Thursday, November 30, 2017

2017-12-01 WOD

Wolverine Cycle Week 10

30 rounds for time:
...1 Squat Snatch (135/95#)
...3 HSPU
...5 Bar Facing Burpees
Time cap of 35 minutes. Record time.


COMPETITORS

Back Squat for load:
...5-5-3-3-1-1-1-1-1 reps
Record heaviest load.


5 Rounds NOT for time:
...10 Supine Barbell Rows
...15 Romanian Deadlift
Move immediately from rows to deadlifts. Rest between rounds as needed.


Wolverine HS Walk Progression:
5 rounds:
...1 minute of HS Walk for max distance (minimum of 5' increments)
...1 minute rest
Record total distance.


30 Rounds for Time of:
...1 Squat Snatch (185/125#)
...3 Strict HSPU
...5 Bar Facing Burpees
Time cap of 35 minutes. Record time.

Wednesday, November 29, 2017

2017-11-30 or 2017-12-02 WOD

Erik Lehnsherr, the name most commonly associated with the mutant supervillain Magneto! In this workout, it's going to take more mental focus rather than physical strength to keep moving that metal across the room!

Wolverine Cycle Week 10

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


"Erik"
AMRAP in 10 minutes:
...10 Dumbbell Clean (50/35#)
...25ft Dumbbell front rack lunge (50/35#)
...10 Renegade Rows (50/35#)
...25ft Dumbbell front rack lunge (50/35#)
Record rounds/reps.


COMPETITORS

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

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


"Erik"
AMRAP in 10 minutes:
...10 Dumbbell Clean (50/35#)
...25ft Dumbbell front rack lunge (50/35#)
...10 Renegade Rows (50/35#)
...25ft Dumbbell front rack lunge (50/35#)
Record rounds/reps.


Heavy Single Oly:
...Build up to a heavy single C&J.
Record heaviest load.


5-4-3-2-1 reps for time:
...Cluster (185/125#)
...Rope Climbs
Record time.

Tuesday, November 28, 2017

2017-11-29 WOD

Wolverine Cycle Week 10

For time:
...20 Assault Bike Calories
...30 Toes to Bar
...50 Wall Balls (20/14#)
...800m Run
...50 Wall Balls (20/14#)
...30 Toes to Bar
...20 Assault Bike Calories
Record time.


COMPETITORS

For time:
...20 Assault Bike Calories
...30 Toes to Bar
...50 Wall Balls (20/14#)
...800m Run
...50 Wall Balls (20/14#)
...30 Toes to Bar
...20 Assault Bike Calories
Record time.


Beast Work
5 rounds NOT for time:
...10 Calorie SkiErg
...50' Rope Sled Pull (1R35/95#)
...Max Effort Ring Body Rows (Feet on Box)
...Rest 1 minute


2 rounds for max reps:
...1 Minute of KB Swings (53/35#)
...1 Minute of Right Arm KB Snatches (53/35#)
...1 Minute of Left Arm KB Snatches (53/35#)
...1 Minutes of KB Swings (53/35#)
...2 Minutes Rest
Record total reps.

Monday, November 27, 2017

2017-11-28 WOD

Start texting your friends now to find a partner for the WOD tomorrow!

Wolverine Cycle Week 10

Front Squat
...5-5-3-3-1-1-1-1-1 for load.
Record heaviest load.


In teams of 2, 30 RFT:
...150' Shuttle Sprint
...2 D-Ball/D-Bag Over the Shoulder (100/70#)
...50' Shuttle Sprint
*Switch partners every round. Record time.


COMPETITORS

Front Squat
...5-5-3-3-1-1-1-1-1 for load.
Record heaviest load.


In teams of 2, 30 RFT:
...150' Shuttle Sprint
...2 D-Ball/D-Bag Over the Shoulder (150/100#)
...50' Shuttle Sprint
*Switch partners every round. Record time.


2-4 Sets:
...1 Power Clean + 3 Push Jerk (85% of 1RM C&J)
Record heaviest load and number of sets.


Clean Pull
...4x4 (110% of 1RM C&J)
Record load.

Sunday, November 26, 2017

2017-11-27 WOD

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Wolverine Cycle Week 10

In honor of "Viola"
AMRAP in 20 minutes:
...400m Run
...11 Power Snatch (95/65#)
...17 Pull Ups
...13 Power Cleans (95/65#)
Record rounds/reps.


COMPETITORS

Deadlift
...5-5-3-3-1-1-1-1-1 reps for load.
Record heaviest load.


In honor of "Viola"
AMRAP in 20 minutes:
...400m Run
...11 Power Snatch (95/65#)
...17 Pull Ups
...13 Power Cleans (95/65#)
Record rounds/reps.


5 rounds NOT for time:
...10 Jack knives
...20 Second Hollow Hold
...Rest 30 seconds
*Do not rest between jack knives and hollow hold!

Thursday, November 23, 2017

2017-11-24 Black Friday Holiday WOD

Hi everyone!
Don't forget, we will be having a Black Friday Holiday WOD tomorrow, Nov 24th! As with all Holiday WODs, there will be only one class at 8:30am, all other classes will be cancelled for the day. This WOD will also be open to the general public! So feel free to invite your friends and family who might want to burn off those Thanksgiving calories!


"Friendsgiving"
In teams of 2, AMRAP in 16 minutes:
...21 Partner Med Ball Sit Ups (20/14#)*
...38 Wall Balls (20/14#)**
...46 Med Ball Deadlifts (20/14#)**
*21 reps per partner
**One person works at a time, switch as needed until you complete the total reps

Tuesday, November 21, 2017

2017-11-22 WOD

Wolverine Cycle Week 9

Sigma Strength Protocol: Back Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max and load/reps of +sets.


AMRAP in 15 minutes of:
...21 cal Row
...15 Box Jumps
...9 C2B Pull Ups
Record rounds/reps.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max and load/reps of +sets.


5 rounds NOT for time:
...40 Abmat Sit Ups
...Max time Forearm Plank hold
*DO NOT REST BETWEEN THE SIT-UPS AND PLANK


AMRAP in 15 min of:
...21 cal SkiErg
...15 DB Snatch (50/35#)
...9 C2B Pull Ups
Record rounds/reps.


For time:
...100 Power Cleans (115/75#)
*Every time you break 10/8 cal Row. Record time.

Monday, November 20, 2017

2017-11-21 WOD

Wolverine Cycle Week 9

Bench Press for max load:
...5-5-3-3-1-1-1-1-1 reps
Record heaviest load.


3 rounds for time:
...10 D-Ball/D-bag Over Shoulder (100/70#)
...15 HSPU
...20 GHD Sit Ups
Record time.


COMPETITORS

Bench Press for max load:
...5-5-3-3-1-1-1-1-1 reps
Record heaviest load.


3 rounds for time:
...10 D-Ball/D-bag Over Shoulder (150/100#)
...15 Deficit HSPU (-4/2")
...20 Pistol Squats
Record time.


5 Rounds NOT for time:
...8 Snatch Grip Barbell Shrug
...8 Barbell Curl
...5 Plyo Push Up (45/25#)
Move immediatley from one movement to the next. Rest as needed between rounds.


For time:
...5-10-15-20-25-20-15-10-5 cal Bike Sprint
...10-20-30-40-50-40-30-20 sec Rest
Record time.

Sunday, November 19, 2017

2017-11-20 WOD

Wolverine Cycle Week 9

"Vino" [RX]
10 rounds for time:
...20 Double Unders
...10 Toes to Bar
...10 Front Squats (95/65#)
Record time.


COMPETITORS

"Vino" [Comp]
10 rounds for time:
...30 Double Unders
...10 Feet-on-bench Body Rows
...10 Front Squats (115/75#)
Record time.


4 rounds NOT for time:
...:30sec Hollow Hold
...:30sec rest
...:30sec Hollow Flutter Kicks
...:30sec rest


Wolverine Pull Up Progression:
5 Rounds:
...Max effort pull up
...Rest 1 minute
Record total reps. If 40+ add a weight vest next time.


Deadlift (deload)
...5x3 (65% of 1RM)
Record load.

Thursday, November 16, 2017

2017-11-17 WOD

Wolverine Cycle Week 8

EMOM for 30 minutes:
Min 1...9 Burpees Over Bar
Min 2...6 Chest to Bar Pull Ups
Min 3...3 Jerks at 70% of 1RM
*Tabata scoring, record reps of lowest round.


COMPETITORS

Bench Press (Deload)
...5x3 (65% of 1RM)
Record load.


5 rounds NOT for time:
...10 Supine Grip Barbell Row
...10 Snatch Grip Push Press


EMOM for 30 minutes:
Min 1...5 Burpee Pull Overs
Min 2...4 Jerks 70% of 1rm
Min 3...3 OHS (Same weight)
*Tabata scoring, record reps of lowest round.


For time, wearing a 20/14# weight vest:
...100 Stand Up Sit Ups
...200 Air Squats
...300 Double Unders
Record time.

Wednesday, November 15, 2017

2017-11-16 or 2017-11-18 WOD

Wolverine Cycle Week 8

3 rounds:
0:00-2:00
...400m Run
2:00-3:00
...Max Thrusters (45/35#)
3:00-4:00
...Max sit ups
4:00-5:00
...Max Ring Dips
Rest 3 minutes. Record total reps of thrusters, sit ups, and ring dips (reps per movement in comments).


COMPETITORS

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

2-4 Sets:
...1 Power Clean + 3 Push Jerk (85% of 1RM C&J)
Record heaviest load.


Clean Pull
...4x4 (105% of 1RM C&J)
Record heaviest load.


For time:
...1K Row
EMOM 5 burpees over the rower.
Record time.


3 rounds:
0:00-2:00
...400m Run
2:00-3:00
...Max DB thrusters (50/35#)
3:00-4:00
...Max GHDSU
4:00-5:00
...Max Muscle Ups
Rest 3 minutes. Record total reps of thrusters, GHDSU, and muscle ups (reps per movement in comments).

Tuesday, November 14, 2017

2017-11-15 WOD

Wolverine Cycle Week 8

Clean and Push [RX]
...21 Hang power cleans (135/95#)
...21 Push-ups
...15 Hang squat cleans (135/95#)
...15 Hand stand push-ups
...9 Squat Cleans (135/95#)
...9 Deficit HSPU (45/25#)
Record time.


COMPETITORS

Front Squat (Deload)
...3x2 (90% of C&J max)
Record load.


5 rounds
:30 sec on :30 sec off
...Russian Twists (20/14#)
...Hollow Hold
...Abmat Sit Ups


8 rounds of:
...50' Front Rack DB Walking Lunge (2x50/35#)
...Rest 30 sec
Record time.


Clean and Push [Comp]
...21 Hang power cleans (185/125#)
...21 HSPU
...15 Hang squat cleans (185/125#)
...15 Strict HSPU
...9 Squat Cleans (185/125#)
...9 Parallette HSPU
Record time.

Monday, November 13, 2017

2017-11-14 WOD

Colonel William Stryker is an anti-mutant extremist in the X-Men comics. Ironically, after having a hand in the Weapon X Project (which gave Wolverine his indestructible adamantium skeleton), he has a "religious epiphany" and tries to go about exterminating all mutants! Regardless, hopefully this workout will get you some abs of adamantium with all those toes to bar?

Wolverine Cycle Week 8

2-4 Sets:
...1 Power Snatch + 3 OHS (85% of 1RM Snatch)
Record heaviest load and total sets of that load.


"Stryker"
AMRAP in 9 minutes of:
...1 Rope Climb
...3-6-9-12-15-etc Toes to Bar
...3-6-9-12-15-etc Deadlifts (185/135#)
Record rounds/reps.


COMPETITORS

2-4 Sets:
...1 Power Snatch + 3 OHS (85% of 1RM Snatch)
Record heaviest load and total sets of that load.


Snatch Pull
...4x4 (105% of 1RM snatch)
Record heaviest load.


Wolverine Ring Dip Progression:
5 Rounds:
...1 minute of max ring dips
...1 minute rest
Record total reps. If 40+ add a weight vest next time.


"Stryker"
AMRAP in 9 minutes of:
...1 Rope Climb
...3-6-9-12-15-etc Toes to Bar
...3-6-9-12-15-etc Deadlifts (185/135#)
Record rounds/reps.

Sunday, November 12, 2017

2017-11-13 WOD

Here's a repeat from last year's conditioning cycle (The Flash Cycle). Don't forget to look up your old scores and notes from last time! Hopefully, if you took good notes about where you may have broken a set last year, that might help you push through it this year!

Wolverine Cycle Week 8

"Blacksmith" [RX]
AMRAP in 20 Minutes
...200m Run
... 8 Front Squat (95/65#)*
...10 Push Press (95/65#)*
...12 Thrusters (95/65#)*
*200m Penalty Run any time you break from the barbell for all 30 reps!
Record rounds/reps.


COMPETITORS

Back Squat (Deload)
...5x3 (65% of 1RM)
Record load.


4 rounds NOT for time of:
...15 DB Hammer Curls
...15 DB Bent Over Flies
...15 DB Standing DB Row (both arms at same time)


"Blacksmith" [Comp]
AMRAP in 20 minutes:
...100m Sled Drag (55/35#)
... 8 Front Squat (115/75#)*
...10 Push Press (115/75#)*
...12 Thrusters (115/75#)*
*200m Penalty Run any time you break from the barbell for all 30 reps!
Record rounds/reps.


For time:
...50 Box Jump Overs (24/20")
...40 cal Row
...30 Chest to Bar Pull Ups
Record time.

Thursday, November 09, 2017

2017-11-10 WOD

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Wolverine Cycle Week 7

In honor of "Rankel"
AMRAP in 20 minutes:
...6 Deadlifts (225/155#)
...7 Burpee Pull Ups
...10 KB swings (70/53#)
...200m Run
Record rounds/reps.


COMPETITORS

Sigma Strength Protocol: Push Press
...3x5, build to daily max
...2x5+, 75% of daily max
Record daily max and load/reps of +sets.


4 rounds of tempo DB work:
...10 DB Row/arm w/ 3-0-3
...10 DB Bench w/ 3-0-3"


In honor of "Rankel"
AMRAP in 20 minutes:
...6 Deadlifts (225/155#)
...7 Burpee Pull Ups
...10 KB swings (70/53#)
...200m Run
Record rounds/reps.


EMOM in 20 minutes:
...Odd: 10 SkiErg Calories
...Even: 3 Ring Muscle Ups
Record total reps.

Wednesday, November 08, 2017

2017-11-09 WOD

Wolverine Cycle Week 7

On a 12 minute clock:
0-3 Minutes:
...Run 400m
...Max Clean and Jerk (155/105#)
Rest 1 minute
4-7 Minutes:
...Run 400m
...Max Snatch (135/95#)
Rest 1 minute
9-12 Minutes:
...Run 400m
...Max Thrusters (115/75#)
Record total reps (reps per movement in comments).


5 rounds:
...Max Effort Forearm Plank Hold
...Rest 1 minute
Record total time held.


COMPETITORS

Sigma Strength Protocol: Bench Press
...3x5, build to daily max
...2x5+, 75% of daily max
Record daily max and load/reps of +sets.


5 rounds:
...Max Effort Forearm Plank Hold
...Rest 1 minute
Record total time held.


For time:
...3K Row
Record time.


On a 12 minute clock:
0-3 Minutes:
...Run 400m
...Max Clean and Jerk (185/125#)
Rest 1 minute
4-7 Minutes:
...Run 400m
...Max Snatch (155/105#)
Rest 1 minute
9-12 Minutes:
...Run 400m
...Max Thrusters (135/95#)
Record total reps (reps per movement in comments).

Tuesday, November 07, 2017

2017-11-08 WOD

Wolverine Cycle Week 7

4 rounds for max reps: [RX]
...1 minute of Parallette Shoot Throughs
...1 minute of Toes to Bar
...1 minute D-balls/D-bags Over Shoulder (100/70#)
...1 minute Pull Ups
Rest 30 seconds between rounds. Record total reps.


COMPETITORS

2-4 Sets:
...1 Power Clean + 3 Push Jerk (85% of 1RM C&J)
Record heaviest loads/sets.


Clean Pull
...4x4 (100% of 1RM C&J)
Record load.


Wolverine HS Walk Progression:
5 Rounds:
...1 minute of HSW for max distance (5' Increments)
...1 minute rest
Record total distance.


4 rounds for max reps: [RX]
...1 minute of Parallette Shoot Throughs
...1 minute of Toes to Bar
...1 minute D-balls/D-bags Over Shoulder (150/100#)
...1 minute C2B Pull Ups
Rest 30 seconds between rounds. Record total reps.

Monday, November 06, 2017

2017-11-07 WOD

Wolverine Cycle Week 7


Heavy Single Oly:
...Build up to a heavy single in the Snatch and C&J.
Record heaviest loads of each lift.


COMPETITORS

Sigma Strength Protocol: Deadlift
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max and load/reps of +sets.


Tabata Hollow Hold w/flutter kicks
Unscored. But the faster you kick harder it gets! Make it burn! And post your burn level to WODTogether!!


EMOM
...10/8 Calorie Bike
...Max D-Balls Over Shoulder (100/70#) in remaining time
*Repeat until you've completed 60 d-balls. Time cap of 10 minutes.

Sunday, November 05, 2017

2017-11-06 WOD

Wolverine Cycle Week 7

In teams of 3:
...1200m Sled Sprint (115/75)*
...180 Slam Balls (30/20#)
...900m Farmer Carry (70/53)*
*Switch every 100m. Record time.


COMPETITORS

Sigma Strength Protocol: Front Squat
...3x3, build to daily max
...2x3+, 75% of daily max
Record daily max and load/reps of +sets.


4 rounds of:
...Max DB OHS (70/50#)
...Rest 1 minute between sets
*Alternate arms each round. Record total reps (put total per arm in comments).


8 rounds of:
...150m SkiErg sprint
...Rest 90 seconds
Record time.


In teams of 3:
...1200m Sled Sprint (115/75)*
...180 Slam Balls (30/20#)
...900m Farmer Carry (70/53)*
*Switch every 100m. Record time.

Thursday, November 02, 2017

2017-11-03 WOD

Hey everyone! Remember, tomorrow (Friday) we begin painting for our Sigma CrossFit Facelift!! There will be a number of renovations to come, even after painting is complete, so please be patient as we try to make sure everyone can still get their workouts in despite the paint/construction... Once we get the paint done, we'll get those Rogue Peg Boards up too!

Wolverine Cycle Week 6

3 RFT, in teams of 3: [RX]
...800m Run
...60/50 Calorie Bike
...70 DB Snatches (50/35#)
*Round robin! Partner 1 starts on run, partner 2 on bike, and partner 3 on snatches, everyone works at the same time! Rotate once all 3 partners have finished their movements until 3 rounds are complete. No one can move on until all 3 partners have finished the current round. Once you have finished your movement, you can help a partner finish theirs!


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x15 reps, build to a daily max
...2x15+ reps (75% of daily max)
Record daily max and load/reps of +sets.


3-5 rounds NOT for time:
...20 Unbroken GHD Hip Extensions
...15 Supermans
...10 Russian Twists


Wolverine RMU Progression:
5 Rounds:
...Max effort Ring Muscle Up
...Rest 1 minute
Record total reps. If 25+ add a weight vest next time.


3 RFT, in teams of 3: [Comp]
...900m Median Run
...60/50 Calorie Bike
...70 DB Snatches (50/35#)
*Round robin! Partner 1 starts on run, partner 2 on bike, and partner 3 on snatches, everyone works at the same time! Rotate once all 3 partners have finished their movements until 3 rounds are complete. No one can move on until all 3 partners have finished the current round. Once you have finished your movement, you can help a partner finish theirs!

Wednesday, November 01, 2017

2017-11-02 or 2017-11-04 WOD

When we've only got one part in class, and it's not that long, it means we want you to really push the intensity! Go as hard as you can, try to hold onto the bar a little longer and do some touch-and-go reps! Go get it!

Wolverine Cycle Week 6

4 RFT: [Rx]
...25 Abmat Sit Ups
...50 Double Unders
...15 Power Cleans (145/100#)
Record time.


COMPETITORS

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

2-4 Sets:
...1 Power Snatch + 3 OHS (85% of 1RM Snatch)
Record load and total sets of that load to comments.


Snatch Pull
...4x4 (100% of 1RM snatch)
Record load.


4 RFT: [Comp]
...25 GHD Sit Ups
...50 Double Unders
...15 Power Cleans (175/115#)
Record time.


3 RFT:
...1 Legless Rope Climb
...5 Rope Climbs
Record time.