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#)

Tuesday, August 15, 2017

2017-08-16 WOD

Batman Cycle Week 7

ATHLETES CHOICE:
...Front Squat 3RM
...Speed Squat (7x4 @ 62.5%)
...Barbell Row 10RM
See the descriptions below for more details.


4 rounds for max reps (:30 work, :30 rest):
...Assault Bike Calories
...Push Press (95/65#)
...Row Calories
...Parallete L-sit hold (seconds)
Post total reps.


COMPETITORS

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


Speed Squat
...7x4 (62.5%)
(Band optional)
Post load.


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


DB/Accessory
4 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).


5 rounds for max reps (:30 work, :30 rest):
...Assault Bike Calories
...Push Press (95/65#)
...Row Calories
...Barbell Roll Out
Post total reps.

Monday, August 14, 2017

2017-08-15 WOD

Batman Cycle Week 7

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


For technique:
...5x2 LH Clean (70-80%)
...3x1 Clean (same weight)
...3x3 clean pull (5% heavier)
Post heaviest LH clean load with GOOD technique.


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


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


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.


18-15-12-9 reps for time of:
...Wall Balls (30/20#)
...50m Sled Push (110/85#)
Post time.

Sunday, August 13, 2017

2017-08-14 WOD

Batman Cycle Week 7


For time:
600m Run
...8 Deadlifts (135/95#)
...6 Hang power clean (135/95#)
...4 Push jerk (135/95#)
400m Run
2 rounds of:
...8 Deadlifts (135/95#)
...6 Hang power clean (135/95#)
...4 Push jerk (135/95#)
200m Run
3 rounds of:
...8 Deadlifts (135/95#)
...6 Hang power clean (135/95#)
...4 Push jerk (135/95#)
Post time.


COMPETITORS

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


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


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


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 20+ total strict reps, add a weight vest (or add more weight to your vest) next time.


For time:
600m Run
...8 Deadlifts (155/105#)
...6 Hang power clean (155/105#)
...4 Push jerk (155/105#)
400m Run
2 rounds of:
...8 Deadlifts (155/105#)
...6 Hang power clean (155/105#)
...4 Push jerk (155/105#)
200m Run
3 rounds of:
...8 Deadlifts (155/105#)
...6 Hang power clean (155/105#)
...4 Push jerk (155/105#)
Post time.

Thursday, August 10, 2017

2017-08-11 WOD

Lord Havok is a DC Comics supervillain, part of the supervillain team called the Extremists. He is a genius equipped with a powered armor, and when he wears his hood, he looks astonishingly like Doctor Doom! Lord Havok first appeared in Justice League Europe #15 (June 1990).


Batman Cycle Week 6

Athletes Choice:
...Bench Press 3RM
...Snatch
...Clean and Jerk


"Havok"
2 rounds (working for 30 sec, resting for 30 sec):
...Calorie Row
...Box Jumps (24/20")
...DB Burpee + Clean (50/35#)
...Chest to Bar Pull Ups
...HSPU
Post total reps.


COMPETITORS

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


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


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


"Havok"
2 rounds (working for 30 sec, resting for 30 sec):
...Calorie Row
...Box Jumps (24/20")
...DB Burpee + Clean (50/35#)
...Chest to Bar Pull Ups
...HSPU
Post total reps.

Wednesday, August 09, 2017

2017-08-10 WOD

The Bat-Signal first appeared in Detective Comics #60 (February 1942). The signal is used by the Gotham City Police Department as a method of contacting and summoning Batman in the event his help is needed and as a weapon of psychological intimidation to the numerous criminals of Gotham City.

Batman Cycle Week 6

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


"Bat Signal" [RX]
For time:
...135 Air Squats
...45 GHD Sit Ups
...15 Wall Balls (30/20#)
...5 Ring Muscle Ups
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:

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


Pause Front Squat
...3x5x5sec (55%)
Post load.


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


Hollow/Superman/L-Sit:
...Accumulate 1:40 in each.


"Bat Signal" [Comp]
For time:
...135 Air Squats
...45 GHD Sit Ups
...15 Wall Balls (50/30#)
...5 Ring Muscle Ups
Wear a 20/14# Vest. Post time.

Tuesday, August 08, 2017

2017-08-09 WOD

Batman Cycle Week 6

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


For time:
...100' Overhead Walking Lunge (115/75#)
...100m Farmer's carry (53/35#)
...200m Sandbag Burden Run (50/30#)
...400m Bike
...800m Run
Post time.


COMPETITORS

Front Squat
...DELOAD: 5x5 (75% of 5RM)
Post load.


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


Accessory Work
4 Rounds:
...20 Slam Ball
...15 Hip Extension
...10 Back Extension


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


21-15-9 reps for time of:
...Thrusters (95/65#)
...Toes to Bar
100m sled drag (100/65#) to start each round. Post time.


For time:
...100' Overhead Walking Lunge (155/105#)
...100m Farmer's carry (70/53/)
...200m Sandbag Burden Run (60/40#)
...400m Bike
...800m Run
Post time.

Monday, August 07, 2017

2017-08-08 WOD

Batman Cycle Week 6

Speed Squat
...6x4 (62.5%)
(Band optional)
Post load.


"CrossFit Regionals Event 2" [RX]
21-15-9 reps for time of:
...DB Snatch (50/35#)
...Ring Dips
Post time.


COMPETITORS

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


Speed Squat
...6x4 (62.5%)
(Band optional)
Post load.


For technique:
...1RM Pause Jerk
...3x1 Jerk (same weight)
Post heaviest 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+ strict reps, either increase range of motion (strict chest to bar) or add weight next time.


"CrossFit Regional Event 2 [Comp]"
21-15-9 reps for time of:
...DB Snatch (70/50#)
...Ring Dips
"Post time.

Sunday, August 06, 2017

2017-08-07 WOD

Batman Cycle Week 6

For technique:
...1RM LH Clean
...3x1 Full Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest load with GOOD technique.


"1.5 G Chipper" [RX]
For time:
...50 Pull Ups
...40 Abmat Sit Ups
...30 Goblet Squats (50/35# DB)
...20cal Row
...10 Dumbbell S2OH (50/35#)
Post time.


COMPETITORS

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


3 rounds
...5 Ring body saw
...5 Dumbbell single leg RDL (per side, heavy)
...20 Depth squats


For technique:
...1RM LH Clean
...3x1 Full 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 total strict reps. If you get 40+ strict reps, either increase the deficit or add weight.


"1.5 G Chipper" [Comp]
For time:
...50 Pull Ups
...40 GHD Sit Ups
...30 Alternating Pistols
...20cal Row
...10 Dumbbell S2OH (80/55#)
Post time.

Thursday, August 03, 2017

2017-08-04 WOD

The Atom, introduced during the Silver Age of comic books in Showcase #34 (1961), is physicist and university professor Raymond Palmer. Originally, his shrinking abilities were derived from the white dwarf star material of his costume, controlled by mechanisms in his belt and later in his gloves. Much later, he gained the innate equivalent powers within his own body, and is a major player in Frank Miller's Batman: The Dark Knight Strikes Again.


Batman Cycle Week 5

"Atom" [RX]
5 rounds, each for time:
...9 Calorie Row
...9 Thrusters (115/80#)
Rest 1-2 minutes between rounds. Time cap of 15 minutes. Post slowest round.


Hollow/Superman/L-Sit:
...Accumulate 1:30 in each.


COMPETITORS

Push Press
...5-5-3-3-1-1-1-1-1 for load.
Post heaviest load.


Pause Front Squat
...3x4x5sec (52.5%)
Post load.


For load:
...Snatch Max
...Clean and Jerk Max
Post heaviest loads.


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


"Atom" [Comp]
5 Rounds:
...9 Calorie Row
...9 Thrusters (135/95#)
Rest 1-2 minutes between rounds. Time cap of 15 minutes. Post slowest round.

Wednesday, August 02, 2017

2017-08-03 WOD

Batman Cycle Week 5

Agility Ladder Practice


4 Rounds for max reps (with a 45 second transition time between each station):
...45 seconds GHD Sit Up
...45 seconds Air Squats
...45 seconds Toes to Bar
...45 seconds Kettlebell Swings (53/35#)
Post total 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:

Back Squat
...DELOAD: 5x5 (75% of 5RM)
Post load.


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


DB/Accessory
3 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).


4 Rounds for max reps (with a 45 second transition time between each station):
...45 seconds GHD Sit Up
...45 seconds Pistol Squats
...45 seconds Toes to Bar
...45 seconds Kettlebell Swings (70/53#)
Post total reps.

Tuesday, August 01, 2017

2017-08-02 WOD


Watch Jason Khalipa and Dan Bailey do the "Iron Triathlon" solo! Insane! Remember to look up your old scores in WODTogether, so you know what you're trying to beat!


Batman Cycle Week 5

Team Double "Linda"
In teams of 3:
20-18-16-14-12-10-8-6-4-2 reps of:
...Deadlift (275/185#)
...Bench Press (185/125#)
...Squat Clean (135/95#)
Setup three barbells and go! Switch partners as needed. Time cap of 30 minutes. Post time.
(Teams of 2, go full for RX+1 or skip round of 20 and 18, team of 1 "Linda" as RX+1 or skip round of 10 and 9)


COMPETITORS

Team "Iron Triathlon"
In teams of 3:
1, 2, 3... 20 reps of
...Deadlift (275/185#)
...Bench Press (185/125#)
...Squat Clean (135/95#)
Setup three barbells and go! Switch partners as needed.
(Teams of 2, skip the rounds of 17-20, team of 1 "Linda")


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


GHD Work:
3x20:
...Hip Extension
...GHD Sit-Up
...Back Extension
Try to go for unbroken sets!

Monday, July 31, 2017

2017-08-01 WOD

Arnold Wesker is a ventriloquist with multiple personalities. His puppet is a gangster named Scarface. Under the puppet's psychological influence, Wesker is a dangerous and ruthless criminal and crime boss. It has been implied that the Ventriloquist suffers from multiple personality disorder. While most believe that Scarface is a tool by Wesker that is simply acting out a dark side to his personality, the Ventriloquist sees himself as a reluctant lackey who is forced to do Scarface's bidding.


Batman Cycle Week 5

Hollow/Superman/L-Sit:
...Accumulate 1:30 in each.


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


"Ventriloquist"
For time:
...400m Row
Then, 21-15-9 reps of:
...HSPU
...Pull ups
Then,
...400m Row
Post time.


COMPETITORS

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


Hollow/Superman/L-Sit:
...Accumulate 1:30 in each.


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


"Ventriloquist"
For time:
...400m Row
Then, 21-15-9 reps of:
...HSPU
...Pull ups
Then,
...400m Row
Post time.

Sunday, July 30, 2017

2017-07-31 WOD

Batman Cycle Week 5

In teams of 2, for time:
...800m Run
...100 Wall Balls
...800m Run
...100 Box Jumps
...800m Run
...100cal Bike
...800m Run
Both partners run every time. Split up remaining reps as needed. Post time.


COMPETITORS

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


Speed Squat
...5x4 (62.5%)
*Banded is optional. Post load.


Snatch Deload:
Work up to 85% of 1RM x 1-3 singles.*
*85% is a suggestion. Focus on hitting GOOD reps. The goal is to maintain/build technique while allowing the muscles to recover.


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 total strict reps are 20+, add a weight vest next time.


In teams of 2, for time:
...800m Run
...100 Wall Balls
...800m Run
...100 Box Jumps
...800m Run
...100cal Bike
...800m Run
Both partners run every time. Split up remaining reps as needed. Post time.

Thursday, July 27, 2017

2017-07-28 WOD

Don't forget, we're still meeting at the park tomorrow for the Hero WOD! Don't forget your weighted vest, if you have one!

Batman Cycle Week 4

In honor of "Brenton"
5 Rounds:
...Bear crawl, 100 feet
...Standing broad-jump, 100 feet
*Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Post time.


COMPETITORS

Back Squat
...5-5-3-3-1-1-1-1-1
Post loads.


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


For load:
...Snatch Max Day
...C&J Max Day
Post max loads of each lift.


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


In honor of "Brenton"
5 Rounds:
...Bear crawl, 100 feet
...Standing broad-jump, 100 feet
*Do three Burpees after every five broad-jumps. If you've got a 20/14# pound vest or body armor, wear it.
Post time.

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.