Tuesday, February 28, 2017

2017-03-01 WOD

Metallo, a classic foe against Superman, a cyborg whose power source is none other than kryptonite! How high can you climb in this ladder?


"Metallo" [RX]
For time:
...10 Bar Facing Burpees
...9 Clean and Jerks (135/85#)
...8 Bar Facing Burpees
...7 Clean and Jerks (155/105#)
...6 Bar Facing Burpees
...5 Clean and Jerks (185/125#)
...4 Bar Facing Burpees
...3 Clean and Jerks (205/135#)
...2 Bar Facing Burpees
...1 Clean and Jerk (225/145#)
*Three strikes rule; 3 failed lifts ends the workout.
Post time.


Navy Boxing Barbell Row:
...Build to a daily max single in the barbell row with perfect form, then:
2x5 reps each at 70% of daily max:
...Clean Grip
...Narrow Grip
...Wide Grip
...Mixed Grip (both ways)
...Underhand Grip
Post heaviest load.


"Metallo" [Comp]
For time:
...10 Bar Facing Burpees
...9 Clean and Jerks (155/105#)
...8 Bar Facing Burpees
...7 Clean and Jerks (185/115#)
...6 Bar Facing Burpees
...5 Clean and Jerks (225/145#)
...4 Bar Facing Burpees
...3 Clean and Jerks (275/175#)
...2 Bar Facing Burpees
...1 Clean and Jerk (315/205#)
*Three strikes rule; 3 failed lifts ends the workout.
Post time.


"Vartox"
Every 2 Minutes for 5 Rounds:
...100m Sled Drag (80/60#)
...15 Alternating Pistols
...Max Calorie Assault Bike in remaining time
*Score is total calories. Rest 2 minutes between rounds.


Bar Muscle Up Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie SkiErg SPRINT
...5 unbroken bar 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).


Navy Boxing Barbell Row:
...Build to a daily max single in the barbell row with perfect form, then:
2x5 reps each at 70% of daily max:
...Clean Grip
...Narrow Grip
...Wide Grip
...Mixed Grip (both ways)
...Underhand Grip
Post heaviest load.

Monday, February 27, 2017

2017-02-28 WOD

Grant and Justin going for the redo on 17.1 earlier today!


Superman Cycle Week 2

"Black Zero" [RX]
In teams of 2,
5 Rounds:
...50/40 Calorie Bike
...30 Kettlebell Swings (53/35#)
...20 Wall Balls (30/20#)
Post time.


COMPETITORS

"Black Zero" [Comp]
In teams of 2,
5 Rounds:
...60/50 Calorie Row
...30 Kettlebell Swings (70/53#)
...10 D-Ball Over Shoulder (100/70#)
Post time.


3 Rounds:
...2x25' Overhead Walking Lunge (115/75#)
...2x25' Handstand Walk
Post time.


NOT For Time:
...75 Hip Extensions


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.


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

Sunday, February 26, 2017

2017-02-27 WOD



Superman Cycle Week 2

"Guardian" [RX]
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
...Back Squat (135/95#)
...Shoulder to Overhead (135/95#)
...Toes to Bar
Time cap of 20 minutes. Post time.


COMPETITORS

"Guardian" [Comp]
10-9-8-7-6-5-4-3-2-1 reps of:
...Back Squat (155/105#)
...Strict HSPU
...Toes to Bar
Time cap of 20 minutes. Post time.


"Jax-Ur"
5 Rounds:
...40 Double Unders
...5-4-3-2-1 Rope Climbs
Post time.


"Titano"
15-12-9 reps of:
...Chest to Bar Pull Ups
...Front Squat*
...GHD Sit Up (20/15# SLAM BALL, do not use wall balls!)
*Weight increases each round:
...135/85#
...185/125#
...225/145#
Post time.


Clean Cycling Progression
...Build to a daily max power clean
Then,
Every 90 Seconds for 3 Rounds:
...8/6 SkiErg Sprint
...10 Unbroken T&G Power Clean (60% of daily max)
Post heaviest load and total clean 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 position.


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

Thursday, February 23, 2017

2017-02-24 WOD




Superman Cycle Week 1

CrossFit Open WOD 17.1

For time:
...10-20-30-40-50 Alternating 1-arm DB Snatch (50/35#)
...15 Burpee Box Jump Overs (24/20")
Time cap of 20 minutes. Post time. (Tie-break times are taken after each round of BBJO).

Please remember to reserve your heat time here: https://docs.google.com/forms/d/e/1FAIpQLSdltrBlKKUoLsgX6Dw2NSbG_zSgqZcBAlQ_I15yVA-eR-CcpQ/viewform

***There will be one heat reserved for non-competitors (not registered for the 2017 Open) at each regular scheduled class time. Make sure to get your warm up and mobility in beforehand (on the Warm Up Whiteboard).

Wednesday, February 22, 2017

2017-02-23 WOD

This is from October 2012! We had only been in the "new" space for about 3 months. Just 6 people doing "Fight Gone Bad" in a class with just 2 rowers, tiny 4" speakers on my stereo, and a teeny tiny rig in the back... We've grown a little since then...


Superman Cycle Week 1

Every 3 Minutes for 5 Rounds: [RX]
...200m Run
...10 Bench Press (135/95#)
...Max Calorie Row in remaining time
Score is total calories. Rest 3 minutes between rounds.


COMPETITORS

"Steel" [RX]
...21 Thrusters (95/65#)
...18 Deadlifts (135/85#)
...15 Thrusters (135/85#)
...12 Deadlifts (185/115#)
...9 Thrusters (185/115#)
...6 Deadlifts (225/145#)
...3 Thrusters (225/145#)
Post time.


Every 3 Minutes for 5 Rounds: [Comp]
...200m Run
...10 Bench Press (185/125#)
...Max Calorie Row in remaining time
Score is total calories. Rest 3 minutes between rounds.


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 5 per round).


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

Tuesday, February 21, 2017

2017-02-22 WOD

Superman has a Superdog!


Superman Cycle Week 1

"Krypto"
AMRAP in 20 minutes:
1-2-3-4-5-etc. Reps Of:
...X0 Burpee to 6"
...X00m Run
...X0 Double Unders
...X0 Calorie Row/Bike/SkiErg
...1 minutes Rest
Post rounds/reps.


COMPETITORS

"Krypto"
AMRAP in 20 Minutes:
1-2-3-4-5-etc. Reps Of:
...X0 Burpee to 6"
...X00m Run
...X0 Double Unders
...X0 Calorie Row/Bike/SkiErg
...1 minutes Rest
Post rounds/reps.


C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8/6 Calorie SkiErg SPRINT
...10 unbroken C2B pull ups
*Post total pull 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).


Push Press
...3x2 build to a daily max
...2x2 (80% of daily max)
Post heaviest load.

Monday, February 20, 2017

2017-02-21 WOD

The one thing Lex Luthor was REALLY good at, was exposing Superman's weakness: kryptonite! With all of the different movements in Luthor's metcon tomorrow, he might expose a weakness in you...


Superman Cycle Week 1

"Luthor" [RX]
9-6-3 reps of:
...Squat Clean (185/125#)
...HSPU
Rest 1 minute, then 15-12-9 reps of:
...Calorie Row
...Jerk (135/95#)
Rest 1 minute, then 21-15-9 reps of:
...Toes to Bar
...Wall Balls (20/14#)
Post time.


COMPETITORS

"Luthor" [Comp]
9-6-3 reps of:
...Squat Clean (205/135#)
...Strict HSPU (-5/-3")
Rest 1 minute, then 15-12-9 reps of:
...Calorie Bike
...Jerk (155/105#)
Rest 1 minute, then 21-15-9 reps of:
...Toes to Bar
...Wall Balls (30/20#)
Post time.


"Lana"
...50 Burpee Box Jump Overs (24/20")
*EMOM 10 Kettlebell Swings (53/35#)


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8/6 Calorie Row 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.


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

Sunday, February 19, 2017

2017-02-20 WOD


Welcome to the Superman Cycle! During this short 5 week cycle, our focus is going to be performing well in the CrossFit Open! You may be asking, "why is this the Superman Cycle?" Well, no one has the same "give me everything you've got, I can take it!" attitude that Superman embodies. So during the CrossFit Open, we want you to borrow Superman's attitude every week and don't stress about what Dave Castro might throw at us, because if you've been following our programming thus far, you'll be ready for anything! Let those Open announcements bounce off your chest like bullets on the big red "S" and tackle them knowing that you're more powerful than a locomotive and able to leap tall box jumps in a single bound!


Superman Cycle Week 1

AMRAP in 5 minutes:
...HS Walk for distance
*Must be completed in 5' increments. Hands must start BEHIND the line and must completely cross the next line to count it. Same standards as 16.1, but on your hands!


"Zod" [RX]
3 Rounds:
...15 Deadlifts (155/105#)
...12 Chest to Bar Pull Ups
...9 Bar Facing Burpees
...6 Power Cleans (155/105#)
...3 Bar Muscle Ups
Time cap of 15 minutes. Post time.


COMPETITORS

AMRAP in 5 minutes:
...HS Walk for distance
*Must be completed in 5' increments. Hands must start BEHIND the line and must completely cross the next line to count it. Same standards as 16.1, but on your hands!


"Zod" [Comp]
3 Rounds:
...15 Deadlifts (185/125#)
...12 Chest to Bar Pull Ups
...9 Bar Facing Burpees
...6 Power Cleans (185/125#)
...3 Bar Muscle Ups
Post time.


"Bizarro"
3 Rounds:
...15 DB Snatch (50/35#)
...12 DB Thruster (50/35#)
...9 DB Overhead Lunges (50/35#)
Post time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 2 minutes for 3 rounds:
...200m Run
...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 run 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.


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

Thursday, February 16, 2017

2017-02-17 WOD

Go for big sets and you'll get through this one quickly! With all the variety of movements in this WOD, this is good prep for the Open, which starts in one week!


Wonder Woman Cycle Retest Week

"Unbroken" [RX]
For time:
...50/40 Calorie Row
...50 Double Unders
...40 Box Jumps (24/20")
...40 Wall Balls (20/14#)
...30 HSPU
...30 C2B Pull Ups
...20 Shoulder to Overhead (135/85#)
...20 Toes to Bar
...10 Power Snatch (115/75#)
...10 Bar Muscle Ups
Time cap of 25 minutes. Post time. Compare to 2016-12-16.


COMPETITORS

"Unbroken" [Comp]
For time:
...50 Calorie Row
...50 Double Unders
...40 Box Jumps (24/20")
...40 Wall Balls (20/14#)
...30 HSPU
...30 C2B Pull Ups
...20 S2OH (165/115#)
...20 Toes to Bar
...10 Power Snatch (135/85#)
...10 Ring Muscle Ups
Time cap of 25 minutes. Post time. Compare to 2016-12-16.


"Hermes"
5 Rounds:
...100m Sled Drag (55/35#)
*Add 10/5# to the sled every round. Compare to 2016-12-16.

Wednesday, February 15, 2017

2017-02-16 WOD

Hippolyta is Diana's mother and was the first and fourth Wonder Woman.


Wonder Woman Cycle Retest Week

"Hippolyta" [RX]
For time:
...27 Lateral Burpees
...27 Deadlifts (135/85#)
...21 Lateral Burpees
...21 Front Squats (135/85#)
...15 Lateral Burpees
...15 Shoulder to Overhead (135/85#)
...9 Lateral Burpees
...9 Thrusters (135/85#)
Time cap of 15 minutes. Post time. Compare to 2016-12-15.
RX+1 = 165/115#


COMPETITORS

RECOVERY DAY:
At a leisurely pace:
...2k Row
...3 mi Bike
...1 mi Run

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:


"Hippolyta" [Comp]
For time:
...27 Lateral Burpees
...27 Deadlifts (185/125#)
...21 Lateral Burpees
...21 Front Squats (185/125#)
...15 Lateral Burpees
...15 Shoulder to Overhead (185/125#)
...9 Lateral Burpees
...9 Thrusters (185/125#)
Post time. Compare to 2016-12-15.
RX+1 = 225/145#


"MLA"*
AMRAP in 8 minutes:
1-2-3-4-5-6-etc. reps of:
...Row X00m
...Rope Climb
Post rounds/reps. Compare to 2016-12-15.
*Magic Lasso of Aphrodite

Tuesday, February 14, 2017

2017-02-15 WOD



Wonder Woman Cycle Retest Week

Find a 5RM Touch-and-go Power Clean. Post heaviest load. Compare to 2016-12-14.


"Ares" [RX]
AMRAP in 7 minutes
3-6-9-12-etc.
...Kettlebell Swings (53/35#)
...Abmat Sit-ups
Post rounds/reps. Compare to 2016-12-14.


COMPETITORS

Find a 5RM Touch-and-go Power Clean. Post heaviest load. Compare to 2016-12-14.


"Ares" [Comp]
AMRAP in 7 minutes
3-6-9-12-etc.
...Kettlebell Swings (70/53#)
...GHD Sit-Up
Post rounds/reps. Compare to 2016-12-14.


"Blackwing"
5 Rounds:
...15 calorie bike
...5 Ring Muscle Ups
Post time. Compare to 2016-12-14.

Monday, February 13, 2017

2017-02-14 WOD

Here's Shane Garrett, The Fittest Games 2017 Masters Champion, working on some clean and jerks in a heavy metcon! Tomorrow's C&J isn't as heavy, but the technique (power clean right into push jerk) is still the same!


Wonder Woman Cycle Retest Week

"Diana"
AMRAP in 9 minutes
...6 Clean and Jerk (135/85#)
...8 Chest to Bar Pull Ups
...10 Toes to Bar
Then,
...6 minutes to establish a 3RM Overhead Squat from the ground.
Post rounds/reps and load. Compare to 2016-12-13.


COMPETITORS

"Diana"
AMRAP in 9 minutes
...6 Clean and Jerk (135/85#)
...8 Chest to Bar Pull Ups
...10 Toes to Bar
Then,
...6 minutes to establish a 3RM Overhead Squat from the ground.
Post rounds/reps and load. Compare to 2016-12-13.


Find your 10RM Back Squat. Post heaviest load. Compare to 2016-12-13.

Sunday, February 12, 2017

2017-02-13 WOD

Hey guys! Remember, this is RETEST WEEK, so try to look up all of your old scores in WODTogether so you know what to shoot for! Go get it!


Wonder Woman Cycle Retest Week

Hey guys! Remember, this is RETEST WEEK, so try to look up all of your old scores in WODTogether so you know what to shoot for! Go get it!


Find 5RM Touch-and-Go Power Snatch. Post heaviest load. Compare to 2016-12-12.


"Dick" [RX]
21-15-9
...Wall Ball (20/14#)
...Box Step Up (20/14# to 24/20" box, holding your wall ball)
Time Cap of 10 Minutes. Post time. Compare to 2016-12-29.


COMPETITORS

Find 5RM Touch-and-Go Power Snatch. Post heaviest load. Compare to 2016-12-12.


"Dick" [Comp]
21-15-9
...Wall Ball (30/20#)
...Alternating Pistol (30/20#, holding your wall ball)
Post time. Compare to 2016-12-29.


"Circe"
AMRAP in 15 Minutes:
...25' Overhead Walking Lunge (115/75#)
...10 Deadlifts (115/75#)
...25' Front Rack Walking Lunge (115/75#)
...10 Push Press (115/75#)
Post rounds/reps. Compare to 2016-12-12.

Thursday, February 09, 2017

2017-02-10 WOD

Professor Menace created a robotic duplicate of Wonder Woman that he could control with his "brain-impulses"! Double unders and thrusters, 2 skills that have been tested in EVERY CrossFit Open thus far... If you plan on doing the Open this year, make sure when you register that you put "Sigma CrossFit" as your affiliate AND as your team!


Wonder Woman Cycle Week 8

"Menace" [RX]
3 Rounds:
...45 Double Unders
...15 Thrusters (95/65#)
Post time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 2 Minutes for 3 rounds:
...200m Run
...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 first part 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.


COMPETITORS

"Menace" [Comp]
3 Rounds:
...45 Double Unders
...15 DB Thrusters (2x50/35#)
Post rounds/reps.


"Teekl"
4 rounds of:
...100m Farmer Carry (2x53/35#)
...50m Sled Push (100/80#)
...10 D-Ball Over Shoulder (100/70#)
Post time.


"You wouldn't like me when I'm angry" [Comp]
AMRAP in 20 Minutes:
...Assault Bike for Calories:
Every 2 minutes, 5 Overhead Squats (135/85#), including the start of the WOD. Post total calories.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 2 Minutes for 3 rounds:
...200m Run
...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 first part 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
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

Wednesday, February 08, 2017

2017-02-09 WOD


For anybody that wants to try the competitors' WODs today, check out this video from the 2009 CrossFit Games!


Wonder Woman Cycle Week 8

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


10 Rounds:
...15/10 Calorie Bike/Row
...1 Clean and Jerk (80-100%)
Alternate between bike and rower each round. Rest as needed, but time is capped at 20 minutes! Post heaviest load.


COMPETITORS

2009 Games Event 7
AMRAP in 8 minutes:
...4 Strict Parallette HSPU (30" width, -4/-1" deficit)
...9 Kettlebell Swings (70/53#)
...12 GHD Sit Ups
Post rounds/reps. Compare to the 2009 CF Games leaderboard! Patrick Burke got 7 rounds + 4 reps back then.


10 Rounds:
...15/10 Calorie Bike/Row
...1 Clean and Jerk (80-100%)
Alternate between bike and rower each round. Rest as needed, but time is capped at 20 minutes! Post heaviest load.


PICK ONE (not both):
"Polaris"
7 Rounds:
...5 Chest to Bar
...3 Bar Muscle Ups
...1 Rope Climb
Post time.

-OR-

C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8 Burpee to 6"
...10 unbroken C2B pull ups
Post total pull 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 first part and then immediately do as many quality unbroken reps as possible (up to 10 per round).


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

Tuesday, February 07, 2017

2017-02-08 WOD

There have been many different drawings of Hades, Greek god of the underworld, in the Wonder Woman comics, from an obese slob (like Jabba the Hutt), to the most recent comics as a little boy who looks like he has melting candles on his head. The depiction above is from the animated DC Universe. Regardless, a workout named after Hades is definitely going to burn!


Wonder Woman Cycle Week 8

"Hades" [RX]
For Time:
...500/450m Row
...400m Run
...30 Wall Balls (20/14#)
...20/15 Calorie Bike
...10 D-Ball Cleans (100/70#)
Post time.


3 rounds of:
...10 DB Bench
...10 DB Plank Rows (per side)
...10 DB Sit Ups
...10 Palov Press (per side)
You choose the weight for each movement.


COMPETITORS

Every 3 minutes for 5 rounds:
...300m SkiErg
...Max Effort Bench Press (155/105#)
Post total bench press reps.


"Hades" [Comp]
For Time:
...500/450m Row
...400m Run
...30 Pistols (20/14#)
...20/15 Calorie Bike
...10 D-Ball Cleans (150/100#)
Post time.


3 rounds of:
...10 DB Bench
...10 DB Plank Rows (per side)
...10 DB Sit Ups
...10 Palov Press (per side)
You choose the weight for each movement.


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

Monday, February 06, 2017

2017-02-07 WOD

These are pictures from when we did "Murph" last Memorial Day, May 2016! Remember, this time it's a Murph-sprint! So leave your weight vests at home!


Wonder Woman Cycle Week 8

In honor of "Murph" (sprint)
For time:
...1 Mile Run
...20 Rounds of Cindy
...1 Mile Run
No vest. Plow through this as quickly as possible. Time cap of 40 minutes. Post time.


COMPETITORS

10 Rounds:
...15/10 Calorie Bike/Row
...1 Squat Snatch (80-100%)
Alternate between bike and row each round. Rest as needed, but time is capped at 20 minutes! Post heaviest load.


In honor of "Murph" (sprint)
For time:
...1 Mile Run
...20 Rounds of Cindy
...1 Mile Run
No vest. Plow through this as quickly as possible. Post time.


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8 bar facing burpees
...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 first part 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
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

Sunday, February 05, 2017

2017-02-06 WOD

About 1 year ago... The aftermath when a WOD finishes is still the same!


Wonder Woman Cycle Week 8

"Mystic" [RX]
AMRAP in 8 minutes of...
...10 Lateral Burpees
...10 Front Rack Lunge (95/65#)
...10/8 Calorie Row
Then,
...7 min to establish 1RM Hang Clean
Post rounds/reps and load.


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


COMPETITORS

"Playboy"
3 Rounds:
...25' Handstand Walk
...20 Toes to Bar
...25' Handstand Walk
...20 Wall Balls (30/20#)
Post time.


"Mystic" [Comp]
AMRAP in 8 minutes of...
...10 Lateral Over Bar Burpees
...10 Front Rack Lunge (115/75#)
...10/8 Calorie Bike
Then,
...7 min to establish 1RM Hang Clean
Post rounds/reps and load.


NOT for time:
...100 Hip Extensions


Muscle Up Cycling Progression
Every 2 minutes for 3 Rounds:
...200m Run
...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 first part and then immediately do as many quality unbroken reps as possible (up to 10 per round).


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

Thursday, February 02, 2017

2017-02-03 WOD

Wonder Woman Cycle Week 7

"Climbing Karen" [RX]
For time:
...150 Wall Ball Shots (20/14#)
1 rope climb (12') anytime you break from wall balls. Resting while holding the ball is considered breaking! Time cap of 12 minutes. Post time.


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


COMPETITORS

"2014 Games 21-15-9 Complex"
3 rounds with descending reps:
...8-6-4 Deadlifts (155/115#)
...7-5-3 Cleans (155/115#)
...6-4-2 Snatches (155/115#)
...8-6-4 Pull Ups
...7-5-3 Chest to Bar
...6-4-2 Bar Muscle Up
Post time.


"Climbing Karen" [Comp]
For time:
...150 Wall Ball Shots (20/14#)
1 rope climb (15') anytime you break from wall balls. Resting while holding the while ball is considered breaking! Time cap of 12 minutes. Post time.


With a Partner:
...800m Sled Push/Sled Drag (155/110#)*
*Partners can both work at the same time, one pushing the sled, one pulling it.


D-Ball Shoulder Hold:
...Accumulate 2 minutes per side holding a 150/100# D-Ball on your shoulder.


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

Wednesday, February 01, 2017

2017-02-02 WOD



Wonder Woman Cycle Week 7

"Nifty" [RX]
5 Rounds:
...50 Double Unders
...30 Sit Ups
...10 Burpees to 12"
Time cap of 20 minutes. Post time.


COMPETITORS

"Killer"
...15/10 Calorie Bike
...9 Clean & Jerk (155/105#)
...15/10 Calorie Bike
...6 Clean & Jerk (205/135#)
...15/10 Calorie Bike
...3 Clean & Jerk (255/165#)
...15/10 Calorie Bike
Post time.


"Nifty"
5 Rounds:
...50 Double Unders
...30 Sit Ups
...10 Burpees to 12"
Post time.


Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 Calorie Ski 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).


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