Thursday, January 18, 2018

2018-01-19 WOD

We got running tomorrow! For you early morning WODders, this meme's for you!

Wonder Woman Cycle Week 6

Every 2 minutes for 10 rounds:
...200m Run (buy-in)
...10 Kettlebell Swings (53/35#)
...1 Rope Climb (12', no jump)
Record total reps (don't count the run). Perfect score = 110 reps.


COMPETITORS

Every 2 minutes for 10 rounds:
...200m Run (buy-in)
...10 Kettlebell Swings (70/53#)
...1 Legless Rope Climb (12', no jump)
Record total reps (don't count the run). Perfect score = 110 reps.


3 RFT:
...950m Median Run
...100m Farmer's Carry (70/53#)
...50m Sled Push (150/100#)
...Rest 2 minutes
*Wear a 20/14# vest for the entire 2nd round. Record time.


Sumo Deadlift
...3RM
...3x3 at 85% of 3RM
Record heaviest load.

Wednesday, January 17, 2018

2018-01-18 WOD

Wonder Woman Cycle Week 6

AMRAP in 7 minutes:
...15/12 Calorie Bike
...12 Burpees Over Bar
...9 Thrusters (95/65#)
Rest 2 minutes, then:
AMRAP in 7 minutes:
...12 Hand Release Push Ups
...9 Pull Ups
...6 Thrusters (95/65#)
Rest 2 minutes, then:
AMRAP in 7 minutes:
...9 HSPU
...6 Chest to Bar Pull Up
...3 Thrusters (95/65#)
Record total points. One round = 3 points (each movement = 1 point).


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:

AMRAP in 7 minutes:
...15 Calorie Row
...12 Burpees Over Bar
...9 Thrusters (95/65#)
Rest 2 minutes, then:
AMRAP in 7 minutes:
...12 Hand Release Push Ups
...9 Pull Ups
...6 Thrusters (95/65#)
Rest 2 minutes, then:
AMRAP in 7 minutes:
...9 HSPU
...6 Chest to Bar Pull Up
...3 Thrusters (95/65#)
Record total points. One round = 3 points (each movement = 1 point).


3 RFT:
...20 GHDSU
...50' Hand Stand Walk
Record time.


Push Press
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


3 Sets for size:
...10 Strict Pull Up
...ME Barbell Row (95/65#)
3 Sets for size:
...10 Elevated Ring Row
...10 Barbell Shrug
3 Sets for size:
...10 Chin Up
...10 Kneeling BB Preacher Curl
Record bicep circumference.

Tuesday, January 16, 2018

2018-01-17 WOD

Wonder Woman Cycle Week 6

Overhead Squat:
...Build to a Heavy Single
Record heaviest load.


EMOM for 8 minutes:
...1 Power Snatch (80-85%)
Record heaviest load.


COMPETITORS


Overhead Squat:
...Build to a Heavy Single
Record heaviest load.


EMOM for 8 minutes:
...1 Power Snatch (80-85%)
Record heaviest load.


4 rounds, working for 2 min, resting for 1 min:
...200m Run
...Max Back Squats (225/155#) in remaining time
Record total back squat reps.


2 rounds NOT for time:
...100' Bent Over Rope Sled Pull
...100' Standing Rope Sled Pull
...100' Seated Rope Sled Pull
Bent Over: Back parallel to the ground
Standing: Chest upright
Seated: Use sandbags to anchor feet.
Build in weight each round focusing on keeping the movement controlled. Do not yank the weights or break position.

Monday, January 15, 2018

2018-01-16 WOD

Wonder Woman Cycle Week 6

For time:
...60 Double Unders
...10 Bar Muscle Ups
...25 Deadlift (225/155#)
...60 Double Unders
...25 Deadlift (225/155#)
...10 Bar Muscle Ups
...60 Double Unders
Record time.


COMPETITORS

For time:
...60 Double Unders
...15 Bar Muscle Ups
...25 Deadlift (255/165#)
...60 Double Unders
...25 Deadlift (255/165#)
...15 Bar Muscle Ups
...60 Double Unders
Record time.


Skill - HS Walking
...Max Effort Static Hold (2x3' Box)
...Rest 30 seconds
...Max effort HS Walk
...Rest 1 minute
*Repeat until you've accumulated at least 1 minute of static hold and 150' of walking.


4 Rounds, working for 2 min, resting for 1 min:
...20/16 Calorie Ski-Erg
...Max Alternating DB Snatch (50/35#) in remaining time
Record total DB snatch reps.


3 Rounds:
...100m Sled Sprint (80/60#)
...15 Wall Balls (30/20#)
...15/12 Calorie Bike
Record time.

Sunday, January 14, 2018

2018-01-15 WOD


Wonder Woman Cycle Week 6

Jerk:
...Build to a heavy single
Record heaviest load.


In Teams of 2, AMRAP in 18 minutes:
...150' Burpee Box Jump Shuttle Sprint
...2 D-Ball Over the Shoulder (100/70#)
...50' Burpee Box Jump Shuttle Sprint
Record rounds/reps.


COMPETITORS

Jerk:
...Build to a heavy single
Record heaviest load.


CrossFit Games Open WOD 15.1/1a
AMRAP in 9 minutes of:
...15 Toes To Bar
...10 Deadlift (115/75#)
...5 Snatch (115/75#)
In 6 minutes:
...Clean & jerk, find 1RM.
Record rounds/reps and load.


In Teams of 2, AMRAP in 18 minutes:
...150' Burpee Box Jump Shuttle Sprint
...2 D-Ball Over the Shoulder (150/100#)
...50' Burpee Box Jump Shuttle Sprint
Record rounds/reps.


AMRAP in 10 minutes:
...10 Calorie Row
...20 Air Squat
...Rest 30 seconds
...10 Calorie Row
...20 Slam Balls (30/20#)
...Rest 30 seconds
Record rounds/reps.

Thursday, January 11, 2018

2018-01-12 WOD

Bellona is an immortal villain, highly skilled with the sword and is often trying to bring Wonder Woman over to the "dark side". Remember, the quicker you work, the longer rest you'll have until the next round starts. But watch your intensity! If you sprint too hard, you may not recover fully before the next round starts!

Wonder Woman Cycle Week 5

"Bellona" [RX]
Every 3 minutes for 3 Rounds:
...12 Cal Bike
...9 Burpees Over Bar
...6 Chest to Bar
...3 Squat Cleans (185/125#)
Rest 3 minutes, then:
Every 3 minutes for 3 rounds:
...12 Deadlifts (185/125#)
...9 Burpees Over Bar
...6 Ring Dips
...3 Front Squats (185/125#)
*Score is total reps. Perfect score = 180 reps.


COMPETITORS

Push Press
...Build to a Heavy Single
Record heaviest load.


2016 CrossFit Games Event 15 - "Redemption"
For time:
...3-2-1 Pegboard Ascents
...21-15-9 Thrusters (135/85#)
*Time cap of 10 minutes. Record time.


"Bellona" [Comp]
Every 3 minutes for 3 Rounds:
...12 Cal Bike
...9 Burpees Over Bar
...6 Chest to Bar
...3 Squat Cleans (225/145#)
Rest 3 minutes, then:
Every 3 minutes for 3 rounds:
...12 Deadlifts (225/145#)
...9 Burpees Over Bar
...6 Ring Dips
...3 Front Squats (225/145#)
*Score is total reps. Perfect score = 180 reps.


"Child's Play"
5 Rounds:
...30 Seconds Bike for calories
...30 Seconds Rest
...30 Seconds Double Unders
...30 Seconds Rest
*Calories = 2 points, DU = 1. Record total points.


6-8-10 reps for time:
...Overhead Squat (165/110#)
...D Bag Over Shoulder (150/100#)
...Rest 1 minute
Record time.

Wednesday, January 10, 2018

2018-01-11 WOD

Baroness Paula Von Gunther, as depicted in the DC Animated Universe, is a villain of Wonder Woman who works for the Nazis! Post-Crisis though, she becomes possessed/empowered by the wandering evil spirit, Dark Angel, who gave her several powers including mind-control, teleportation, and altering the time stream! When you're tired and that rest time seems to just fly by, that's the Baroness messing with your head!

Wonder Woman Cycle Week 5

"Baroness"
With a 20 minute clock:
0-12 Minutes:
4 RFT:
...25' HS Walk
...25 Air Squats
...25' HS Walk
...5 Bar Muscle Ups
12-14 min:
...Rest
14-20 Min:
...2RM Hang Snatch
*You cannot grab a barbell/plates until the 2 minute rest period begins.
Record time and heaviest load.


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:

"Baroness"
With a 20 minute clock:
0-12 Minutes:
4 RFT:
...25' HS Walk
...25 Air Squats
...25' HS Walk
...5 Bar Muscle Ups
12-14 min:
...Rest
14-20 Min:
...2RM Hang Snatch
*You cannot grab a barbell/plates until the 2 min rest period begins.
Record time and heaviest load.


4 Rounds:
...50m Sled Drag (115/75#)
...50m Sprint
...50m Sandbag Carry (100/70#)
...100m Sprint
...Rest as needed*
*Record slowest round. Limit rest to no more than 3 minutes between rounds. Carry the bag however you want, but move fast!


AMRAP in 20 minutes:
...400m-500m-600m-etc Run*
...30 Push Ups
...20 GHD Sit-Ups
*Add 100m every round.


Skill - Muscle Ups
...Find a 1RM Muscle Up.
If you can't do a muscle up, find a 1RM strict ring muscle up on the Ring Thing.

Tuesday, January 09, 2018

2018-01-10 WOD


One of my favorite Open WODs of all times! Watch the workout standards before coming in, it's been a while since we've done this one!

Wonder Woman Cycle Week 5

CrossFit Open WOD 14.4
AMRAP in 14 Minutes:
...60 Calorie C2 Row
...50 Toes To Bar
...40 Wall Balls (20/14#)
...30 Power Cleans (135/95#)
...20 Ring Muscle Ups
Record total reps.


4 rounds:
...20 Second Flutter Kick
...10 Second Hollow Hold
...Rest 30 Seconds
...20 Second Supermans
...10 Second Superman Hold
...Rest 30 Seconds


COMPETITORS

Jerk Complex:
BTN Push Jerk + BTN Split Jerk
...Build to a Heavy Single
...3x1 at 90% of Heavy Single
*Drop and reset to the blocks between reps if desired. Pause for 3 seconds in receiving position of split jerk for additional footwork focus.


4 Rounds:
...20 Second Flutter Kick
...10 Second Hollow Hold
...Rest 30 Seconds
...20 Second Supermans
...10 Second Superman Hold
...Rest 30 Seconds


Wall Ball Practice
3 Rounds:
...Max Effort Wall Ball (30/20#)
...Rest 30 sec
...Max Effort Wall Ball (20/14#)
...Rest 1 minute
*2 points for every rep at 30/20#, 1 point for every rep at 20/14#. The set is over if you drop the ball or stop moving. Record total points.


CrossFit Open WOD 14.4
AMRAP in 14 Minutes:
...60 Calorie C2 Row
...50 Toes To Bar
...40 Wall Balls (20/14#)
...30 Power Cleans (135/95#)
...20 Ring Muscle Ups
Record total reps.

Monday, January 08, 2018

2018-01-09 WOD

Wonder Woman Cycle Week 5

Back Squat
...Build to a Heavy Single
Record heaviest load.


For Time:
...800m Run
Then, 9-15-21 reps:
...Kettlebell Swings (53/35#)
...HSPU
Record time.


COMPETITORS

Back Squat
...Build to a Heavy Single
Record heaviest load.


5 Rounds NOT for time:
...4/4 Bench Press (Regular/Narrow Grip)
...8 Barbell Row
...8 Sn. Grip Press
...12 Stand Up Sit Ups
*Keep the weight light enough that you can control it through a full range of motion.


3 RFT:
...500m Row
...21 Burpees Over Rower
Record time.


For Time:
...800m Run
Then, 9-15-21 reps:
...Kettlebell Swings (53/35#)
...HSPU
*Wear a 20/14# vest on the run. Record time.

Sunday, January 07, 2018

2018-01-08 WOD

Strife, also known as Eris, is the Greek goddess of strife and chaos, and often causes mental confusion and belligerence among her enemies causing them to fight among each other. Don't let Strife mess with your mind on this one! Going unbroken on the barbell will get you the fastest time if you can sustain it for 6 rounds. There's also the "DT" strategy of dropping one rep short before moving to the second movement. Regardless, keep trying to move fast and don't get take long breaks. Stay focused and don't let your mind wander into negative territory!


Wonder Woman Cycle Week 5

EMOM for 10 minutes:
...1 Power Clean
Start around 70% and build in weight each round. If you're feeling good, attempt a PR in the last few rounds. If you miss a weight, drop down and build again. Record heaviest load.


"Strife" [RX]
6 RFT:
...5 Front Squat (95/65#)
...5 S2OH (95/65#)
...5 Abmat Sit Ups
...5 Power Snatch (95/65#)
...5 Overhead Squat (95/65#)
...5 Abmat Sit Ups
Time cap of 15 minutes. Record time.


EMOM for 10 minutes:
...1 Power Clean
Start around 70% and build in weight each round. If you're feeling good, attempt a PR in the last few rounds. If you miss a weight, drop down and build again. Record heaviest load.


Every 2 minutes for 4 rounds:
...50' OH Carry (185/125#)
...10 Sandbag Squats (150/100# bear hug hold)


Every 90 seconds for 6 rounds:
...7 Kettlebell Snatch* (53/35#)
...5 Pull Ups
...3 C2B Pull Ups
...1 Bar Muscle Up
*Switch hands each round. Record total reps (perfect score = 96).


"Strife" [Comp]
6 RFT:
...5 Front Squats (135/95#)
...5 Shoulder-to-overhead (135/95#)
...5 V-Ups
...5 Power Snatch (135/95#)
...5 Overhead Squat (135/95#)
...5 V-Ups
Record time.

Thursday, January 04, 2018

2018-01-05 WOD

Wonder Woman Cycle Week 4

C&J
...2RM
...3x2 at 85% of 2RM
*Drop and reset each rep. Full clean and jerk. Record heaviest load.


AMRAP in 9 minutes: [RX]
...48 Double Unders
...24 Wall Balls (20/14#)
...12 Toes to Bar
...6 Deadlifts (275/185#)
...3 Rope Climbs
Record rounds/reps.


COMPETITORS

C&J
...2RM
...3x2 at 85% of 2RM
*Drop and reset each rep. Full clean and jerk. Record heaviest load.


2 rounds for max total time:
...Max Dead Hang Hold
...Rest 1 minute
...Max Dead Hang L-Sit Hold
...Rest 2 minutes
Record total time.


AMRAP in 9 minutes: [Comp]
...48 Double Unders
...24 Wall Balls (30/20#)
...12 Toes to Bar
...6 Deadlifts (315/205#)
...1 Pegboard ascent
Record rounds/reps.


For time:
...1 mile Sandbag Run (60/40#)
Record time.


5 rounds of:
...20 Unbroken Barbell Row
...Rest 90 seconds
*Pick a weight that you can think you can stay unbroken with the whole way through. No "kipping," only the arms move!
**Record total reps out of 100 and weight used.

Wednesday, January 03, 2018

2018-01-04 WOD

Wonder Woman Cycle Week 4

Back Squat:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


2 RFT:
...30 Thrusters (95/65#)
...24 GHDSU
...18 Bar Facing Burpees
...12 Pistol Squats
...6 Bar Muscle Up
*Time cap of 16 minutes. Substitute 24 Air Squats for Pistols. Substitute 12 C2B or 18 pull ups for BMU. 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:

Back Squat:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


4 Supersets
...20 Hip Extensions
...10 Glute Bridges with 3 sec Isometric Hold


4 Supersets
...10 Back Extensions
...10 DB RDL


"Alternate Universe"
For time:
...18-15-12-9 Cal SkiErg
...9-12-15-18 SDHP (115/75#)
Record time:


3 RFT:
...30 Thrusters (95/65#)
...24 GHDSU
...18 Bar Facing Burpees
...12 Pistol Squats (50/30#)
...6 Bar Muscle Up
Record time.

PegBoard Practice
...Spend 15 min working on pegboard ascents. If you can't climb it, work on pegboard pull ups, static holds, single arm holds, etc.

2017-01-03 WOD

Dr. Edgar Cizko, Dr. Psycho is a telepathic criminal and sworn enemy of Wonder Woman, who had developed vast psychic powers that allowed him to enter and sometimes shape people's dreams, control minds, and project illusions. Don't let Dr. Psycho's workout mess with your head! Although, since you'll be upside-down for a good portion of it, that will probably happen no matter what!

Wonder Woman Cycle Week 4

"Dr. Psycho" [RX]
5 RFT:
...500m Row
...20 DB Snatch (50/35#)
...10 HSPU
Record time.


COMPETITORS

Push Press
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


3 Sets:
...4 3-second Eccentric Strict HSPU
...4 3-second Eccentric Strict Ring Dip
...10 Crossover Symmetry Under Fly
...10 Crossover Symmetry "I-to-T"


3 Sets of "21's" for DB Curl:
...7 from 180 degrees to 90 degrees
...7 from 90 to 0
...7 from 180 to 0


AMRAP in 11 minutes:
...12 cal Bike
...8 Ring Dip
...4 Squat Clean (185/125#)
Record rounds/reps.


"Dr. Psycho" [Comp]
5 RFT:
...500m Row
...30 DB Snatch (50/35#)
...15 HSPU
Record time.


"The FX That?"
For max calories/reps:
...Assault Bike Tabata
Then, AMRAP in 2 minutes:
...D-Ball Over Shoulder (100/70#)
Record total reps.

Monday, January 01, 2018

2018-01-02 WOD

We have the best members! From all of the coaches, we thank you for the Christmas gifts and the awesome gym-gift this year: Vulcan Padded Plyo Boxes! From what I've seen, these are definitely the best quality padded boxes available! I'm sure these will get tons of use, especially during the Open when we all try to go a little faster than we think we can! We love all of our Sigma CrossFit members!

And tomorrow's WOD has box jump overs!!! Great time to test out the new padded boxes if you haven't yet!

Wonder Woman Cycle Week 4

Snatch Complex for load:
Snatch High Pull + Hang Snatch + Squat Snatch*
...Build to a Heavy Single
...3x1 at 90% of Heavy Single
Record heaviest load.
*Extend fully on the snatch pull and pull the bar as high as possible keeping it close to the body. Make sure you are setup correctly for the final snatch.


21-15-9 reps for time:
...Front Rack In Place Lunge (115/75#)
...Bike (calories)
...Box Jump Overs (24/20")
Record time.


COMPETITORS

Snatch Complex for load:
Snatch High Pull + Hang Snatch + Squat Snatch*
...Build to a Heavy Single
...3x1 at 90% of Heavy Single
Record heaviest load.
*Extend fully on the snatch pull and pull the bar as high as possible keeping it close to the body. Make sure you are setup correctly for the final snatch.


EMOM for 15 minutes: (alternate movements)
Minute 1: 25m Low Sled Push (135/95#)
Minute 2: 10 Plate Pinch Flips (AHAP)*
Minute 3: 100' Zercher Carry (135/95#)
*Not for a score. Just do the work.


21-15-9 reps for time:
...Front Rack In Place Lunge (115/75#)
...Bike (calories)
...Box Jump Overs (24/20")
Record time.


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 band assistance, work up to 3x4, then start again at 2x3 with lighter band assistance.


AMRAP in 15 minutes:
...50 cal Row
...40 Slam Balls (30/20#)
...30 Kettlebell Single Arm Thrusters (53/35#)
...20 Kettlebell OHS (53/35#)
...10 Bar Muscle Up
Record rounds/reps.