017-09-21 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! One of the more interesting things that make Wolverine so cool is that his skeleton has been coated/bound with adamantium (a fictitious metal in the Marvel comics that is unbreakable)! In an epic battle in comic book history, Magneto rips the adamantium from Wolverine's skeleton, oozing it through any open wounds that were already inflicted from their battle... In this workout, named after Magneto, after a couple of rounds, it might feel as if something is pulling the iron right out of your hands, but don't let go!!


Wolverine Cycle Test 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

"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, September 19, 2017

2017-09-20 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 Test 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.


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.

Monday, September 18, 2017

2017-09-19 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!


Wolverine Cycle Test 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, September 17, 2017

2017-09-18 WOD

The WOLVERINE Cycle
Dates: 2017-09-18 through 2017-12-09
Cycle Purpose: Develop lightning fast regenerative properties while maintaining beast-like strength and skill.

SUMMARY
Our goal is always to train for proficiency in three critical areas; Strength, Endurance, and Skill. The first half of the year marks the "off-season" for competition, and a chance for us to build a solid base of strength (Hulk Cycle) and skill (Batman Cycle). With the CrossFit Open now less than 6 months away and the competition season just beginning it is time for us to shift our focus to building Endurance (while still maintaining Strength and Skill). Last year we had the Flash to help us in this endeavor, but this year we have a new superhero to follow; THE WOLVERINE.

Wolverine is famous for his superhuman strength and advanced combat technique, but he is best known for the incredible regenerative properties which allow him to heal from (what would normally be) mortal wounds in just a matter of seconds. This regenerative power is also what allows Wolverine to maintain incredible intensity during battle, the same type of intensity we want to bring to our WODs!

As you progress through this cycle keep the following goals in mind:
1. Push the intensity as high and as hard as possible! Treat every WOD as though it were the Open.
2. Hang on longer! To the barbell, to the rig, to your pace; rest is the enemy.
3. Believe in yourself and your abilities. Practice positive self-talk daily; it’s a skill which must be developed like anything else.
4. Get your diet and recovery in check NOW. These habits take months to develop and now is the time.

WHAT TO EXPECT FOR RX:
CrossFit! This cycle will contain a great blend of "classic" CrossFit programming; couplets/triplets, chippers, AMRAPs, EMOMs, the occasional benchmark/hero wod, and even a few "heavy" days. You will notice a decrease in the amount of lifting/gymnastics progressions as these movements appear more frequently in WODs, but don’t worry; we’ll continue to build on our skills/strength throughout the year. In short, expect a lot of variety, and a lot of fun!

WHAT TO EXPECT FOR COMP

Lifting: There will be a notable decrease in both power/Olympic lifting, however, there will still be at least one strength (barbell) movement per day. The purpose of lifting in this cycle is to maintain strength at a muscular and neurological level. Focus on consistently hitting near-maximal lifts. You should NOT be missing lifts in an attempt to PR as it will derail the progress made in previous cycles.

Gymnastics: Progressions will shift away from strict and begin to focus more on dynamic movements. The goal of these progressions is to develop your ability to perform high-repetition sets with limited recovery. Technical proficiency should be the focus rather than just "muscling" out big sets.

Metcons: Treat every WOD like the Open. Come up with a gameplan and attack the workouts relentlessly. Learn from your mistakes and identify your weaknesses. Put in the intensity now so you don’t have to think about it when the Open begins.

Beast Work: Beast work is additional conditioning components meant to turn you from animal to outright beast. Attack these WODs with the highest intensity possible, and focus on your mindset before, during, and after. These WODs are designed to be tough, and you should generally walk away feeling humbled. Practice positive self-talk throughout, and use beast work to develop your mental strength as much as your physical capacity!


Wolverine Cycle Test 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, September 14, 2017

2017-09-15 WOD

The Joker is one of the most well known villains of all time! His disregard for order and love for chaos makes him unpredictable and extremely dangerous. The most well known portrayal of the Joker also comes from the Christopher Nolan trilogy, with Heath Ledger wearing the purple suit! Don't forget to look up your old scores from 2017-06-30!


Batman Cycle Retest 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, September 13, 2017

2017-09-14 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? Remember to look up your old score from 2017-06-29! And go for the WIN, not for the tie!!! Even if the win is by 1 or 2 pounds! That's what the incremental plates are for!


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, September 12, 2017

2017-09-13 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! This was the first of the Nolan trilogy to introduce the Bat-cycle (hence, the Assault Bike). Remember to look up your old scores from 2017-06-28!


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, September 11, 2017

2017-09-12 WOD

Batman Cycle Retest 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. Compare to 2017-06-27!


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, September 10, 2017

2017-09-11 WOD

It's RETEST Week for the Batman Cycle! Remember to look up your old scores in WODTogether (or your notebooks) so you know what to shoot for! Just like Test Week, we're starting off with "Batarang!" Who knows which Batman movie (and actor) this particular Batarang is from?


Batman Cycle Retest Week

Find 1RM Squat Snatch
*Open standard (continous movement in the squat; 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.


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.

Thursday, September 07, 2017

2017-09-08 WOD

Since this is the Batman Cycle, we wanted to pay tribute to one of the most famous Batman actors of all time, Adam West! His campy portrayal of Batman was often called "The Bright Knight" and made Batman and Robin fun to watch for the whole family, as opposed to the dark, brooding, and gratuitously violent Batman we currently have in Batman v Superman.

The workout is 25 minutes long, which was the actual run time of the Batman TV series, and the reps for the first 4 movements correlate to the initial air date for the series on January 12, 1966. Most of the movements have some correlation to the Batman TV show, the obvious ones being the rope climbs and the overhead bomb run ("somedays you just can't get rid of a bomb!"). The push up variations represent the infamous punching that was always accompanied by words describing their impact spontaneously materializing out of thin air! And the toes to bar represent the swinging kicks that were often seen in many Batman fight sequences. The double unders don't represent anything, that was the only movement I could pick where doing 66 of them per round wouldn't be ridiculously hard... Have fun tomorrow and remember we're doing this in memory of Adam West!


Batman Cycle Week 10

In memory of "Adam West"
AMRAP in 25 minutes of:
...1 Rope Climb
...12 Clapping Push Ups
...19 Toes to Bar
...66 Double Unders
...200m Overhead "Bomb" Run (20/14# med ball)
Post rounds/reps.


COMPETITORS

Back Squat
...5-5-3-3-1-1-1-1-1 for load.
Post heaviest load.


Speed Bench
...7x4 (65%)
Post load.


Snatch Deload: Work up to 60% of 1RM x 1-3 sets
C&J Deload: Work up to 60% of 1RM x 1-3 sets


Navy Boxing Pull Up Progression:
3x3 (all strict and unbroken):
...Pull Up Grip
...Narrow Grip
...Wide Grip
...Mixed Grip (both ways)
...Chin Up Grip


In memory of "Adam West"
AMRAP in 25 minutes of:
...1 Legless Rope Climb
...12 Alternating 1-arm Push Ups
...19 Toes to Bar
...66 Double Unders
...200m Overhead "Bomb" Run (30/20# med ball)
Post rounds/reps.

Wednesday, September 06, 2017

2017-09-07 WOD

Another way of doing those BANDED speed deadlifts in case you can't set up the pins (like when an entire class is using the pull up rig), or if you don't have any! Want more tension? Use a heavier band. Want band tension earlier in the lift? Put the bands on the outside of the plates! Go Erika!


Batman Cycle Week 10

Speed Deadlift
...8x3 (60% + light band)
Post load.


5 rounds for max reps: [RX]
...1 minute Row (calories)
...1 minute HSPU
Rest 30 seconds between movements and rounds. Post total reps.


COMPETITORS

"Aerobic Capacity WOD:
...Aerobic Capacity Recovery Day"


Speed Deadlift
...8x3 (60% + light band)
Post load.


"Penguin"
30-20-10 reps for time of:
...Toes to Bar
...Overhead Squats (135/95#)
...100m Farmer Carry (70/53#)
Post time.


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


5 rounds for max reps: [Comp]
...1 minute Row (calories)
...1 minute HSPU*
Rest 30 seconds between movements and rounds. Increase deficit by 1" every round. Post total reps.

Tuesday, September 05, 2017

2017-09-06 WOD

Batman Cycle Week 10

Clean:
...3x1 (85% of 1RM)
Post load.


Pause Front Squat
...3x4x5sec (62.5%)
Post load.


COMPETITORS

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


Pause Front Squat
...3x4x5sec (62.5%)
Post load.


Clean Deload:
...3x1 (85% of 1RM)
Post load.


Sigma Gymnastics Endurance Progression: HSPU
Every 2 minutes for 5 rounds:
...10 Strict into Kipping HSPU
Post total strict reps.


AMRAP in 12 minutes of:
...15 Wall ball (20/14#)
...50ft Overhead Walking lunge (20/14#)
...100m Burden Run (20/14#)
Post rounds/reps.

Monday, September 04, 2017

2017-09-05 WOD

Batman Cycle Week 10

"Week 10" [RX]
...10 Burpees over the bar
...10 deadlifts (115/75#)
...10 Burpees over the bar
...10 Power cleans (115/75#)
...10 Burpees over the bar
...10 Front squat (115/75#)
...10 Burpees over the bar
...10 Push press (115/75#)
...10 Burpees over the bar
...10 Thruster (115/75#)
Time cap of 13 minutes. Post time.


GHD Work:
2-4 rounds NOT for time:
...Max unbroken Hip Extension
...Max unbroken GHD Sit-Up
...Max unbroken Back Extension
Post total reps.


COMPETITORS

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

Sumo Deadlift
...5-5-3-3-1-1-1-1-1 reps for load.
Post heaviest load.


Jerk Deload:
...Work up to 85% of 1RM x 1-3 sets


GHD Work:
4 rounds NOT for time of:
...Max unbroken Hip Extension
...Max unbroken GHD Sit-Up
...Max unbroken Back Extension
Post total reps.


"Week 10" [Comp]
...10 Burpees over the bar
...10 Deadlifts (135/95#)
...10 Burpees over the bar
...10 Power cleans (135/95#)
...10 Burpees over the bar
...10 Front squat (135/95#)
...10 Burpees over the bar
...10 Push press (135/95#)
...10 Burpees over the bar
...10 Thruster (135/95#)
Post time.

Sunday, September 03, 2017

2017-09-04 Hero WOD for Labor Day!

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.


Batman Cycle Week 10

In honor of "Jared" (team-style)
4 rounds for time with a partner:
...800m Run
...40 Pull Ups
...70 Push Ups
One partner works at a time. Partition run and reps as desired. Post time.


COMPETITORS

In honor of "Jared"
4 rounds for time:
...800m Run
...40 Pull Ups
...70 Push Ups
Post time.


Remember, for Sigma's Holiday WOD tomorrow (Labor Day), there will be only ONE class for the whole day at 8:30am! All other class times are canceled! Holiday WODs are open to the public, so feel free to invite your friends and family who might be curious about CrossFit or fitness, or anybody who wants to burn some extra calories before going to any Labor Day barbecue!

Thursday, August 31, 2017

2017-09-01 WOD


Batman Cycle Week 9

4 RFT of: [RX]
...10 DB Jerk, right arm (50/35#)
...10 Pistols, right leg
...10 DB Jerk, left arm (50/35#)
...10 Pistols, left leg
Post time.


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


COMPETITORS

4 RFT of: [Comp]
...10 DB Jerk, right arm (80/55#)
...10 Pistols, right leg
...10 DB Jerk, left arm (80/55#)
...10 Pistols, left leg
Post time.


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


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


Build to a heavy single:
...Snatch
...Clean & Jerk
Post total and heaviest loads per lift.


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

Wednesday, August 30, 2017

2017-08-31 WOD

This workout is dedicated to Robin, all of them! The workout is short, intense, and gymnasty! Just like all the Robins, at least before they outgrow their role as a sidekick...


Batman Cycle Week 9

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


"Robin"
AMRAP in 8 minutes of:
...30 Double Unders
...10 Ring Dips
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:


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


"Robin"
AMRAP in 8 minutes of:
...40 Double Unders
...5 Muscle Ups
Post rounds/reps.


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


Hollow/Superman/L-Sit:
...Accumulate 2:00 in each.

Tuesday, August 29, 2017

2017-08-30 WOD


In case you didn't know it, the symbol for sodium in the periodic table is "Na"!

Batman Cycle Week 9

Athletes Choice:
...Back Squat, 2RM
...Push Press, 3RM
See below for more details on each part.


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, either add ROM (strict C2B) or increase weight.


COMPETITORS

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


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


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


"Sodium, sodium, sodium, BATMAN"
AMRAP in 4* minutes:
2 rounds of:
...12 cal Bike
...6 HSPU
...Squat Snatch*
*If 2 rounds are finished, extend the time cap by 4 minutes and change the snatch reps/load accordingly.

Rds, Time cap, Reps(Load)
1, 2 || 4 minutes || 10 (115/75#)
3, 4 || 8 minutes || 8 (135/85#)
4, 6 || 10 minutes || 6 (155/95#)
7, 8 || 12 minutes || 4 (175/105#)
9, 10 || 14 minutes || 2 (195/115#)
Post time or rounds/reps completed.


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, either add ROM (strict C2B) or increase weight.

Monday, August 28, 2017

2017-08-29 WOD

Some power snatches from last month! Looks like someone forgot his workout shoes at home... HAHA! Can't let that get in the way of your workout though!


Batman Cycle Week 9

For time:
4 rounds for time of:
...300m Run
...10 Hang Squat Cleans (95/65#)
...12 Ring Dips
Post time.


DB/Accessory
3 rounds for SIZE:
...10 DB Single Arm OH Squats (per arm)
...10 DB Neutral Grip Bench Press (go heavy)
...10 DB Single Arm Row (per arm)
Post loads per each movement.


COMPETITORS

Speed Bench
...6x4 (65%)
Post loads.


Pause Front Squat
...3x4x5sec (60%)
Post load.


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


DB/Accessory
3 rounds for SIZE:
...10 DB Single Arm OH Squats (per arm)
...10 DB Neutral Grip Bench Press (go heavy)
...10 DB Single Arm Row (per arm)
Post loads per each movement.


4 rounds for time of:
...300m Ski Erg
...10 Hang Squat Cleans (115/75#)
...12 Strict Ring Dips (Regionals standard, feet in front of body)
Post time.

Sunday, August 27, 2017

2017-08-28 WOD


When there are more people than boxes... Shane and Lance keeping the intensity high! No surprise they got the top two scores of the day on Tuesday!! Great job guys!

Batman Cycle Week 9

For time:
...50 Wall Balls (20/14#)
...50 Pull Ups
...100 Double Unders
EMOM 5 Burpees. Post time.


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


COMPETITORS

For time:
...50 Wall Balls (30/20#)
...50 Chest to Bar Pull Ups
...150 Double Unders
EMOM 5 Burpees. Post time.


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


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


Snatch Balance
...3x3 (70-80% of 1RM snatch)
Post heaviest load.


GHD Work
3 rounds:
...Max unbroken reps of Hip Extension
...Max unbroken reps of GHD Sit-Up
...Max unbroken reps of Back Extension
Post total reps. In comments, you may want to specify how many reps of each movement you got.

Thursday, August 24, 2017

2017-08-25 WOD

Batman Cycle Week 8

Clean and Jerk
...3x1 (85% of 1RM)
Post load.


4 rounds, each round for time:
...100m Sled Drag (100/65#)
...250/200m Row
...Rest as needed between rounds (2-3 min)
Post time of slowest round.


COMPETITORS

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


Speed Squat
...5x4 (65%)
Post load.


For technique:
...3x1 Snatch (85% of 1RM)
...3x1 Clean and Jerk (85% of 1RM)
Post heaviest loads 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 strict reps are 40+ reps, switch to strict/kipping C2B next time or add more weight.


Every 3 minutes for 4 rounds, each round for time:
...100m Sled Drag (100/65#)
...250/200m Row
Post time of slowest round.


AMRAP in 7 minutes of:
...4 Ring Muscle up
...8 Pistols
...40 Double Under
Post rounds/reps.

Wednesday, August 23, 2017

2017-08-24 WOD

Poison Ivy, one of Batman's oldest foes, has also been present in the Batman mythos in various media, including movies and TV in Batman: The Animated Series! You guys might remember this one from last year... Look up your old score in WODTogether and try to beat it!


Batman Cycle Week 8

"Poison Ivy" [RX]
3 rounds for time:
...800m Run
...20 Back squats (145/100#)
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:

Speed Deadlift
...8x3 (50% + light band)
Post load.


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


"Poison Ivy" [Comp]
3 rounds for time:
...800m Run
...20 Back squats (165/110#)
Post time.


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


For time:
...250m Row
...25ft Dumbbell Front rack walking lunges
...8 Bar muscle ups
...25ft Dumbbell Front rack walking lunges
...250m Row
...25ft Dumbbell Front rack walking lunges
...16 Chest to bar pull ups
...25ft Dumbbell Front rack walking lunges
...250m Row
...25ft Dumbbell Front rack walking lunges
...32 Pull ups
Post time.

Tuesday, August 22, 2017

2017-08-23 WOD

Batman Cycle Week 8

Overhead Squat
...5-5-3-3-1-1-1-1-1 reps for load.


AMRAP in 5 minutes:
15-12-9 reps of:
...KB Swing (70/53#)
...Burpees to 6"
Then,
...Max Bike calories in remaining time.
Post total reps.


COMPETITORS

3 rounds NOT for time:
...10 DB front rack lunges
...accumulate :40 ring L-sit
...20 DB 1-arm strict press (alt w/ hold)
...accumulate :30 alternating arm rope slam
...accumulate :30 rope slam


Overhead Squat
...5-5-3-3-1-1-1-1-1 reps for load.


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


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


AMRAP in 5 minutes:
15-12-9 reps of:
...KB Swing (70/53#)
...Burpees to 6"
Then,
...Max Bike calories in remaining time.
Post total reps.

Monday, August 21, 2017

2017-08-22 WOD

Batman Cycle Week 8

Hollow/Superman/L-Sit:
...Accumulate 1:50 in each.


[RX]
10-9-8-7-6-5-4-3-2-1 reps for time of:
...Pull ups
...Air squats
...Push ups
...Box jump overs
Post time.


COMPETITORS

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


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


For technique:
...5x2 Pause Jerk (80-90%)
...3x1 Jerk (same weight)
Post heaviest load with GOOD technique.


Hollow/Superman/L-Sit:
...Accumulate 1:50 in each.


[Comp]
10-9-8-7-6-5-4-3-2-1 reps for time of:
...Pull ups
...Air squats
...Push ups
...Box jump overs
Wear a 20/14# vest. Post time.

Sunday, August 20, 2017

2017-08-21 WOD



Batman Cycle Week 8

Bench Press
...5-5-3-3-1-1-1-1-1 reps for load.


"Batcave" [RX]
AMRAP 8
...6 HSPU
...4 Power snatches (115/75#)
Post rounds/reps.


COMPETITORS

Bench Press
...5-5-3-3-1-1-1-1-1 reps for load.


Pause Front Squat
...3x5x5sec (57.5%)
Post load.


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


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


"Batcave" [Comp]
AMRAP in 8 minutes:
...6 Deficit HSPU (-3.5/-2")
...4 Power snatches (135/95#)
Post rounds/reps.

Thursday, August 17, 2017

2017-08-18 WOD

Batman Cycle Week 7

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


EMOM for 12 minutes:
...Min 1: 30 Double unders
...Min 2: 10 Toes to bar
...Min 3: 3 Rope Climbs (15' with jump or 12' no jump)
Post total reps.


COMPETITORS

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


Speed Deadlift
...8x3 (50% + light band)
Post load.


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, increase deficit or add a weight vest next time.


EMOM for 12 minutes:
...Min 1: 45 Double unders
...Min 2: 15 Toes to bar
...Min 3: 2 FAT Rope Climbs (12', start seated, legless until you can wrap without your feet touching the floor)
Post total reps.

Wednesday, August 16, 2017

2017-08-17 WOD

Batman Cycle Week 7

ATHLETES CHOICE:
...Snatch Max
...C&J Max
...Speed Bench (5x4 @ 65%)
See below for descriptions of each.


"Uslak" (inverted Kalsu)
For time:
...100 Burpees
EMOM 5 Thrusters (96/65#). 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:

For load:
...Snatch Max Day
...C&J Max Day
Still focus on technique. Don't increase load unless your technique looks good!


Speed Bench
...5x4 (65%)
Post load.


GHD Work:
5 rounds NOT for time:
...20 Hip Extension
...20 GHD Sit-Up
...20 Back Extension
Stay unbroken on each movement.


"Uslak" (inverted Kalsu)
For time:
...100 Burpees
EMOM 5 Thrusters (135/95#)