Tuesday, January 31, 2017

2017-02-01 WOD

Wonder Woman Cycle Week 7

21-15-9 reps for time of: [RX]
...Deadlift (165/115#)
...Overhead Squat (95/65#)
Only one barbell allowed. Guys can only use one set of 25# plates and one set of 35# plates. Girls may only use one set of 15# plates and one set of 25# plates. You must switch your own weights and clips must be on the OUTSIDE at all times! Post time.


Clean Cycling Progression
...Build to a daily max power clean
Then,
Every 90 Seconds for 3 Rounds:
...8 Bar Facing Burpees
...10 Unbroken T&G Power Clean (60% of daily max)
Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the rack.


COMPETITORS

21-15-9 reps for time of: [Comp]
...Deadlift (225/155#)
...Overhead Squat (135/85#)
Only one barbell allowed. You must switch your own weights and clips must be on the OUTSIDE at all times! Post time.


"De Stroyer"
9-15-21-15-9 reps for time of:
...Calorie Row
...In-Place Front Rack Lunge (115/75#)
Post time.


Clean Cycling Progression
...Build to a daily max power clean
Then,
Every 90 Seconds for 3 Rounds:
...8 Bar Facing Burpees
...10 Unbroken T&G Power Clean (60% of daily max)
Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the rack.


Bench Press
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

Monday, January 30, 2017

2017-01-31 WOD

Etta Candy is Diana's (Wonder Woman) best and first real friend in Man's World.


Wonder Woman Cycle Week 7

For Time:
...45 Chest to Bar Pull Ups
EMOM 5 squat jumps to 6", start with squat jumps. Time cap of 5 minutes. Post time.


"Candy" [RX]
For Time:
...400m Run
...25 Push Ups
...400m Run
...50 Air Squats
...400m Run
...25 Push Ups
...400m Run
Post time.


COMPETITORS

For Time:
...45 Chest to Bar Pull Ups (20/14# vest)
EMOM 5 squat jumps to 6", start with squat jumps. Time cap of 5 minutes. Post time.


"Darnell"
Every 2 Minutes for 5 Rounds:
...250m Row
...10 Unbroken Push Jerk (165/115#)
Post total jerk reps.


"Candy" [Comp]
For Time:
...400m Run
...25 Push Ups
...400m Run
...25 Air Squats
...450m Median Run
...25 Push Ups
...450m Median Run
...25 Air Squats
...800m Run
*Wear a 20/14# vest. Take it off for the final 800m run.


Muscle Up Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie AAB SPRINT
...5 unbroken ring muscle ups.
Post total muscle up reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round).


Sumo Deadlift
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

Thursday, January 26, 2017

2017-01-27 WOD

In Greek mythology, Eris is the Goddess of Chaos and Discord. She usually exerts her powers by means of a Golden Apple. She was the great aunt to Wonder Woman.


Wonder Woman Cycle Week 6

"Eris" [RX]
4 Rounds:
...15 Front Squats (135/95#)
...10 Burpees to 6"
...5 Bar Muscle Ups
Post time.


4 Rounds NOT for Time:
...15 Abmat Situps
...15 Good Mornings (75/55#)
...15 Second Hollow Hold
...15 Second Superman
Try to go unbroken on each movement. Post anything you want to WODTogether.


COMPETITORS

"Eris" [Comp]
4 Rounds:
...15 Front Squats (185/125#)
...10 Burpees to 12"
...5 Ring Muscle Ups
Post time.


Every 2 minutes for 12 rounds:
...Rd 1-4: 1 Squat Clean + 1 Hang Squat Clean @65-70%
...Rd 5-8: 2 T&G Squat Cleans @70-85% (climbing)
...Rd 9-12: 1 Clean @85-100%


4 Rounds NOT for time:
...15 GHD Sit Ups
...15 Good Mornings (115/75#)
...15 Second Hollow Hold
...15 Second Superman
Must be unbroken movements. Post anything you want to WODTogether.


Deadlift
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Wednesday, January 25, 2017

2017-01-26 WOD

Doctor Domino has only appeared in one 1973 comic book, Wonder Woman #205. How he sees, considering his head is a large domino, should be questioned. 1973 was a strange year for comics, no doubt.


Wonder Woman Cycle Week 6

"Domino" [RX]
In Teams of 2:
3 Rounds:
...800m
...30 Box Jumps (24/20")
...20 Power Clean and Jerk (135/95#)
Time cap of 24 minutes.


COMPETITORS

"Blakfu"
With a running clock
AMRAP in 8 Minutes:
...10 Cal Bike
...10 Deadlift (225/155#)
Rest until the 12 min mark, then:
...60 Toes to Bar for time (open with a set of max unbroken reps)
Post rounds/reps and time.


"Domino" [Comp]
In Teams of 2:
3 Rounds:
...800m run
...30 Box Jumps (24/20")
...20 Power Clean and Jerk (165/115#)
Post time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then, every 90 Seconds for 3 rounds:
...8/6 Calorie Row SPRINT
...10 Unbroken T&G Power Snatch (60% of daily max)
Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the hang.


Push Press
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Tuesday, January 24, 2017

2017-01-25 WOD

Dr Psycho is a telepathic super-villain with mind control powers who acts as an enemy to Wonder Woman. Don't let his workout play mind games on you. Focus and try to go unbroken!


Wonder Woman Cycle Week 6

"Psycho" [RX]
3 Rounds:
...48 Double Unders
...24 Wall Balls (20/14#)
...12 Calorie Row
...6 Strict Ring Dips
...3 Overhead Squats (135/85#)
Time cap of 16 minutes. Post time.


Back Squat
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.


COMPETITORS

"Psycho" [Comp]
3 Rounds:
...48 Double Unders
...24 Wall Balls (20/14#)
...12 Calorie Row
...6 Bar Muscle Ups
...3 Overhead Squats (185/125#)
Post time.


"Deimos"
For Time:
...21 Deadlifts (185/125#)
...9 Clean and Jerk (185/125#)
...15 Deadlifts (185/125#)
...6 Clean and Jerk (185/125#)
...9 Deadlifts (185/125#)
...3 Clean and Jerk (185/125#)
Post time.


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpee
...10 Unbroken Thrusters (50% of daily max)
*Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the burpees and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the rack.


Back Squat
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

Monday, January 23, 2017

2017-01-24 WOD

Yesterday, we had a good wizard. This time, we have an evil sorcerer! 6 rounds... that's pretty evil...


Wonder Woman Cycle Week 6

"Faust" [RX]
6 Rounds:
...30 Seconds Lateral Burpees
...Rest 30 Seconds
...30 Seconds Snatches (95/65#)
...Rest 30 Seconds
...30 Seconds Thrusters (95/65#)
...Rest 30 Seconds
Post total reps.


Bench Press
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.


COMPETITORS

"Faust" [Comp]
6 Rounds:
...30 Seconds Lateral Burpees
...Rest 30 Seconds
...30 Seconds Snatches (115/75#)
...Rest 30 Seconds
...30 Seconds Thrusters (115/75#)
...Rest 30 Seconds
Post total reps.


"Athena"
AMRAP for 12 Minutes:
...25' Overhead Walking Lunge (95/65#)
...20 Lateral Hops (over bar)
...25' Overhead Walking Lunge (95/65#)
...15 Push Press (95/65#)
Post rounds/reps.


For Time:
...1 Mile Run (20/14# Vest)


Clean Cycling Progression
...Build to a daily max power clean
Then,
Every 90 Seconds for 3 Rounds:
...8/6 Calorie Row SPRINT
...10 Unbroken T&G Power Clean (60% of daily max)
Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the rack.


Bench Press
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Sunday, January 22, 2017

2017-01-23 WOD

Of course, a workout named after the most famous wizard of all time, from a time of swords and spells, would also have goblet squats in it!


Wonder Woman Cycle Week 6

"Merlin" [RX]
AMRAP in 12 minutes of:
...10 HSPU
...15 Calorie Row
...20 Goblet Squats (53/35#)
Post rounds/reps.


C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8 burpees
...10 unbroken C2B pull ups
Post total pull up reps. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the burpees and then immediately do as many quality unbroken reps as possible (up to 10 per round).


COMPETITORS

"Merlin" [Comp]
AMRAP in 12 minutes of:
...10 HSPU (-7/-5")
...15 Calorie Bike
...20 Alternating Pistols
Post rounds/reps.


Death by Double Under
EMOM until Failure
20-40-60-80-100-etc. reps of
...Double Unders
Post rounds/reps.


Every 90 Seconds for 10 Rounds:
...1 Squat Snatch @80-100%
Post heaviest load.


C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8 burpees to 6"
...10 unbroken C2B pull ups
*Post total pull up reps. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the burpees and then immediately do as many quality unbroken reps as possible (up to 10 per round).


Sumo Deadlift
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Thursday, January 19, 2017

2017-01-20 WOD


I remember this one... This was the first CrossFit workout that ever made me puke. Now it seems like that's a very common occurrence... Nicole and I drove to Fort Worth to watch Rich Froning and Dan Bailey go live, head-to-head on this workout. The following year, Dave Castro said this particular event was what inspired him to do the Live Open Announcements that have been common since 2013!



Check out Froning's pace in the round of 12s...



...and his pace when he finishes! You don't have to go fast, just try not to stop!


Wonder Woman Cycle Week 5

"CrossFit Open WOD 11.6 / 12.5"
AMRAP in 7 Minutes:
3-6-9-12-15-etc. reps of:
...Thrusters (100/65#)
...Chest to Bar Pull Ups
Post total reps.


In Teams of 2:
...200 Calorie Row
*Partners Switch every 60 seconds. Time cap of 14 minutes.


COMPETITORS

"CrossFit Open WOD 11.6 / 12.5"
AMRAP in 7 Minutes:
3-6-9-12-15-etc. reps of:
...Thrusters (100/65#)
...Chest to Bar Pull Ups
Post total reps.


Every 90 Seconds for 8 Rounds:
...5 Bar Facing Burpees
...1 Squat Snatch + 1 Hang Squat Snatch (70%)
Rest 3 Minutes
Every 90 Seconds for 8 Rounds:
...5 Bar Facing Burpees
...1 Squat Clean + 1 Hang Squat Clean (70%)


T&G Push Jerk
...Build to a heavy set of 5.
Post heaviest load.


In teams of 2:
...200 Calorie Bike
*Partners switch every 60 seconds. Post time.


Strict Press
...3x10 build to a daily max
...2x10 (80% of daily max)
Post heaviest load.

Wednesday, January 18, 2017

2017-01-19 WOD

SQUATS!!!!


Wonder Woman Cycle Week 5

"Harsh" [RX]
6 Rounds:
...30 Double Unders
...3 Wall Walks
...Rest 1 minute
Time cap of 15 minutes.


For time:
...75 Kettlebell Swings (53/35#)
Time cap of 6 minutes.


COMPETITORS

"Warhead"
3 RFT:
...20 Cal Ski
...5 Ring Muscle Ups
...20 Cal Bike
...5 Ring Muscle Ups
Post time.


"Harsh" [Comp]
6 Rounds:
...40 Double Unders
...25' Handstand Walk
...Rest 1 minute
Post time.


"Brutus"
4 Rounds:
...100m Sled Push (100/80#)
...25 GHD Sit Ups
Post time.


For Time:
...75 Kettlebell Swings (70/53#)
Post time.


Front Squat
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

Tuesday, January 17, 2017

2017-01-18 WOD

Wonder Woman Cycle Week 5

"Balls" [RX]
AMRAP in 20 Minutes:
...15 Wall Balls (20/14#)
...10 Slam Ball Burpees (20/15#)
...Rest 60 Seconds
Post rounds/reps.


COMPETITORS

"Balls" [Comp]
AMRAP in 20 Minutes:
...15 Wall Balls (20/14#)
...10 Slam Balls (30/20#)
...5 D-Ball to the Shoulder (150/100#)
...Rest 60 Seconds
Post rounds/reps.


Using a Running Clock:
2 Rounds:
...250m C2 Row
...Rest 30 Seconds
3 Rounds:
...500m C2 Row
...Rest 1 minute
2 Rounds:
...250m C2 Row
...Rest 30 seconds
Post total time.


"Seena"
15-12-9 reps for time:
...Alternating Pistols
...Ring Dips
Wear a 20/14# vest. Post time.


For Time:
...1800m Median Run


Deadlift
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

Monday, January 16, 2017

2017-01-17 WOD

Here's Rod in the classic CrossFit recovery position after some sled work! Might we see some more victims from tomorrow's sleds?


Wonder Woman Cycle Week 5

"Ajax" [RX]
9-15-21-27 reps for time of:
...Abmat Situp
...Push Press (95/65#)
Time cap of 10 minutes. Post time.


"Tigra" [RX]
4 Rounds:
...50' Rope Sled Pull (80/60#)
...200m Sprint
*Post slowest round to WT. Rest as needed, but time is capped at 20 minutes!


COMPETITORS

"Ajax" [Comp]
9-15-21-27 reps for time of:
...GHD Sit Up
...HSPU
Post time.


"Katar"
12-10-8 reps for time of:
...Bar Muscle Up
...Kettlebell Snatch (70/53#) - Switch hands halfway each round
Post time.


C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8/6 calorie Row SPRINT
...10 unbroken C2B pull ups
*Post total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round).


"Tigra" [Comp]
5 Rounds:
...50' Rope Sled Pull (80/60#)
...100m Sled Drag (80/60#)
*Post slowest round in WT. Rest as needed, but time is capped at 20 minutes!


Overhead Squat
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Sunday, January 15, 2017

2017-01-16 WOD

Here are some pictures from our 2016 Black Friday Holiday WOD that I forgot to post!


Wonder Woman Cycle Week 5

Agility Ladder Work:
...Spend 10 minutes working on agility ladder drills


Snatch Cycling Progression
...Build to a daily max power snatch (8 min cap)
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpees
...10 Unbroken T&G Power Snatch (60% of daily max)
Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the hang.


COMPETITORS

Agility Ladder Work:
...Spend 10 minutes working on agility ladder drills


Snatch Cycling Progression
...Build to a daily max power snatch (8 min cap)
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpees
...10 Unbroken T&G Power Snatch (60% of daily max)
Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the hang.


"Blockbuster"
For time:
...21 Squat Cleans (135/95#)
...18 Calorie Bike
...15 Squat Cleans (155/105#)
...12 Calorie Bike
...9 Squat Cleans (185/125#)
...6 Calorie Bike
...3 Squat Cleans (225/155#)
Rest 3 minutes
...21 Cal SkiErg
...18 D-Ball cleans (70/50#)
...15 Cal SkiErg
...12 D-Ball cleans (100/70#)
...9 Cal SkiErg
...6 D-Ball cleans (150/100#)
...3 Cal SkiErg
Post total time.


"Agamemnon"
9-15-21-27-21-15-9 reps for time of:
...Row (Calorie)
...Air Squats
...Rest 1 Minute
Post time.


Push Press
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.

Thursday, January 12, 2017

2017-01-13 WOD




Wonder Woman Cycle Week 4

CrossFit Open WOD 12.3
AMRAP in 18 min of:
...15 Box Jumps (24/20") -- NO step ups!
...12 S2OH (115/75#)
...9 Toes to Bar
*Masters (55+): 20" Box, 95/55#, step ups are allowed.
Post rounds/reps.


C&J Ladder:
Every 90 seconds until failure:
...1 Clean and Jerk
*Start at 75% of 1RM and add 10# each round.


COMPETITORS

CrossFit Open WOD 12.3
AMRAP in 18 min of:
...15 Box Jumps (24/20") -- NO step ups!
...12 S2OH (115/75#)
...9 Toes to Bar
*Masters (55+): 20" Box, 95/55#, step ups are allowed.
Post rounds/reps.


C&J Ladder:
Every 90 seconds until failure:
...1 Clean & Jerk
*Start at 75% of 1RM and add 10# each round.


"Charon"
For Time:
...100 Slam Balls (30/20#)
*E2MOM 10 Wall Balls (30/20#)


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8/6 Calorie AAB SPRINT
...10 Unbroken Thrusters (50% of daily max)
*Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the rack.


Back Squat
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.

Wednesday, January 11, 2017

2017-01-12 WOD

There is an "Odin" in the DC Universe, but he's not nearly as important or bad-ass as the Odin in Marvel's Universe (and the Marvel movies). So even though this is the Wonder Woman Cycle, I'm using a sweet picture from Marvel of Thor getting his butt handed to him by his dad. I think that's an accurate depiction of how you'll feel after the workout named after him.


Wonder Woman Cycle Week 4

"Odin" [RX]
10 Rounds:
...15 Double Unders
...5 Deadlifts (135/95#)
...10 Air Squats
...3 Power Clean (135/95#)
...5 Push Ups
...1 Squat Snatch (135/95#)
Time Cap of 30 Minutes.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) and that you do these WODs on Saturday:

"Odin" [Comp]
10 Rounds:
...21 Double Unders
...5 Deadlifts (185/125#)
...15 Air Squats
...3 Power Clean (185/125#)
...9 Push Ups
...1 Squat Snatch (185/125#)
Time Cap of 30 Minutes


"Nuclear"
3 Rounds:
...15 Kettlebell Swings (2x 53/35#)
...100' Farmer Carry Lunge (2x 53/35#)
Post time.


4 Rounds:
...450m Median Run (60/40#)
...Rest 1 minute
For time.


Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie Row SPRINT
...10 unbroken HSPU
*Post total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round).


Barbell Row
...3x6 build to a daily max
...2x6 (80% of daily max)
Post heaviest load.

Tuesday, January 10, 2017

2017-01-11 WOD



Wonder Woman Cycle Week 4

"Mercury" [RX]
21-15-9 reps for time of:
...Front Squat (135/95#)
...Chest to Bar Pull Ups
Time Cap of 12 minutes. Post time.


Sumo Deadlift
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.


COMPETITORS

Muscle Up Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie AAB SPRINT
...5 unbroken ring muscle ups.
*Post total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round).


"Mercury" [Comp]
21-15-9 reps for time of:
...Front Squat (165/115#)
...Chest to Bar Pull Ups
Post time.


"Kung"
4 Rounds:
...16 GHD Sit Ups
...13 Push Ups
...100m Sled Push (100/80#)
...Rest 1 Minute
Post time.


Sumo Deadlift
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.


"Phobos"
For Time:
...100 SDHP (95/65#)
*EMOM 5 lateral burpees

Monday, January 09, 2017

2017-01-10 WOD

A workout named after a super villain who can manipulate time... So does that mean it will feel longer or shorter than 30 minutes?


Wonder Woman Cycle Week 4

"Chronos" [RX]
AMRAP in 30 Minutes:
1-2-3-4-5-6-7-etc. Reps of:
...X00m Run
...X0 Burpees
...X00m Burden Run (20/15#)
...X0 Russian Kettlebell Swings (53/35#)
...X00m Run
...Rest X Minutes
*X = Round #
Post rounds/reps.


COMPETITORS

For Time:
...15 Bar Muscle Ups (20/14# Vest)
Post time.


"Ace"
For Time:
...10 D-Ball over Shoulder (100/70#)
...20 Calorie SkiErg
...30 HSPU
...40 Lateral Hops
...50' Handstand Walk
Post time.


"Chronos" [Comp]
AMRAP in 30 Minutes:
1-2-3-4-5-6-7-etc. Reps of:
...X00m Run
...X0 Burpees
...X00m Sandbag Run (60/40#)
...X0 Russian Kettlebell Swings (70/53#)
...X00m Run
...Rest X Minutes
*X = Round #
Post rounds/reps.


NOT for Time
5x10 reps each:
...Plank Row
...Weighted Sit Up


Strict Press
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.

Sunday, January 08, 2017

2017-01-09 WOD



Wonder Woman Cycle Week 4

Even though the Open has traditionally been more of a test of metabolic conditioning (aka, your "engine"), we still might see some some more technical movements (such as 15.1a or the ascending squat cleans in 16.2), so we don't want to lose any strength/skill by focusing just on metcons. Hit something heavy, not a PR, then during the metcon, hold onto that barbell as long as possible!! It should burn!!


Every 90 Seconds for 10 Rounds:
...1 Squat Snatch @80-90%
Post heaviest load.


"Fury" [RX]
For time:
...9 Snatches (95/65#)
...15 Overhead Squats (95/65#)
...21 Thrusters (95/65#)
...15 Overhead Squats (95/65#)
...9 Snatches (95/65#)
Post time.


COMPETITORS

Every 90 Seconds for 10 Rounds:
...1 Squat Snatch @80-90%
Post heaviest load.


"Fury" [Comp]
For time:
...9 Snatches (115/75#)
...15 Overhead Squats (115/75#)
...21 Thrusters (115/75#)
...15 Overhead Squats (115/75#)
...9 Snatches (115/75#)
Post time.


"Poison"
3 Rounds:
...21 Calorie Bike
...15 Wall Balls (30/20#)
...9 Push Jerks (155/105#)
...Rest 1 minute
Post time.


Overhead Squat
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.


CrossOver Symmetry:
...Iron Scap series.

Thursday, January 05, 2017

2017-01-06 WOD

video
Wow. The video explanations for the Open have come a LOOONG way since 2011...


Wonder Woman Cycle Week 3

"CrossFit Open WOD 11.4"
AMRAP in 10 Minutes:
...60 Bar Facing Burpees
...30 Overhead Squats (120/90#)
...10 Muscle Ups
Post total reps.


Deadlift
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.


COMPETITORS

"CrossFit Open WOD 11.4"
AMRAP in 10 Minutes:
...60 Bar Facing Burpees
...30 Overhead Squats (120/90#)
...10 Muscle Ups
Post total reps.


Deadlift
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.


"Achilles"
4 Rounds:
...50m Forward Sled Drag (55/35#)
...50m Backward Sled Drag (55/35#)
...100m Sprint
...Rest 1 minute
Post total time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 90 Seconds for 3 rounds:
...8/6 Calorie Row SPRINT
...10 Unbroken T&G Power Snatch (60% of daily max)
*Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the rack.


EMOM for 10 Minutes:
...Odd: 10 Strict Pull Ups
...Even: 10 Strict Ring Dips
Post total reps.

Wednesday, January 04, 2017

2017-01-05 WOD



Wonder Woman Cycle Week 3

In Honor of "Holleyman"
30 Rounds:
...5 Wall Balls (20/14#)
...3 HSPU
...1 Power Clean (225/155#)
Time cap of 35 minutes.


COMPETITORS

Every 90 Seconds for 10 Rounds:
...1 Hang Squat Snatch @80-90%
Post heaviest load.


In Honor of "Holleyman"
30 Rounds:
...5 Wall Balls (20/14#)
...3 HSPU
...1 Power Clean (225/155#)
Time cap of 35 minutes.


Clean Cycling Progression
...Build to a daily max power clean
Then,
Every 90 Seconds for 3 Rounds:
...8/6 Calorie Bike SPRINT
...10 Unbroken T&G Power Clean (60% of daily max)
*Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the rack.


For Time:
...200 Double Unders
*Subtract 10 reps every time you break.


Bench Press
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

Tuesday, January 03, 2017

2017-01-04 WOD

Artemis was another Amazon who defeated Diana in a contest to become Wonder Woman for a short time. She was eventually killed in battle fighting the White Magician in an alternate dimension which gave him extreme power. So during this workout, don't die... like Artemis...


Wonder Woman Cycle Week 3

"Artemis" [RX]
AMRAP in 14 Minutes:
3-6-9-12-etc. reps of:
...Push Up
...Abmat Sit Up
...KB Swing (53/35#)
...Strict Pull Up (any grip allowed)
Post rounds/reps.


"Klarion" [RX]
EMOM for 7 Minutes:
...12 Overhead Lunges (30/20#)
...Max Slam Balls in remaining time (30/20#)*
*Score is total slam balls.


COMPETITORS

"Artemis" [Comp]
AMRAP in 14 Minutes:
3-6-9-12-etc. reps of:
...Push Up
...GHD Sit Up
...KB Swing (70/53#)
...Strict Pull Up (any grip allowed)
Post rounds/reps.


"Klarion" [Comp]
EMOM for 7 Minutes:
...6 Pistols
...Max D-Ball over shoulder*
*100/70# = 1 point, 150/100# = 2 points
Score is total points.


"Pratt"
AMRAP in 14 Minutes:
...25' Overhead Walking Lunge (115/75#)
...6 Lateral Burpees
...25' Front Rack Walking Lunge (115/75#)
...3 Bar Muscle Up
Post rounds/reps.


5x400m run
...rest 90 sec between runs


Barbell Row
...3x10 build to a daily max
...2x10 (80% of daily max)
Post heaviest load.

Monday, January 02, 2017

2017-01-03 WOD

Torcha and Inventa worked together in a plot to take over Paradise Island from the Amazons. Try to tackle them both if you can!


Wonder Woman Cycle Week 3

Front Squat
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.


"Torcha" [RX]
For Time:
...50 Air Squats
...25 Pull Ups
...5 Squat Cleans (185/125#)
...30 Air Squats
...15 Pull Ups
...3 Squat Cleans (185/125#)
...20 Air Squats
...5 Pull Ups
...1 Squat Cleans (185/125#)
Post time.


COMPETITORS

Front Squat
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.


"Torcha" [Comp]
For Time:
...50 Air Squats
...5 Strict Ring Muscle Ups
...5 Squat Cleans (255/165#)
...30 Air Squats
...3 Strict Ring Muscle Ups
...3 Squat Cleans (255/165#)
...10 Air Squats
...1 Strict Ring Muscle Ups
...1 Squat Cleans (255/165#)
Post time.


"Inventa"
For time:
...21 Box Jumps (24/20")
...21 Strict Press (95/65#)
...15 Box Jumps (24/20")
...15 Push Press (135/95#)
...9 Box Jumps (24/20")
...9 Push Jerk (185/125#)
...3 Box Jumps (24/20")
...3 Split Jerk (225/185#)
*200m run every time you drop the barbell mid-set.
Post time.


C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8/6 calorie AAB SPRINT
...10 unbroken C2B pull ups
*Post total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round).


CrossOver Symmetry:
...Iron Scap series.

Sunday, January 01, 2017

2017-01-02 WOD

Tomorrow, we're starting off the New Year with a farewell WOD to 2016! Don't forget, one of the BIGGEST factors for success to New Year's Resolutions (or goal-setting in general), is having a social support group! So bring a friend to the Partner Workout tomorrow, or if you show up stag, I'm sure you can find one here! Remember, tomorrow will be our typical Holiday WOD schedule. There will be only one class at 8:30am, and all other classes will be cancelled for the day! If you're not a regular member of Sigma CrossFit, please fill out the PARQ from our Get Started page (http://www.sigmacrossfit.com/p/get-started.html), if you don't have access to a printer, we have extras at the gym on top of the Kill Cliff refrigerator.


Wonder Woman Cycle Week 3

"Sigma's Farewell to 2016 Holiday WOD"
Teams of 2:
AMRAP in 12 Minutes
...31 Deadlifts (95/65#)
...20 Hang Cleans (95/65#)
...16 Thrusters (95/65#)
Post rounds/reps.


COMPETITORS

"Sigma's Farewell to 2016 Holiday WOD"
Teams of 2:
AMRAP in 12 Minutes
...31 Deadlifts (115/75#)
...20 Hang Cleans (115/75#)
...16 Thrusters (115/75#)
Post rounds/reps.


"Armageddon"
21-15-9 reps for time of:
...Bike (Calories)
...Back Squat (275/185#) from the rack
Post time.


Handstand Walk Practice:
...Spend 10-15 minutes working on handstand walking progressions.


Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8 Burpees to 6"
...10 unbroken HSPU
*Post total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the burpes and then immediately do as many quality unbroken reps as possible (up to 10 per round).


Push Press
...3x8 build to a daily max
...2x8 (80% of daily max)
Post heaviest load.