Wednesday, July 26, 2017

2017-07-27 WOD

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

Batman Cycle Week 4


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


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

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


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


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


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

Tuesday, July 25, 2017

2017-07-26 WOD

Batman Cycle Week 4

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


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


COMPETITORS

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


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


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


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


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

Monday, July 24, 2017

2017-07-25 WOD

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


Batman Cycle Week 4

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


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


COMPETITORS

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


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


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


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


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

Sunday, July 23, 2017

2017-07-24 WOD

Batman Cycle Week 4

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


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


COMPETITORS

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


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


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


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


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

Thursday, July 20, 2017

2017-07-21 WOD

Batman Cycle Week 3

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


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


COMPETITORS

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


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


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


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


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

Wednesday, July 19, 2017

2017-07-20 WOD

Batman Cycle Week 3

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


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


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

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


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


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


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


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

Tuesday, July 18, 2017

2017-07-19 WOD

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


Batman Cycle Week 3

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


COMPETITORS

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


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


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


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


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

Monday, July 17, 2017

2017-07-18 WOD

Batman Cycle Week 3

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


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


COMPETITORS

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


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


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


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


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

Sunday, July 16, 2017

2017-07-17 WOD

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


Batman Cycle Week 3

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


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


COMPETITORS

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


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


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


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


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

Thursday, July 13, 2017

2017-07-14 WOD

Batman Cycle Week 2

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


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


COMPETITORS

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


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


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


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


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


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

Wednesday, July 12, 2017

2017-07-13 WOD

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


Batman Cycle Week 2

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


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


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


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


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


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


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

Tuesday, July 11, 2017

2017-07-12 WOD

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


Batman Cycle Week 2

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


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


COMPETITORS

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


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


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


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

Monday, July 10, 2017

2017-07-11 WOD

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


Batman Cycle Week 2

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


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


COMPETITORS

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


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


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


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


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

Last chance to buy our 2017 Heroes Shirt!

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

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

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

A post shared by Ted Lavarias (@sigmacrossfit) on

Sunday, July 09, 2017

2017-07-10 WOD

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


Batman Cycle Week 2

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


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


COMPETITORS

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


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


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


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


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

Thursday, July 06, 2017

2017-07-07 WOD

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


Batman Cycle Week 1

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


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


COMPETITORS

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


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


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


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


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

Wednesday, July 05, 2017

2017-07-06 WOD




Batman Cycle Week 1

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


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


COMPETITORS

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


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


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


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


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

Tuesday, July 04, 2017

2017-07-05 WOD

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


Batman Cycle Week 1

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



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

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


COMPETITORS

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


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


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


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



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

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

Monday, July 03, 2017

2017-07-04 Holiday WOD tomorrow!

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

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

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


Batman Cycle Week 1

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


COMPETITORS

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


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


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

Sunday, July 02, 2017

2017-07-03 WOD

Batman Cycle Week 1

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


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


COMPETITORS

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


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


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


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


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