Sunday, December 09, 2018

2018-12-10 WOD

Class

Stamina Squatting (Final Week)
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts. Record load.



"Jump Start"
For Time:
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Toes to Bar
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
Record time.



Competitors

From CompTrain (DATE), copied here for convenience:

Stamina Squatting (Final Week)
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts. Record load.



Snatch Complex
5 Sets:
...Power Snatch + Hang Squat Snatch + Squat Snatch
Record heaviest load.



Ring Muscle-Ups
AMRAP 2:
...Max Ring Muscle-ups
Rest 1 Minute
AMRAP 2:
...Max Ring Muscle-ups
Record total reps.



"Jump Start"
For Time:
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Toes to Bar
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
Record time.

2018-12-08 WOD

Competitors

From CompTrain (2018-12-01), copied here for convenience:

Rope Climbs
AMRAP 5:
...Seated L-Sit Legless Rope Climbs
Rest 1 Minute, Then AMRAP 2:
...Rope Climbs
Record total reps.



"Clean House"
5 Rounds:
AMRAP 4:
...400 Meter Run
...1 Round of "Cindy"
...Max Power Snatches (115/80#)
Rest 2 Minutes Between AMRAPs.
Record reps.

Thursday, December 06, 2018

2018-12-07 WOD

Class

Clean and Jerk Complex
5 Sets (Building to a Moderate):
...5-Rep Touch and Go Squat Clean + Split Jerk
Record load.



"Sore Eyes"
AMRAP 20:
...20 Wall Balls (20/14#)
...20 Sumo Deadlift High Pulls (75/55#)
...20 Box Jumps (24/20")
...20 Push Presses (75/55#)
...20/14 Calorie Row
Record rounds/reps.



Competitors

From CompTrain (DATE), copied here for convenience:

Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts. Record load.



Clean and Jerk Complex
5 Sets (Building to a Moderate):
...5-Rep Touch and Go Squat Clean + Split Jerk
Record load.



"Sore Eyes"
AMRAP 20:
...20 Wall Balls (20/14#)
...20 Sumo Deadlift High Pulls (75/55#)
...20 Box Jumps (24/20")
...20 Push Presses (75/55#)
...20/14 Calorie Row
Record rounds/reps.

Wednesday, December 05, 2018

2018-12-06 WOD

Class

"Arm Candy"
6 Rounds:
...21/15 Calorie Bike
...12 Burpees
...100 Meter Farmers Carry (2x 53/35#)
Record time.



Competitors

From CompTrain (DATE), copied here for convenience:

Rest Day

Tuesday, December 04, 2018

2018-12-05 WOD

Class and Competitors

From CompTrain (2018-11-28), copied here for convenience:

In Teams of 3:
AMRAP 7:
...50 Back Squats (155/105#)
...50 Back Squats (185/125#)
...AMRAP Back Squats (225/155#)

Rest 3 Minutes, then
AMRAP 7:
...50 Bench Press (135/95#)
...50 Bench Press (155/105#)
...AMRAP Bench Press (185/135#)

Rest 3 Minutes, then
AMRAP 7:
...50 Deadlifts (185/135#)
...50 Deadlifts (225/155#)
...AMRAP Deadlifts (275/185#)

Record total reps.

Monday, December 03, 2018

2018-12-04 WOD

Class

"Criss Cross"
AMRAP 15:
...30 Double Unders
...15 Power Cleans (115/80#)
...30 Double Unders
...15 Toes to Bar
Record rounds/reps. Compare to 2018-09-04.



Gymnastic Conditioning
AMRAP 4:
1-2-3-4-5-6-7-8-etc reps of:
...UNBROKEN Chest to Bar Pull-ups
Drop down after each set. Compare to 2015-06-02, 2014-12-12. Record rounds/reps.


"Criss Cross"
AMRAP 15:
...30 Double Unders
...15 Power Cleans (115/80#)
...30 Double Unders
...15 Toes to Bar
Record rounds/reps. Compare to 2018-09-04.



Gymnastic Conditioning
AMRAP 4:
1-2-3-4-5-6-7-8-etc reps of:
...UNBROKEN Chest to Bar Pull-ups
Drop down after each set. Compare to 2015-06-02, 2014-12-12. Record rounds/reps.



Body Armor
...3x8 Glute Ham Raise
...3x10 Hip and Back Extensions
...3x12 Barbell Bench Press
...3x16 Close Grip Dumbbell Floor Presses
...3x Max Effort L-Sit hold
Rest 1 Minute Between Each.

Sunday, December 02, 2018

2018-12-03 WOD

Class

Snatch Complex
5 Sets (Building to a Moderate):
...1 Snatch Pull +
...1 High Hang Squat Snatch +
...1 Mid Hang Squat Snatch +
...1 Low Hang Squat Snatch
Record load.



"Freedom Sauce"
AMRAP 3:
...21 Overhead Squats (95/65#)
...21 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...18 Overhead Squats (115/80#)
...18 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...15 Overhead Squats (135/95#)
...15 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...12 Overhead Squats (155/105#)
...12 Lateral Erg Burpees
...Max Calorie Row

Record total reps.



Competitors

From CompTrain (DATE), copied here for convenience:

Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts. Record load.



Snatch Complex
5 Sets (Building to a Moderate):
...1 Snatch Pull +
...1 High Hang Squat Snatch +
...1 Mid Hang Squat Snatch +
...1 Low Hang Squat Snatch
Record load.



"Freedom Sauce"
AMRAP 3:
...21 Overhead Squats (95/65#)
...21 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...18 Overhead Squats (115/80#)
...18 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...15 Overhead Squats (135/95#)
...15 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...12 Overhead Squats (155/105#)
...12 Lateral Erg Burpees
...Max Calorie Row

Record total reps.

Friday, November 30, 2018

2018-12-01 WOD

Competitors

From CompTrain (2018-11-24), copied here for convenience:

Rope Climb Conditioning
Every 2 minutes for 5 rounds:
...40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb
Aiming to Complete as Quickly as Possible.

Directly Into...
3 Rounds:
...8 Tempo Ring Dips
...8 Tempo Ring Rows



Deadlift
...3x3 at 76%
...3x3 at 81%
...3x3 at 86%
Record heaviest load.



"Fair Share"
Teams of 3, 2 RFT:
...200 Meter Run (Each)
...100 Power Snatches (75/55#)
...200 Meter Run (Each)
...100 Box Jump Overs (24/20")
...200 Meter Run (Each)
...100 Thrusters (95/65#)
Record time.

Thursday, November 29, 2018

2018-11-30 WOD

Class

Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press +
2 Hang Power Cleans + 1 Push Jerk +
2 Hang Power Cleans + 1 Split Jerk
Record load.



Conditioning
For Time:
...30 Clean and Jerks (185/135#)
On the Minute: 7 Toes to Bar



Competitors

From CompTrain (2018-11-23), copied here for convenience:

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts



Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press +
2 Hang Power Cleans + 1 Push Jerk +
2 Hang Power Cleans + 1 Split Jerk
Record load.



Conditioning
For Time:
...30 Clean and Jerks (185/135#)
On the Minute: 7 Toes to Bar



21-18-15-12-9 Assault Bike Calories for time.
Rest 1 Minute Between Efforts
Record time.

Wednesday, November 28, 2018

2018-11-29 WOD

Class

Not "Knotty"
AMRAP 20:
...2 Rope Climbs
...400 Meter Run
...8 Single-arm DB Hang C&J, (50/35#)*
*Switch arms after 4 reps. Rx+1 at 70/50#.
Record rounds/reps.



Competitors

From CompTrain (2018-11-22), copied here for convenience:

Rest Day

Tuesday, November 27, 2018

2018-11-28 WOD

Class

Barbell Cycling
On the 0:00...
15-12-9 reps for time:
...Front Squats (95/65#)
...Lateral Barbell Burpees

On the 4:00...
12-9-6 reps for time:
...Front Squats (115/80#)
...Burpee Box Jumps (24/20")

On the 8:00...
9-6-3 reps for time:
...Front Squats (135/95#)
...Burpee Box Jump Overs (24/20")

Record total time for all 3 parts, individual times in comments.



Midline
Not for Time:
...20 Strict Toes to Bar
...40 GHD Sit-ups
...80 AbMat Sit-ups



Competitors

From CompTrain (2018-11-21), copied here for convenience:

Barbell Cycling
On the 0:00...
15-12-9 reps for time:
...Front Squats (95/65#)
...Lateral Barbell Burpees

On the 4:00...
12-9-6 reps for time:
...Front Squats (115/80#)
...Burpee Box Jumps (24/20")

On the 8:00...
9-6-3 reps for time:
...Front Squats (135/95#)
...Burpee Box Jump Overs (24/20")

Record total time for all 3 parts, individual times in comments.



Body Armor (aka Bodybuilding)
EMOM for 16 minutes (4 rounds of each):
...Minute 1: 50' Front Rack KB Walking Lunge (2x 53/35# KBs)
...Minute 2: 9 Deadlifts (275/185#) + 25' Handstand Walk
...Minute 3: 60 Double Unders
...Minute 4: Rest



Midline
Not for Time:
...20 Strict Toes to Bar
...40 GHD Sit-ups
...80 AbMat Sit-ups

Monday, November 26, 2018

2018-11-27 WOD

Class

Snatch Complex
...10×1 Power Snatch*
*5 Second Pull from Floor to Knee, Fluidly into Power Snatch, with a 3 Second Pause in Catch Position.
Record heaviest load.



"Full Count"
21-18-15-12-9 reps for time:
...Bike Calories (Same for Males & Females)
...16 Dumbbell Power Snatches (50/35#)
*After Each Round, 200 Meter Burden Run (50/35#)
Record time.



Competitors

From CompTrain (2018-11-20), copied here for convenience:

Snatch Complex
...10×1 Power Snatch*
*5 Second Pull from Floor to Knee, Fluidly into Power Snatch, with a 3 Second Pause in Catch Position.
Record heaviest load.



"Full Count"
21-18-15-12-9 reps for time:
...Bike Calories (Same for Males & Females)
...16 Dumbbell Power Snatches (50/35#)
*After Each Round, 200 Meter Burden Run (50/35#)
Record time.



Row Conditioning (Repeat)
3 Sets:
...30/21 Calorie Row
...Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
...30/21 Calorie Row
...Rest :30 Seconds Between

Record total time.

Sunday, November 25, 2018

2018-11-26 WOD


A new CompTrain benchmark tomorrow!

Class and Competitors

From CompTrain (2018-11-19), copied here for convenience:

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts. Record load.



"Bane"
For Time:
...40 Kipping Handstand Push-ups
...20 Ring Muscle-ups
...10 Rounds of Macho Man (185/135#)
Record time.

1 round of Macho Man:
...3 Power Cleans
...3 Front Squats
...3 Push Jerks

Friday, November 23, 2018

2018-11-24 WOD

Competitors

From CompTrain (2018-11-17), copied here for convenience:

Clean and Jerk Complex
5 Sets:
3 Hang Power Cleans + 1 Push Press +
3 Hang Power Cleans + 1 Push Jerk +
3 Hang Power Cleans + 1 Split Jerk
Build to a Moderate. Record load.



Overhead Complex
Build to a Heavy:
...6 Push Jerks + 4 Split Jerks
Record load.



"Boxed Out"
For Time:
...800-400-200 Meter Run
...21-15-9 Hang Power Snatches (95/65#)
...21-15-9 Burpee Box Jumps (24/20")
Record time.

Thursday, November 22, 2018

2018-11-23 WOD


It's time for another Holiday WOD! As usual, feel free to bring along any friends/family that want to burn off that second helping of pie we know you all had tonight! It's going down tomorrow (Friday), Nov 23rd at 8:30am!

Class


With a partner, 11 RFT:
...23 Wall Balls (20/14#)
...20 Burpees
...18 Calories Row/Bike
Time cap of 30 minutes. Record time.

Tuesday, November 20, 2018

2018-11-21 WOD

Class

Barbell Cycling
On the 0:00 - Clean Complex @ 45%
On the 4:00 - Clean Complex @ 50%
On the 8:00 - Clean Complex @ 55%
On the 12:00 - Clean Complex @ 60%

Clean Complex
3 Rounds Without Dropping Bar:
...1 High Hang Squat Clean
...1 Low Hang Squat Clean
...1 Squat Clean

Record load.



"Breaking Bad"
5 Rounds:
...200 Meter Run
...2-4-6-8-10 Double KB Thrusters (2x 53/35#)
Record time.



Competitors

From CompTrain (2018-11-14), copied here for convenience:

Barbell Cycling
On the 0:00 - Clean Complex @ 45%
On the 4:00 - Clean Complex @ 50%
On the 8:00 - Clean Complex @ 55%
On the 12:00 - Clean Complex @ 60%

Clean Complex
3 Rounds Without Dropping Bar:
...1 High Hang Squat Clean
...1 Low Hang Squat Clean
...1 Squat Clean

Record load.



"Breaking Bad"
5 Rounds:
...200 Meter Run
...2-4-6-8-10 Double KB Thrusters (2x 53/35#)
Record time.



Body Armor (aka Bodybuilding)
...3×8 Tempo Dumbbell Push Presses
...3×8 Tempo Dumbbell Bent Over Row
...3x Max Effort Ring L-Sit Hold

Monday, November 19, 2018

2018-11-20 WOD

Class

Snatch Complex
5 Sets:
...1 Snatch Pull
...1 High Hang Power Snatch
...1 Mid Hang Power Snatch
...1 Low Hang Power Snatch
Building to a moderate load.



"Rush Hour"
On the 4:00 x 5 Rounds:
...12/9 Calorie Bike
...9 Barbell Facing Burpees
...6 Power Snatches (135/95#)
Record slowest time.



Competitors

From CompTrain (2018-11-13), copied here for convenience:

Strict Gymnastics
4 Sets, Not For Time:
...40% Max Strict Handstand Push-ups
...6 Tempo Ring Rows
...Rest as Needed Between
Record total strict HSPU reps.



Snatch Complex
5 Sets:
...1 Snatch Pull
...1 High Hang Power Snatch
...1 Mid Hang Power Snatch
...1 Low Hang Power Snatch
Building to a moderate load.



"Rush Hour"
On the 4:00 x 5 Rounds:
...12/9 Calorie Bike
...9 Barbell Facing Burpees
...6 Power Snatches (135/95#)
Record slowest time.

Sunday, November 18, 2018

2018-11-19 WOD


Check out how close the finish was among the top Central East athletes when "Jackie" was one of the events in the 2013 Regionals!

Class

"Jackie"
For Time:
...1000 Meter Row
...50 Thrusters (45/35#)
...30 Pull-ups
Record time.



Conditioning
AMRAP 8:
...AbMat Sit-ups
On the Minute (Starting on the 0:00): 25 Double Unders



Competitors

From CompTrain (2018-11-12), copied here for convenience:

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts. Record load.



"Jackie"
For Time:
...1000 Meter Row
...50 Thrusters (45/35#)
...30 Pull-ups
Record time.



Conditioning
AMRAP 8:
...AbMat Sit-ups
On the Minute (Starting on the 0:00): 25 Double Unders

Friday, November 16, 2018

2018-11-17 WOD

Competitors

From CompTrain (2018-11-10), copied here for convenience:

Rope Climb Conditioning
5 RFT:
...5-4-3-2-1 Rope Climbs
...15/12 Calorie Bike
Record time.



Deadlift
9 Sets Total:
...3×3 at 72%
...3×3 at 77%
...3×3 at 82%
Record heaviest load.



"Viper"
For Time:
...60/42 Calorie Row
...50 Box Jump Overs (24/20#)
...40 Toes to Bar
...30 Power Snatches (115/80#)
Record time.

Thursday, November 15, 2018

2018-11-16 WOD

Class

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts). Record load.



Conditioning
Within an 18 minute clock:
5 Round Buy-In:
...200 Meter Run
...10 Overhead Squats (95/65#)

Then, AMRAP in time remaining:
...5 Chest to Bar Pull-ups
...7 Kipping Handstand Push-ups
...21 Air Squats
Record rounds/reps.



Competitors

From CompTrain (2018-11-09), copied here for convenience:

Clean & Jerk Complex
5 Sets:
...Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk
Build to a Moderate Set. Record heaviest load.



Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts). Record load.



Conditioning
Within an 18 minute clock:
5 Round Buy-In:
...200 Meter Run
...10 Overhead Squats (95/65#)

Then, AMRAP in time remaining:
...5 Chest to Bar Pull-ups
...7 Kipping Handstand Push-ups
...21 Air Squats
Record rounds/reps.

Wednesday, November 14, 2018

2018-11-15 WOD

Class

3 Rounds:
...1 minute D-ball/D-bag clean (100/70#)
...1 minute Rest
Record total reps.



5 RFT:
...500m Row
...15 Bench Press (135/95#)
Time cap of 20 minutes.




Competitors

From CompTrain (2018-11-08), copied here for convenience:

Rest Day

Tuesday, November 13, 2018

2018-11-14 WOD

Class and Competitors

From CompTrain (2018-11-07), copied here for convenience:

Barbell Cycling (Benchmark Testing)
In a 3 Minute Window:
...9 Power Snatches
...15 Power Cleans
...21 Push Jerks
Then, in time remaining: Max Overhead Squats (135/95#)
Record total OHS reps (do not include buy-in reps).



Conditioning
Teams of 2
5 Rounds For Time (25:00 Cap):
...2 x 100 Meter Sandbag Run (One Each, 70/50#-ish)
...2 x 200 Meter Run (One Each)
...40/30 Calorie Row (Split As Desired)
Record time.

Monday, November 12, 2018

2018-11-13 WOD


Class

Conditioning
For Time:
...200 Meter Run, 21 Deadlifts (225/155#)
...200 Meter Run, 18 Strict Handstand Push-ups
...200 Meter Run, 15 Deadlifts (225/155#)
...200 Meter Run, 12 Strict Handstand Push-ups
...200 Meter Run, 9 Deadlifts (225/155#)
...200 Meter Run, 6 Strict Handstand Push-ups
Record time.



Midline
...15 Minute Recovery Bike/Row/Ski
*15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00



Competitors

From CompTrain (2018-11-06), copied here for convenience:

Conditioning
For Time:
...200 Meter Run, 21 Deadlifts (225/155#)
...200 Meter Run, 18 Strict Handstand Push-ups
...200 Meter Run, 15 Deadlifts (225/155#)
...200 Meter Run, 12 Strict Handstand Push-ups
...200 Meter Run, 9 Deadlifts (225/155#)
...200 Meter Run, 6 Strict Handstand Push-ups
Record time.



Strict Gymnastics
12 Minute Clock:
...2 Strict Ring Muscle-Ups
...25' Handstand Walk
...16 Alternating Pistols
...25' Handstand Walk



Midline
...15 Minute Recovery Bike
*15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00

Sunday, November 11, 2018

2018-11-12 WOD

Class

Snatch Complex
5 Sets:
...1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set



"Triple Double"
AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...12 Power Snatches (75/55#)
...4 Burpee Box Jump Overs (24/20")

Rest 5 Minutes

AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...8 Power Snatches (95/65#)
...4 Burpee Box Jump Overs (24/20")

Rest 5 Minutes

AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...4 Power Snatches (115/80#)
...4 Burpee Box Jump Overs (24/20")

Record total reps (do not include buy-in).



Competitors

From CompTrain (2018-11-05), copied here for convenience:

Snatch Complex
5 Sets:
...1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set



Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 58% of 1RM Front Squat (For Both Lifts). Record load.



"Triple Double"
AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...12 Power Snatches (75/55#)
...4 Burpee Box Jump Overs (24/20")

Rest 5 Minutes

AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...8 Power Snatches (95/65#)
...4 Burpee Box Jump Overs (24/20")

Rest 5 Minutes

AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...4 Power Snatches (115/80#)
...4 Burpee Box Jump Overs (24/20")

Record total reps (do not include buy-in).

Thursday, November 08, 2018

2018-11-09 WOD

Class

Clean & Jerk Complex
5 Sets:
...1 Squat Clean + 3 Front Squats + 1 Split Jerk
Record heaviest load.



Conditioning
3 Rounds:
...3 Minute Bike Calories
...2 Minute Row Calories
...1 Minute Lateral Burpees over Rower
...Rest 2 Minutes
Record total reps.



Competitors

From CompTrain (2018-11-02), copied here for convenience:

Clean & Jerk Complex
5 Sets:
...1 Squat Clean + 3 Front Squats + 1 Split Jerk
Record heaviest load.



Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts).



Conditioning
3 Rounds:
...3 Minute Bike Calories
...2 Minute Row Calories
...1 Minute Lateral Burpees over Rower
...Rest 2 Minutes
Record total reps.

Wednesday, November 07, 2018

2018-11-08 WOD

Class

Indoor Rope Sled Drag
...Find max load for 50' unbroken
Any pause in the sled is a no-rep. Record heaviest load.



AMRAP 12:
...12 Deadlift (95/65#)
...25' FR Walking Lunges (95/65#)
...12 S2OH (95/65#)
...25' FR Walking Lunges (95/65#)
RX+1: Wear a 20/14# weight vest. For scoring lunges, 5' = 1 rep. Record rounds/reps.



Competitors

From CompTrain (2018-11-01), copied here for convenience:

Rest Day

Tuesday, November 06, 2018

2018-11-07 WOD

"Cement Mixer" is the name of the WOD tomorrow... Anyone wanna take any guesses? Maybe this WOD will make you feel like your legs are covered in cement in the later rounds???

Class

Power Snatch Ladder
...On the 0:00 – 10 Power Snatches (115/80#)
...On the 2:00 – 8 Power Snatches (135/95#)
...On the 4:00 – 6 Power Snatches (165/115#)
...On the 6:00 – 4 Power Snatches (185/135#)
...On the 8:00 – 2 Power Snatches (205/145#)
Record heaviest load.



"Cement Mixer"
7 rounds, each one for time, starting every 3 minutes:
...400 Meter Run
...12 Toes to Bar
Record SLOWEST round.



Competitors

From CompTrain (2018-10-31), copied here for convenience:

Power Snatch Ladder
...On the 0:00 – 10 Power Snatches (115/80#)
...On the 2:00 – 8 Power Snatches (135/95#)
...On the 4:00 – 6 Power Snatches (165/115#)
...On the 6:00 – 4 Power Snatches (185/135#)
...On the 8:00 – 2 Power Snatches (205/145#)
Record heaviest load.



"Cement Mixer"
7 rounds, each one for time, starting every 3 minutes:
...400 Meter Run
...12 Toes to Bar
Record SLOWEST round.



Handstand Walk Practice
...10 Minutes Through Obstacles

Monday, November 05, 2018

2018-11-06 WOD

Class

Strict Gymnastics
AMRAP 5:
...3 Strict Chest-to-Bar Pull Ups
...5 Strict HSPU
Then, AMRAP 5:
...5 Strict Ring Dips
...7 Horizontal Ring Rows (feet on box)
Record total reps.



Conditioning
3 Rounds For Time:
...21-15-9 Hang Power Cleans (135/95#)
...21-15-9 Barbell Facing Burpees
...100-75-50 Double Unders
Record time.



Competitors

From CompTrain (2018-10-30), copied here for convenience:

Strict Gymnastics
AMRAP 5:
...3 Strict Chest-to-Bar Pull Ups
...5 Strict HSPU
Then, AMRAP 5:
...5 Strict Ring Dips
...7 Horizontal Ring Rows (feet on box)
Record total reps.



Conditioning
3 Rounds For Time:
...21-15-9 Hang Power Cleans (135/95#)
...21-15-9 Barbell Facing Burpees
...100-75-50 Double Unders
Record time.



Bike Conditioning
10 Sets, Not For Score:
...45 Seconds Easy
...15 Seconds Fast

Sunday, November 04, 2018

2018-11-05 WOD

Class

Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts). Record load.



"Blitz"
5 Rounds For Time:
...20/14 Calorie Row
...10 Power Clean and Jerks (115/80#)
Record time.



Competitors

From CompTrain (2018-10-29), copied here for convenience:

Snatch Complex
5 Sets:
...Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch
Record heaviest load.



Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts). Record load.



"Blitz"
5 Rounds For Time:
...20/14 Calorie Row
...10 Power Clean and Jerks (115/80#)
Record time.

Friday, November 02, 2018

2018-11-03 WOD

Competitors

From CompTrain (2018-10-27), copied here for convenience:

Conditioning
3 Rounds For Time:
...1,000 Meter Row
...10 Bar Muscle-ups
...21 Burpee Box Jump Overs (24/20")
Record time.



Midline
3 Rounds, Not For Time:
...7 Inchworms
...35 Weighted AbMat Sit-ups

Thursday, November 01, 2018

2018-11-02 WOD


Class

Deadlift
...Heavy Set of 6-4-2
Record heaviest load.



"Optimus Prime"
AMRAP 7:
...Wall Balls (20/14#)
EMOM 7 Deadlifts (225/155#). Record total wall ball reps.



Competitors

From CompTrain (2018-10-26), copied here for convenience:

Clean and Jerk Skill
EMOM for 5 minutes:
...Power Clean + Hang Squat Clean + Split Jerk (60+63+65-65-65%)
Then, EMOM for 5 minutes:
...2 Squat Cleans + 1 Split Jerk (70%)
Record heaviest load.



Deadlift
...Heavy Set of 6-4-2
Record heaviest load.



"Optimus Prime"
AMRAP 7:
...Wall Balls (20/14#)
EMOM 7 Deadlifts (225/155#). Record total wall ball reps.

Wednesday, October 31, 2018

2018-11-01 WOD

Class

"Knuckle Sandwich"
For Time:
...800 Meter Run
...30 Power Cleans (185/135#)
...800 Meter Run
Record time.



Competitors

From CompTrain (2018-10-25), copied here for convenience:

Rest Day

Tuesday, October 30, 2018

2018-10-31 WOD

Class

Tempo Overhead Squat
...Moderate Set of 2
5 Second Down, 2 Second Pause. Record heaviest load.



"Ground Breaking"
For Time:
...50/35 Calorie Row
...35 Lateral Barbell Burpees
...50 Overhead Squats (115/80#)
Record time.



Competitors

From CompTrain (2018-10-24), copied here for convenience:

Tempo Overhead Squat
...Moderate Set of 2
5 Second Down, 2 Second Pause. Record heaviest load.



"Ground Breaking"
For Time:
...50/35 Calorie Row
...35 Lateral Barbell Burpees
...50 Overhead Squats (115/80#)
Record time.



Odd-Object Conditioning
For Time:
...1 Mile Sled Drag
Record time.

Monday, October 29, 2018

2018-10-30 WOD

Good thing we got all those new bikes in just in time for tomorrow's WOD! Feel free to try out the new C2 BikeErgs during the WOD to see how different it is from the Assault Bikes! Remember, we've seen the C2 Bikes in CrossFit competitions as well (including the last CrossFit Games), so it would be a good idea for everyone to get feel for them! Plus, they've got an adjustable damper setting too, just like the rowers and SkiErgs!

Class

Conditioning
AMRAP 5:
...Buy In: 400 Meter Run
Directly into...
...21 Chest to Bar Pull-ups
...21/15 Calorie Bike

Rest 5 Minutes

AMRAP 5:
...Buy In: 400 Meter Run
Directly into...
...15 Toes to Bar
...15/10 Calorie Bike

Rest 5 Minutes

AMRAP 5:
...Buy In: 400 Meter Run
Directly into...
...9 Pull-ups
...9/6 Calorie Bike

Record total reps (do not include buy-in).



Competitors

From CompTrain (2018-10-23), copied here for convenience:

Conditioning
AMRAP 5:
...Buy In: 400 Meter Run
Directly into...
...21 Chest to Bar Pull-ups
...21/15 Calorie Bike

Rest 5 Minutes

AMRAP 5:
...Buy In: 400 Meter Run
Directly into...
...15 Toes to Bar
...15/10 Calorie Bike

Rest 5 Minutes

AMRAP 5:
...Buy In: 400 Meter Run
Directly into...
...9 Pull-ups
...9/6 Calorie Bike

Record total reps (do not include buy-in).

Sunday, October 28, 2018

2018-10-29 WOD

It's Deload Week everyone! Next week (starting Nov 5th for us) is the beginning of a new cycle on CompTrain! You'll notice the lifting percentages and volume will all be light but still keep the intensity high on the metcons!

Class

Back Squat
...3×5 @ 70%
...1×5 @ 75%
Record heaviest load.



Conditioning
AMRAP 15:
...30 Double Unders, 10 Dumbbell Power Cleans (2x 50/35#)
...30 Double Unders, 10 Dumbbell Hang Squat Cleans
...30 Double Unders, 10 Dumbbell Push Presses
...30 Double Unders, 10 Dumbbell Reverse Lunges
...30 Double Unders, 10 Dumbbell Thrusters
Record rounds/reps.



Competitors

From CompTrain (2018-10-22), copied here for convenience:

Snatch Skill
EMOM for 5 minutes:
...Power Snatch + Hang Squat Snatch (60-63-65-65-65%)
Then, EMOM for 5 minutes:
...2 Squat Snatches (70%)
Record heaviest load.



Back Squat
...3×5 @ 70%
...1×5 @ 75%
Record heaviest load.



Conditioning
AMRAP 15:
...30 Double Unders, 10 Dumbbell Power Cleans (2x 50/35#)
...30 Double Unders, 10 Dumbbell Hang Squat Cleans
...30 Double Unders, 10 Dumbbell Push Presses
...30 Double Unders, 10 Dumbbell Reverse Lunges
...30 Double Unders, 10 Dumbbell Thrusters
Record rounds/reps.

Friday, October 26, 2018

2018-10-27 WOD

Competitors

From CompTrain (2018-10-20), copied here for convenience:

Push Press + Double Under
EMOM for 10 minutes:
...Even Minutes: 50 Double Unders
...Odd Minutes: Push Press (10-8-6-4-2)*
*Increase load each round. Record heaviest load.



"Boats and Toes"
In teams of 3, for time:
50-40-30-20-10 reps:
...Calorie Row
...Burpee Box Jump (24/20")
Then, 50-40-30-20-10 reps:
...Toes to Bar
...Power Snatches (weight changes per round*)
Time cap of 30 minutes. Record time.

Round 1 Barbell: 75/55#
Round 2 Barbell: 95/65#
Round 3 Barbell: 115/80#
Round 4 Barbell: 135/95#
Round 5 Barbell: 155/105#

Thursday, October 25, 2018

2018-10-26 WOD

Class

Squat Clean
...Build to a 1RM
Record heaviest load.



"Tiger Blood"
3 Rounds:
...10 Clean and Jerks (135/95#)
...400 Meter Run
Record time.



Competitors

From CompTrain (2018-10-19), copied here for convenience:

Squat Clean
...Build to a 1RM
Record heaviest load.



Front Squat
...Heavy Double
Record heaviest load.



"Tiger Blood"
3 Rounds:
...10 Clean and Jerks (135/95#)
...400 Meter Run
Record time.

Wednesday, October 24, 2018

2018-10-25 WOD

Class

Shoulder Press
...Find a 5RM.
Record heaviest load.



"Hokey Pokey"
AMRAP 12:
...15 Kettlebell Swings (70/53#)
...30 AbMat Sit-ups
...45 Air Squats
Record rounds/reps.



Competitors

From CompTrain (2018-10-18), copied here for convenience:

Rest Day

Tuesday, October 23, 2018

2018-10-24 WOD

Class


Conditioning
AMRAP 5:
...Buy In: 35/25 Calorie Assault Bike
Directly Into…
...12 Deadlifts (135/95#)
...12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
...Buy In: 25/18 Calorie Assault Bike
Directly Into...
...9 Deadlifts (155/105#)
...9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
...Buy In: 18/13 Calorie Assault Bike
Directly Into...
...6 Deadlifts (185/135#)
...6 Lateral Barbell Burpees

Record total REPS (do not include buy-in calories).



Competitors

From CompTrain (2018-10-17), copied here for convenience:

Split Jerk
...Build to a 1RM
Record heaviest load.



Conditioning
AMRAP 5:
...Buy In: 35/25 Calorie Assault Bike
Directly Into...
...12 Deadlifts (185/135#)
...12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
...Buy In: 25/18 Calorie Assault Bike
Directly Into...
...9 Deadlifts (225/155#)
...9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
...Buy In: 18/13 Calorie Assault Bike
Directly Into...
...6 Deadlifts (275/185#)
...6 Lateral Barbell Burpees

Record total REPS (do not include buy-in calories).

Monday, October 22, 2018

2018-10-23 WOD

Class

Conditioning
AMRAP 5:
...10-20-30-etc Double Unders
...1 - 2 - 3 - etc Bar Muscle-Up*
*Scale to Burpee Pull Ups, if needed. Record rounds/reps.



Conditioning
21-18-15-12-9 reps for time:
...Wall Balls (20/14#)
...Pull-Ups
...Calorie Row
...200 Meter Run
Record time.



Competitors

From CompTrain (2018-10-16), copied here for convenience:

Conditioning
AMRAP 5:
...10-20-30-etc Double Unders
...1 - 2 - 3 - etc Bar Muscle-Up
Record rounds/reps.



Conditioning
21-18-15-12-9 reps for time:
...Wall Balls (20/14#)
...Pull-Ups
...Calorie Row
...200 Meter Run
Record time.



Recovery Bike
...20 Minute Light Bike
On the 5:00, 10:00, 15:00, 20:00: 21 GHD Sit-Ups

Sunday, October 21, 2018

2018-10-22 WOD


Tomorrow, we've got the FIRST CrossFit HeroWOD ever, JT!

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Class

Snatch
...Build to a 1RM
Record heaviest load.



"JT"
21-15-9 reps for time:
...Handstand Push-ups
...Ring Dips
...Push-ups
Record time.



Competitors

From CompTrain (2018-10-15), copied here for convenience:

Snatch
...Build to a 1RM
Record heaviest load.



Back Squat
...Heavy Set of 12
Record heaviest load.



"JT"
21-15-9 reps for time:
...Handstand Push-ups
...Ring Dips
...Push-ups
Record time.

Friday, October 19, 2018

2018-10-20 WOD

Competitors

From CompTrain (2018-10-13), copied here for convenience:

"Mind Eraser"
AMRAP 20:
...7 Power Cleans (135/95#)
...7 Burpees
...200 Meter Run
Record rounds/reps.



Midline Conditioning
3 Rounds (switch movements every 2 minutes):
...Minutes 1-2: 30/24 Calorie Row
...Minutes 3-4: 20 GHD Sit-ups + 20 Hip Extensions
Record total reps.

Thursday, October 18, 2018

2018-10-19 WOD

Class

Front Squat
...Build to a Tempo Heavy Single*
*5 seconds down, 3 second pause.
Record heaviest load.



"Tripled Up"
AMRAP 12:
...3-6-9-etc Thrusters (95/65#)
...3-6-9-etc Toes to Bar
...3-6-9-etc Calorie Row
Record rounds/reps.



Competitors

From CompTrain (2018-10-12), copied here for convenience:

Squat Clean
...Minutes 1-2-3: 3 Squat Cleans (68-72-74%)
...Minute 4: Rest
...Minute 5-6-7: 2 Squat Cleans (78-81-84%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Clean (88-90-92%)
...Minute 12: Rest
...Then, not for Time: 3 Singles (92-94-96%)
Record heaviest load.



Front Squat
...2×4 @ 82%
...2×3 @ 87%
...2×2 @ 92%
Record heaviest load.



"Tripled Up"
AMRAP 12:
...3-6-9-etc Thrusters (95/65#)
...3-6-9-etc Toes to Bar
...3-6-9-etc Calorie Row
Record rounds/reps.



Gymnastics Conditioning
For Time:
...50 Double Unders
...21-15-9-15-21 Kipping Handstand Push-ups
Record time.

Wednesday, October 17, 2018

2018-10-18 WOD

Class

Indoor Sled Drag
...Find max load for 50' unbroken
Any style drag is allowed (walk, crawl, reverse walk, reverse crawl, etc). Any pause in the sled is a no-rep. Record heaviest load.



For time:
...30 GHD Hip Extensions
...20 Ring Dips*
...10 Rope Climbs
...20 Ring Dips*
...30 GHD Hip Extensions
*Rx+1 at Muscle Up height. Record time.



Competitors

From CompTrain (2018-10-11), copied here for convenience:

Rest Day

Tuesday, October 16, 2018

2018-10-17 WOD

Class

"High Roller"
3 Rounds:
...600 Meter Run
...21 Hang Squat Snatches (75/55#)
Record time.



Body Armor (aka Bodybuilding)
5 Supersets:
...6 Tempo Chest to Bar Pull-Ups
...9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.



Competitors

From CompTrain (2018-10-10), copied here for convenience:

Handstand Walk Practice
...Spend 15:00 in practice.



Split Jerk
...3 Sets: 3 Jerk Drives + 1 Split Jerk
...5 Sets: 1 Split Jerk (83-87-90-93/96%*)
*93% or 96% based on feel
Record heaviest load.



"High Roller"
3 Rounds:
...600 Meter Run
...21 Hang Squat Snatches (75/55#)
Record time.



Body Armor
5 Supersets:
...6 Tempo Chest to Bar Pull-Ups
...9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.

Monday, October 15, 2018

2018-10-16 WOD

Class

Power Clean
...Build to Heavy 5-Rep Touch and Go
Record heaviest load.



"Guard Rail"
AMRAP 3:
...9/6 Calorie Assault Bike
...9 Power Cleans (115/80#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...7 Power Cleans (135/95#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...5 Power Cleans (155/105#)
Record total reps.



Competitors

From CompTrain (2018-10-09), copied here for convenience:

Power Clean
...Build to Heavy 5-Rep Touch and Go
Record heaviest load.



"Guard Rail"
AMRAP 3:
...9/6 Calorie Assault Bike
...9 Power Cleans (115/80#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...7 Power Cleans (135/95#)
Rest 3 Minutes

AMRAP 3:
...9/6 Calorie Assault Bike
...5 Power Cleans (155/105#)
Record total reps.



Row Conditioning
12 Minute Row, as follows:
...Minute 1: 2k Pace +20 Seconds
...Minute 2: 2k Pace +10 Seconds
...Minute 3: 2k Pace +20 Seconds
...Minute 4: 2k Pace +8 Seconds
...Minute 5: 2k Pace +20 Seconds
...Minute 6: 2k Pace +6 Seconds
...Minute 7: 2k Pace +20 Seconds
...Minute 8: 2k Pace +4 Seconds
...Minute 9: 2k Pace +20 Seconds
...Minute 10: 2k Pace +2 Seconds
...Minute 11: 2k Pace +20 Seconds
...Minute 12: 2k Pace

Sunday, October 14, 2018

2018-10-15 WOD

Class

"Dirty 30"
For Time:
...30 Box Jumps (24/20")
...30 Chest to Bar Pull-ups
...30 Kettlebell Swings (70/53#)
...30 Front Squats (115/80#)
...30 Toes to Bar
...30 Push Press (115/80#)
...30 Deadlifts (115/80#)
...30 Wall Balls (30/20#)
...30 Bar Facing Burpees
...30 Double Unders
Record time.



Competitors

From CompTrain (2018-10-08), copied here for convenience:

Snatch
On the Minute x 14:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (78-81-84%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (88-90-92%)
...Minute 12: Rest
...Then, Not for Time: 3 Singles (92-94-96%)
Record heaviest load.



Snatch Pull + 3 Snatch Hang High Pulls
...5 Sets (63-65-67-69-72%)
Record heaviest load.



Back Squat
...3 Sets of 9 (76-80-84%)
Record heaviest load.



"Dirty 30"
For Time:
...30 Box Jumps (24/20")
...30 Chest to Bar Pull-ups
...30 Kettlebell Swings (70/53#)
...30 Front Squats (115/80#)
...30 Toes to Bar
...30 Push Press (115/80#)
...30 Deadlifts (115/80#)
...30 Wall Balls (30/20#)
...30 Bar Facing Burpees
...30 Double Unders
Record time.

Friday, October 12, 2018

2018-10-13 WOD

Competitors

From CompTrain (2018-10-06), copied here for convenience:

"Stop, Drop, & Roll"
Teams of 3, For Time (30 Minute Cap):
...1 Mile Sandbag Run* (70/50# -ish)
...150/100 Calorie Assault Bike
...100 Hang Power Snatches (135/95#)
...80 Overhead Squats (135/95#)
...60 Squat Snatches (135/95#)
*Everyone runs together with one sandbag, pass it around as needed. Record time.



Body Armor
12-10-8-6 reps:
...Dumbbell Strict Presses (Each Side)
*After Each Set: 21 GHD Sit-ups
Then:
...100 Band Pull-Aparts




Thursday, October 11, 2018

2018-10-12 WOD

Class

"Tread Water" (modified)
For Time:
...1k Row
...1k Bike
...150 Double Unders
...10 Rounds of ""Chest to Bar Cindy*
*5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats
Record time.



Competitors

From CompTrain (2018-10-05), copied here for convenience:

Squat Clean
EMOM For 15 Minutes:
...Minutes 1-2-3: 3 Squat Cleans (66-69-72%)
...Minute 4: Rest
...Minute 5-6-7: 2 Squat Cleans (76-79-82%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Clean (86-88-90%)
...Minute 12: Rest
...Minutes 13-14-15: 1 Squat Clean (86-88-90%)
Record heaviest load.



Front Squat
...2×4 @ 79%
...2×3 @ 84%
...2×2 @ 90%
Record heaviest load.



"Tread Water" (modified)
For Time:
...1k Row
...1k Bike
...150 Double Unders
...10 Rounds of ""Chest to Bar Cindy*
*5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats

Wednesday, October 10, 2018

2018-10-11 WOD

Class

Sumo Deadlift
...Find a 5RM
Record heaviest load.



10-9-8-7-6-5-4-3-2-1 reps for time:
...SDHP (115/80#)
...Pistol Squats
...GHD Sit Ups
Record time.



Competitors

From CompTrain (2018-10-04), copied here for convenience:

Rest Day





Tuesday, October 09, 2018

2018-10-10 WOD

Class

Jerks
...Pausing Split Jerk: 3×2
...3 Jerk Drives + 1 Split Jerk: 3×1 Complex
...Split Jerk: 5×1
Record heaviest load.



"Long Gone"
5 Rounds for reps:
...1 Minute Wall Balls (20/14#)
...1 Minute Dumbbell Snatches (50/35#)
...1 Minute Calorie Bike
...1 Minute Rest
Record lowest rep total of the 5 Rounds.



Competitors

From CompTrain (2018-10-03), copied here for convenience:

Jerks
...Pausing Split Jerk: 3×2
...3 Jerk Drives + 1 Split Jerk: 3×1 Complex
...Split Jerk: 5×1
Record heaviest load.



"Long Gone"
5 Rounds for reps:
...1 Minute Wall Balls (20/14#)
...1 Minute Dumbbell Snatches (50/35#)
...1 Minute Calorie Bike
...1 Minute Rest
Record lowest rep total of the 5 Rounds.



Body Armor (aka Bodybuilding)
5 Supersets:
...10 Barbell Bench Press
...10 Romanian Deadlifts
...Rest 2 Minutes Between

Monday, October 08, 2018

2018-10-09 WOD

Class

Ring Muscle-Ups
AMRAP 5:
...25 Double Unders
...1-2-3-etc Ring Muscle-ups
Record round/reps.



"Inside Out" (modified due to weather), aka "Outside In"
For Time:
...120 In-place Lunges
...21 Power Cleans (155/105#)
...60 Burden Lunges (20/14#)
...21 Burpee Box Jump Overs (24/20")
Record time.



Competitors

From CompTrain (2018-10-02), copied here for convenience:

Ring Muscle-Ups
AMRAP 5:
...25 Double Unders
...1-2-3-etc Ring Muscle-ups
Record round/reps.



"Inside Out" (modified due to weather), aka "Outside In"
For Time:
...120 In-place Lunges
...21 Power Cleans (185/135#)
...60 Sandbag Lunges (50/35# -ish)
...21 Burpee Box Jump Overs (24/20")
Record time.



Midline Conditioning
For Time:
...100 Calorie Assault Bike
Every 2:00 (Including the 0:00) – 12 GHD Sit-ups. Record time.

Sunday, October 07, 2018

2018-10-08 WOD

Class

Back Squat
...3 Sets of 9 (73-77-81%)
Record heaviest load.



Gymnastic Conditioning
AMRAP 6:
...1-2-3-etc Strict Toes to Bar
...1-2-3-etc Strict Handstand Push-ups
Then, AMRAP 4:
...1-2-3-etc Toes to Bar
...1-2-3-etc Handstand Push-ups
Record total reps.



Competitors

From CompTrain (2018-10-01), copied here for convenience:

Snatch
EMOM for 15 minutes:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (76-79-82%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (86-88-90%)
...Minute 12: Rest
...Minutes 13-14-15: 1 Squat Snatch (84-86-88%)
Record heaviest load.



Snatch Pull + 3 Snatch Hang High Pulls
...5 Sets (60-62-64-66-68%)
Record heaviest load.



Back Squat
...3 Sets of 9 (73-77-81%)
Record heaviest load.



Gymnastic Conditioning
AMRAP 6:
...1-2-3-etc Strict Toes to Bar
...1-2-3-etc Strict Handstand Push-ups
Then, AMRAP 4:
...1-2-3-etc Toes to Bar
...1-2-3-etc Handstand Push-ups
Record total reps.



20 Minute Recovery Row
Record total recovered.

Saturday, October 06, 2018

2018-10-06 WOD

Competitors

From CompTrain (2018-09-29), copied here for convenience:

"Heartburn"
For Time:
...1 Mile Run
...10 Rounds of "Bergeron Beep Test"

1 Round of "Bergeron Beep Test":
7 Thrusters (75/55#), 7 Pull-ups, 7 Burpees

Record time.





Thursday, October 04, 2018

2018-10-05 WOD

Class

Front Squat
...2×4 @ 76%
...2×3 @ 81%
...2×2 @ 86%
Record heaviest load.



"Twist and Shout"
AMRAP 14:
...1 Power Snatch (135/95#)
...2 Overhead Squats (135/95#)
...3 Power Clean and Jerks (135/95#)
...40 Double Unders
Record rounds/reps.



Competitors

From CompTrain (2018-09-28), copied here for convenience:

Squat Clean
...Minutes 1-2-3: 3 Squat Cleans (64-67-70%)
...Minute 4: Rest
...Minute 5-6-7: 2 Squat Cleans (74-77-80%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Clean (84-86-88%)
...Minutes 12-13-14: 1 Squat Clean (84-86-88%)
Record heaviest load.



Front Squat
...2×4 @ 76%
...2×3 @ 81%
...2×2 @ 86%
Record heaviest load.



"Twist and Shout"
AMRAP 14:
...1 Power Snatch (135/95#)
...2 Overhead Squats (135/95#)
...3 Power Clean and Jerks (135/95#)
...40 Double Unders
Record rounds/reps.

Wednesday, October 03, 2018

2018-10-04 WOD

Class

Weighted Pull Up
...Find 3RM
Record heaviest load. Compare to 2017-04-04 and 2016-06-22.



3 RFT:
...200m Farmers Carry (2x 53/35#)
...400m Run
...15 D-ball/bag Over Shoulder (100/70#)
Record time.



Competitors

From CompTrain (2018-09-27), copied here for convenience:

Rest Day

Tuesday, October 02, 2018

2018-10-03 WOD

Class

Push Press
...Heavy Set of 10
Record heaviest load.



"Clothesline"
AMRAP 12:
...2-4-6-etc Push Presses (115/80#)
...2-4-6-etc Toes to Bar
...2-4-6-etc Box Jump Overs (24/20")
Increase by 2 reps every round. Record rounds/reps.



Competitors

From CompTrain (2018-09-26), copied here for convenience:

Push Press
...Heavy Set of 10
Record heaviest load.



Deadlift
...3×3 @ 84%
...3×2 @ 88%
...3×1 @ 92%
Rest as needed between sets. Record heaviest load.



"Clothesline"
AMRAP 12:
...2-4-6-etc Push Presses (115/80#)
...2-4-6-etc Toes to Bar
...2-4-6-etc Box Jump Overs (24/20")
Increase by 2 reps every round. Record rounds/reps.



Odd-Object
For Time:
...50 Manmakers (2x 35/20# DBs)
Record time.

Monday, October 01, 2018

2018-10-02 WOD

Class

"Two Tone"
For time:
30-20-10 reps:
...Hang Power Clean (115/80#)
...Calorie Bike
Then, 10-20-30 reps:
...Deadlifts (205/145#)
...Calorie Row
*Women complete (21-15-9, 9-15-21) calories on machines.
Record total time.



Competitors

From CompTrain (2018-09-25), copied here for convenience:

"Two Tone"
For time:
30-20-10 reps:
...Hang Power Clean (115/80#)
...Calorie Bike
Then, 10-20-30 reps:
...Deadlifts (205/145#)
...Calorie Row
*Women complete (21-15-9, 9-15-21) calories on machines.
Record total time.



Strict Gymnastics
AMRAP 7:
...5 Strict Ring Dips
...:10 Seconds Inverted Barbell Row Hold
...:15 Seconds Double Kettlebell Static Squat Hold
Record rounds/reps.



Midline
4 Rounds:
...:20 Ring Dip Support Hold
...:25 GHD Supine Hold
...:30 Hand Stand Hold

Sunday, September 30, 2018

2018-10-01 WOD

Class

Snatch Tempo Pull
...6×1 (77-80-83-86-86-86%)
3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through. Record heaviest load.



"Wasabi"
For Time:
...1000 Meter Run
...40 Chest to Bar Pull-ups
...30 Front Squats (135/95#)
...20 Barbell Facing Burpees
Record time.



Competitors

From CompTrain (2018-09-24), copied here for convenience:

Snatch
EMOM for 14 minutes:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (74-77-80%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (84-86-88%)
...Minutes 12-13-14: 1 Squat Snatch (84-86-88%)
Record heaviest load.



Snatch Tempo Pull
...6×1 (77-80-83-86-86-86)
3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through. Record heaviest load.



Back Squat
...3×9 (70-74-78%)
Record loads.



"Wasabi"
For Time:
...1000 Meter Run
...40 Chest to Bar Pull-ups
...30 Front Squats (135/95#)
...20 Barbell Facing Burpees
Record time.

Friday, September 28, 2018

2018-09-29 WOD

Competitors

From CompTrain (2018-09-22), copied here for convenience:

"Sock Hop"
Teams of 3, 2 Rounds For Time:
...100/70 Calorie Row
...100 Box Jump Overs (24/20")
...100 Power Cleans*
...100 Barbell-Facing Burpees
*Round 1: (135/95#)
*Round 2: (115/80#)
Record time.

Thursday, September 27, 2018

2018-09-28 WOD

Class

Squat Clean
...Minutes 1-2-3: 3 Squat Cleans (62-65-68)
...Minute 4: Rest
...Minute 5-6-7: 2 Squat Cleans (72-75-78)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Clean (82-84-86)
...Minutes 12-13-14: 1 Squat Clean (82-84-86)
Record heaviest load.



"Overtime"
For Time:
...200 Meter Run, 21 Power Snatches (95/65#)
...200 Meter Run, 21 Overhead Squats (95/65#)
...200 Meter Run, 15 Power Snatches
...200 Meter Run, 15 Overhead Squats
...200 Meter Run, 9 Power Snatches
...200 Meter Run, 9 Overhead Squats
Record time.



Competitors

From CompTrain (2018-09-21), copied here for convenience:

Squat Clean
...Minutes 1-2-3: 3 Squat Cleans (62-65-68%)
...Minute 4: Rest
...Minute 5-6-7: 2 Squat Cleans (72-75-78%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Clean (82-84-86%)
...Minutes 12-13-14: 1 Squat Clean (82-84-86%)
Record heaviest load.



Front Squat
...2×4 @ 73%
...2×3 @ 78%
...2×2 @ 83%
Record heaviest load.



"Overtime"
For Time:
...200 Meter Run, 21 Power Snatches (95/65#)
...200 Meter Run, 21 Overhead Squats (95/65#)
...200 Meter Run, 15 Power Snatches
...200 Meter Run, 15 Overhead Squats
...200 Meter Run, 9 Power Snatches
...200 Meter Run, 9 Overhead Squats
Record time.

Wednesday, September 26, 2018

2018-09-27 WOD

Class

"Back Seat"
AMRAP 18:
...40/30 Calorie Bike
...30 Abmat Sit-ups
...20 DB Box Step-ups (2x 35/20# to a 20" Box)
Record rounds/reps.



Competitors

From CompTrain (2018-09-20), copied here for convenience:

Rest Day





Tuesday, September 25, 2018

2018-09-26 WOD




Class

"Gwen"
15-12-9 reps:
...Unbroken Clean and Jerks
Record load.

*Use same load across all sets. Rest as needed between sets. Touch-and-go ONLY off the floor, any regripping of the barbell at the floor is a foul. May pause during a set overhead, in the front rack, or in the hang only (back rack or sitting the barbell in your hips is a foul). Try to do the first half or 2/3 of each set FAST, then pause as needed to finish the remaining reps while staying unbroken.



For Time:
...100 Wall Balls (20/14#)
*Every Minute on the Minute – 6 Toes to Bar



Competitors

From CompTrain (2018-09-19), copied here for convenience:

"Gwen"
15-12-9:
...Unbroken Clean and Jerks
Record load.

*Use same load across all sets. Rest as needed between sets. Touch-and-go ONLY off the floor, any regripping of the barbell at the floor is a foul. May pause during a set overhead, in the front rack, or in the hang only (back rack or sitting the barbell in your hips is a foul). Try to do the first half or 2/3 of each set FAST, then pause as needed to finish the remaining reps while staying unbroken.



Deadlift
...3×3 @ 82%
...3×2 @ 87%
...3×1 @ 92%
Rest as needed between sets. Record heaviest load.



For Time:
...100 Wall Balls (20/14#)
*Every Minute on the Minute – 6 Toes to Bar

Monday, September 24, 2018

2018-09-25 WOD

Class

3 Rounds For Time:
...75 Double Unders
...25 Kipping Handstand Push-ups
Time cap of 12 minutes. Record time.



For that pump:
...50 Bench Press Repetitions (135/95#)
*Every Break: 15 GHD Sit-ups
Time cap of 20 minutes. Record total number of sets (as "rounds" in WODTogether) to reach 50 reps.



Competitors

From CompTrain (2018-09-18), copied here for convenience:

3 Rounds For Time:
...75 Double Unders
...25 Kipping Handstand Push-ups
Time cap of 12 minutes. Record time.



For that pump:
...50 Bench Press Repetitions (155/105#)
*Every Break: 15 GHD Sit-ups
Time cap of 20 minutes. Record total number of sets (as "rounds" in WODTogether) to reach 50 reps.



"Under Fire"
4 Rounds:
...400 Meter Run
...15 Sumo Deadlift High Pulls (95/65#)
...9 Burpee Box Jump Overs (24/20")
Record time.

2018-09-24 WOD

Class

Snatch
On the Minute x 14:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
...Minutes 12-13-14: 1 Squat Snatch (82-84-86%)
Record heaviest load.



Back Squat
...3 Sets of 9 (67-71-75%)
Record heaviest load.



Competitors

From CompTrain (2018-09-17), copied here for convenience:

Snatch
On the Minute x 14:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
...Minutes 12-13-14: 1 Squat Snatch (82-84-86%)
Record heaviest load.



Snatch Tempo Pull
...6 Sets of 1 (74-77-80-83-83-83%)
3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.



Back Squat
...3 Sets of 9 (67-71-75%)
Record heaviest load.



"Lucky 7's"
5 RFT:
...7 Bar Muscle-Ups
...7 Dumbbell Clusters (2x 70/50#)
Record time.

Sunday, September 23, 2018

2018-09-22 WOD

Competitors

From CompTrain (2018-09-15), copied here for convenience:

"Adderall"
For total reps, with a running clock:
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95#)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80#)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65#)
Record total reps.

Thursday, September 20, 2018

2018-09-21 WOD

Class

Front Squat
...2x4 @ 70%
...2x3 @ 75%
...2x2 @ 80%
Record heaviest load.



3 Rounds for Time:
...27/21 Calorie Row
...21 Pull Ups
...15 Burpee Box Jump Overs
Record time.



Competitors

From CompTrain (2018-09-15), copied here for convenience:

EMOM for 11 minutes:
...Minutes 1-2-3: 3 Squat Cleans (60-63-66%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Cleans (70-73-76%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Clean (80-82-84%)
Record heaviest load.



Front Squat
...2x4 @ 70%
...2x3 @ 75%
...2x2 @ 80%
Record heaviest load.



EMOM for 10 Minutes:
...Even: 5 Push Press
...Odd: 30s Max Bar Muscle Ups
Record max push press load and total muscle up reps.



3 Rounds for Time:
...27/21 Calorie Row
...21 Pull Ups
...15 Burpee Box Jump Overs
Record time.

Wednesday, September 19, 2018

2018-09-20 WOD

Class

For heaviest load:
...Strict Press up to a heavy single
...Push Press up to a heavy set of 3
...Push Jerk up to a heavy set of 5
Record heaviest load as your score, and heaviest load for each movement in the comments.



"Nonstop"
AMRAP 8:
...10/7 Calorie Bike
...10 Wall Balls (20/14#)
Record rounds/reps.

Competitors

From CompTrain (2018-09-13), copied here for convenience:

Rest Day

Tuesday, September 18, 2018

2018-09-19 WOD

Class

"Dead Meat"
For Time:
...1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145#)
...800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145#)
...400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145#)
Record time.



Competitors

From CompTrain (2018-09-12), copied here for convenience:

Deadlift
...3×3 @ 80%
...3×2 @ 85%
...3×1 @ 90%
Rest as needed between sets. Record heaviest load.



"Dead Meat"
For Time:
...1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145#)
...800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145#)
...400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145#)
Record time.



3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)
*After each set, complete 15 GHD Sit-ups

Monday, September 17, 2018

2018-09-18 WOD

Class

"Always Remembered"
Teams of 2, for time:
...2001 Meter Row
Then, 4 rounds:
...9 Rope Climbs
...11 Bear Complexes (135/95#)
Then:
...2977 Meter Row
Record time.



Competitors

From CompTrain (2018-09-11), copied here for convenience:

"Always Remembered"
Teams of 2, for time:
...2001 Meter Row
Then, 4 rounds:
...9 Rope Climbs
...11 Bear Complexes (135/95#)
Then:
...2977 Meter Row
Record time.

Sunday, September 16, 2018

2018-09-17 WOD

Class

EMOM for 11 minutes:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (80-82-84%)
Record heaviest load.



"E-Brake"
3 Rounds For Time:
...400 Meter Run
...20 DB Snatch (50/35#)
...20/15 Calorie Bike
Record time.



Competitors

From CompTrain (2018-09-10), copied here for convenience:

EMOM for 11 minutes:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (80-82-84%)
Record heaviest load.



Back Squat
...3 Sets of 9 (64-68-72%)
*After each set, complete 50% of Max Ring Muscle-ups



"E-Brake"
3 Rounds For Time:
...400 Meter Run
...20 DB Snatch (50/35#)
...20/15 Calorie Bike
Record time.

Friday, September 14, 2018

2018-09-15 WOD

Competitors

From CompTrain (2018-09-08), copied here for convenience:

Teams of 3, AMRAP 25:
...40 Chest to Bar Pull-Ups
...50 Barbell-Facing Burpees
...60 Thrusters

Round 1 – 75/55#
Round 2 – 95/65#
Round 3 – 115/80#
Round 4 – 135/95#
Round 5 – 155/105# (AMRAP in time remaining)

Record rounds/reps.









Thursday, September 13, 2018

2018-09-14 WOD

Class

"Boat Race"
3 Rounds For Time:
...500 Meter Row
...400 Meter Run
...Rest 3 Minutes
Record time.



EMOM for 10 minutes:
...Odd Minutes - 3-Position Squat Clean
...Even Minutes - 2 Push Jerks + 1 Split Jerk
Record heaviest load per lift.



Competitors

From CompTrain (2018-09-07), copied here for convenience:

"Boat Race"
3 Rounds For Time:
...500 Meter Row
...400 Meter Run
...Rest 3 Minutes
Record time.



EMOM for 10 minutes:
...Odd Minutes - 3-Position Squat Clean
...Even Minutes - 2 Push Jerks + 1 Split Jerk
Record heaviest load per lift.

Wednesday, September 12, 2018

2018-09-13 WOD

Class

3 RFT:
...50m Sled Drag (135/95#)
...50m Backwards Sled Drag (135/95#)
...24 KB Snatch (53/35#) -- switch arms after 12 reps
...3 Rope Climbs (15')
Record time.



Competitors

From CompTrain (2018-09-06), copied here for convenience:

Rest Day

Tuesday, September 11, 2018

2018-09-12 WOD

Class

AMRAP 20:
...30 Overhead Squats (95/65#)
...30 Box Jumps (24/20")
...30 Toes to Bar
...30 Calorie Row
Record rounds/reps.



Competitors

From CompTrain (2018-09-05), copied here for convenience:

AMRAP 20:
...30 Overhead Squats (95/65#)
...30 Box Jumps (24/20")
...30 Toes to Bar
...30 Calorie Row
Record rounds/reps.



Midline Conditioning
3 Rounds For Time:
...100 Double-Unders
...25 GHD Sit-ups
Record time.

Monday, September 10, 2018

2018-09-11 WOD

In memory of 9/11, we've got a Hero WOD tomorrow! This is an old classic, in honor of "Nate"! Last time we did this one was 2016-10-20, so try to look up your old score and see if you can do any better tomorrow!



Class

In honor of "Nate"
AMRAP in 20 minutes:
...2 Muscle Ups
...4 HSPU
...8 KB Swings (70/53#)
Record rounds/reps.



Competitors

In honor of "Nate"
AMRAP in 20 minutes:
...2 Muscle Ups
...4 HSPU
...8 KB Swings (70/53#)
Record rounds/reps.



Tempo Deadlift
7 Sets of 3
Regular pull off ground, 5 second negative.
*After each set, complete 25' Handstand Walk

Sunday, September 09, 2018

2018-09-10 WOD

Class

Tempo Back Squat
...6 Sets of 2 reps
Climbing to a moderate load. 5 second negative, 1 second pause in bottom. Record heaviest load.



3 Rounds For Time:
...60 Air Squats
...21/15 Calorie Assault Bike
...15 Hang Power Cleans (155/105#)
Record time.



Competitors

From CompTrain (2018-09-03), copied here for convenience:

Snatch Complex
Every 2 minutes for 6 rounds:
...Power Snatch + Hang Squat Snatch + Squat Snatch
Loading will be 60% – 65% – 70% – 75%x3



Tempo Back Squat
...6 Sets of 2 reps
Climbing to a moderate load. 5 second negative, 1 second pause in bottom. Record heaviest load.



3 Rounds For Time:
...60 Air Squats
...21/15 Calorie Assault Bike
...15 Hang Power Cleans (155/105#)
Record time.

Friday, September 07, 2018

2018-09-08 WOD

Competitors

From CompTrain (2018-09-01), copied here for convenience:

"Professor Chaos"
For Time:
...30 Chest to Bar Pull-Ups
...800 Meter Run
...15 Power Snatches (135/95#)
...800 Meter Run
...15 Power Snatches (135/95#)
...800 Meter Run
...30 Chest to Bar Pull-Ups
Record time.



Gymnastics Conditioning
21-18-15-12-9 reps for time:
...Kipping Handstand Push-ups
...Box Jump Overs (24/20")
Record time.

Thursday, September 06, 2018

2018-09-07 WOD

Class

EMOM for 8 rounds:
...2 Deadlift (increasing weight)
Record heaviest load.



"Go Fish"
For Time:
...1,000 Meter Row
Then, 3 Rounds:
...21 Deadlifts (135/95#)
...15 Barbell-Facing Burpees
...9 Push Jerks (135/95#)
Record time.



Competitors

From CompTrain (2018-08-31), copied here for convenience:

Clean and Jerk Complex
Every 2 minutes for 7 rounds: (increasing weight)
...Hang Power Clean
...Hang Squat Clean
...Push Jerk
...Split Jerk
Record heaviest load.



EMOM for 8 rounds:
...2 Deadlift (increasing weight)
Record heaviest load.



"Go Fish"
For Time:
...1,000 Meter Row
Then, 3 Rounds:
...21 Deadlifts (135/95#)
...15 Barbell-Facing Burpees
...9 Push Jerks (135/95#)
Record time.

Wednesday, September 05, 2018

2018-09-06 WOD

Class

"Fight Back +1"
5 rounds for max reps:
...1 minute of KB swings (53/35#)
...1 minute of Reverse Lunge
...1 minute of Hand-release Push Ups
...1 minute of Bike calories
...1 minute of Rest
Record total reps. In comments, record reps per each round.



Competitors

From CompTrain (2018-08-30), copied here for convenience:

Rest day

Tuesday, September 04, 2018

2018-09-05 WOD

Class

Thruster
...Find a 3RM (from the ground)
Record heaviest load."



"Flash Flood"
2 Rounds For Time:
...400 Meter Run
...21 Thrusters (95/65#)
Record time.



Competitors

From CompTrain (2018-08-29), copied here for convenience:

Thruster
...Find a 3RM (from the ground)
Record heaviest load.



"Flash Flood"
2 Rounds For Time:
...400 Meter Run
...21 Thrusters (95/65#)
Record time.



Gymnastic Conditioning
5 Supersets:
...15 GHD Sit-ups
...40% Max Ring Muscle-ups
...Rest 1 Minute Between Sets

Monday, September 03, 2018

2018-09-04 WOD


Another awesome Holiday WOD today! Thanks to Coach Allgood for the WOD! Check out tomorrow's workouts below!



Class

[Athlete's Choice]
Bench Press or Strict Press
...Find a 7RM
Record heaviest load.



"Criss Cross"
AMRAP 15:
...30 Double Unders
...15 Power Cleans (115/80#)
...30 Double Unders
...15 Toes to Bar
Record rounds/reps.



Competitors

From CompTrain (2018-08-28), copied here for convenience:

Strict Handstand Push-ups
For time:
...20 Repetitions
...Rest 1 Minute
...17 Repetitions
...Rest 1 Minute
...14 Repetitions
...Rest 1 Minute
...11 Repetitions
Record time.



"Criss Cross"
AMRAP 15:
...30 Double Unders
...15 Power Cleans (115/80#)
...30 Double Unders
...15 Toes to Bar
Record rounds/reps.



Assault Bike Conditioning
3 Rounds:
...3 Minutes Easy
...2 Minutes Moderate
...1 Minute Fast
...Rest 1 Minute

Sunday, September 02, 2018

2018-09-03 Labor Day Holiday WOD

Tomorrow is another Holiday WOD at Sigma CrossFit! Come check out our brand new, wall mounted oscillating fans throughout the gym for your cooling pleasure while you workout! There will be only one class at 8:30am, all other class times are cancelled. For the workout, we've got a special WOD created by our very own Coach Zach to mimic the burning leg sensation he felt during his climb up Grays Peak in the Rocky Mountains this summer! As always, our Holiday WODs are free and open to the general public, so feel free to bring your family and friends who want a little workout before that final end-of-summer BBQ! Keep in mind, there will be NO OPEN GYM tomorrow, and we will need the entire gym for the Holiday WOD, so there will be no extra space for people following the CompTrain programming strict tomorrow.



Class

"Grays Peak"
For time:
...800m Run
...150ft Walking Lunge (20/14#)
Then, 5 Rounds:
...14 Pull Ups
...14 Step Ups (carrying 0-15-35-15-0# plate / 0-10-25-10-0# plate to a 24/20"" box)
Then:
...150ft Walking Lunge (20/14#)
...800m Run
Record time.



Competitors

CompTrain (2018-08-27)

Friday, August 31, 2018

2018-09-01 WOD

Competitors

From CompTrain (2018-08-25), copied here for convenience:

"Fender Bender"
In teams of 3, for time:

400 Meter Wreck Bag Run (50/35#) ***Everyone runs, switch sandbag as needed
3 Rounds:
...30 Deadlift (135/95#)
...25 Hang Power Clean
...20 Push Jerk

400 Meter Wreck Bag Run (50/35#) ***Everyone runs, switch sandbag as needed
2 Rounds:
...30 Deadlift (135/95#)
...25 Hang Power Clean
...20 Push Jerk

400 Meter Wreck Bag Run (50/35#) ***Everyone runs, switch sandbag as needed
1 Round:
...30 Deadlift (135/95#)
...25 Hang Power Clean
...20 Push Jerk

Record time.

Thursday, August 30, 2018

2018-08-31 WOD

Class

3-Position Power Snatch
...Build to a Heavy
Time cap of 12 minutes. Record heaviest load with GOOD technique!



"Daily Dozen"
AMRAP 12:
...12 Lateral Barbell Burpees
...9 Power Snatches (115/80#)
...6 Bar Muscle-Ups
Record rounds/reps.



Competitors

From CompTrain (2018-08-24), copied here for convenience:

Hang Power Snatch
On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM. Record heaviest load.



"Daily Dozen"
AMRAP 12:
...12 Barbell Facing Burpees
...9 Power Snatches (115/80#)
...6 Bar Muscle-ups
Record rounds/reps.



Midline
4 Rounds:
...500 Meter Row at 2k Pace
...21 GHD Sit-ups
...Rest 1:30

Wednesday, August 29, 2018

2018-08-30 WOD

Class

Front Squat
...3 sets x 5 reps
Record load.



"Annie's on the Run"
For Time:
...100 Double Unders, 50 Sit-ups, 200 Meter Run
...80 Double Unders, 40 Sit-ups, 200 Meter Run
...60 Double Unders, 30 Sit-ups, 200 Meter Run
...40 Double Unders, 20 Sit-ups, 200 Meter Run
...20 Double Unders, 10 Sit-ups, 200 Meter Run
Record time.



Competitors

From CompTrain (2018-08-23), copied here for convenience:

Rest Day

Tuesday, August 28, 2018

2018-08-29 WOD

Class

Clean Complex
Every 2 minutes for 5 rounds:
...3 Hang Squat Cleans + 1 Split Jerk
Building in weight each set, so start light! Record heaviest load.



"Eighteen Wheeler"
AMRAP 18:
...18/12 Calorie Bike
...15 Wall Balls (20/14#)
...12 Dumbbell Snatches (50/35#)
...9 Toes to Bar
Record rounds/reps.



Competitors

From CompTrain (2018-08-22), copied here for convenience:

Clean Complex
Every 2 minutes for 5 rounds:
...3 Hang Squat Cleans + 1 Split Jerk
Building in weight each set, so start light! Record heaviest load.



Deadlift
On the Minute x 8
...2 Repetitions (Aim to Beat Last Week)



"Eighteen Wheeler"
AMRAP 18:
...18/12 Calorie Bike
...15 Wallballs (20/14)
...12 Dumbbell Snatches (50/35)
...9 Toes to Bar
Record rounds/reps.

Monday, August 27, 2018

2018-08-28 WOD

Class

Handstand Push-ups
For time:
...19 Repetitions
...Rest 1 Minute
...16 Repetitions
...Rest 1 Minute
...13 Repetitions
...Rest 1 Minute
...10 Repetitions
If possible, try to start each round (after each rest period) with max strict HSPU then switch to kipping to finish the round. If you need to scale it to dumbbells, you can either go a little lighter and do it completely strict, or go a little heavier and start each round with max strict press and switch to push press if needed to finish each round. Record time and total strict reps in the comments!



For Time:
...2,000 Meter Row



Competitors

From CompTrain (2018-08-21), copied here for convenience:

Strict Handstand Push-ups
For time:
...19 Repetitions
...Rest 1 Minute
...16 Repetitions
...Rest 1 Minute
...13 Repetitions
...Rest 1 Minute
...10 Repetitions
Record time.



For Time:
...2,000 Meter Row

Sunday, August 26, 2018

2018-08-27 WOD

As was announced in our Facebook Group last week, today we start following CompTrain again! It's been a few years since we've followed them, but Ben Bergeron has certainly created one of the best (if not, THE best) competitors' program out there for CrossFit, having coached 6 CrossFit Games champions and countless Games, Regionals, and Masters Games athletes over his career thus far! For Sigma CrossFit, athletes can expect to see more classic CrossFit in the programming to develop a well-balanced athlete, with some extra accessory pieces required for competitors that want to follow the full competitors' program. Remember, we will be following at a one week delay (so our WODs this week are pulled from last week's CompTrain programming), so that everyone has ample opportunity to plan their schedules and/or figure out what equipment to pack. As always, please feel free to let me know how the programming is once you've tried it out for a few weeks!



Class

Every 90 seconds for 7 rounds:
...Power Snatch + Squat Snatch (80%)
Record load.



5 Rounds For Time:
...5 Ring Muscle-ups
...15 Thrusters (75/55#)
Record time.



Competitors

From CompTrain (2018-08-20), copied here for convenience:

3-Position Squat Snatch + Snatch Balance
...5 Sets @ 65%



Every 90 seconds for 7 rounds:
...Power Snatch + Squat Snatch (80%)
Record load.



Pausing Snatch Pulls
...5 Sets of 2 @ 98%
2 Seconds Pause at Knee



Back Squat
All Sets completed "On the 2:00"
...6 Reps @ 74%
...4 Reps @ 79%
...2 Reps @ 84%
...6 Reps @ 76%
...4 Reps @ 81%
...2 Reps @ 86%
...6 Reps @ 78%
...4 Reps @ 83%
...2 Reps @ 88%



5 Rounds For Time:
...5 Ring Muscle-ups
...15 Thrusters (75/55#)
Record time.

Thursday, August 23, 2018

2018-08-24 WOD




Batman Cycle Week 5

Deadlift
...Find a 3RM (with 1-second "rest" at the bottom of every rep)
No dropping of the barbell at any point, even the last rep! Hands must stay on the bar, even during the negative. Record heaviest load.



3 RFT:
...60 Double Unders
...15 Power Cleans (115/75#)
...15 HSPU
Record time.



COMPETITORS

Deadlift
...Find a 3RM (with 1-second "rest" at the bottom of every rep)
No dropping of the barbell at any point, even the last rep! Hands must stay on the bar, even during the negative. Record heaviest load.



3 RFT:
...80 Double Unders
...15 Power Cleans (135/95#)
...15 HSPU
Record time.



Snatch/C&J
...3x1 up to 90%
Record load.



Strongman
AFAP:
25m Backward Empty Sled Drag (heavy sled)
25m KB Farmer Carry (53/35#) load on sled
25m Sandbag Carry (100/70#) load on sled
25m Forward Sled Drag (loaded)
25m KB Farmer Carry (unload from sled)
25m Sandbag Carry (unload from sled)
25m Forward Empty Sled Drag
- (load sled w/ KBs & Sandbag)
25m Backward Sled Drag (loaded)
*All elements start in the same place. 25m run between elements (except when unloading KB from sled & loading sled for the final sled drag)



Bodybuilding, 3 Sets
...ME Supinated Body Row Hold (feet level w/ hands)
- :30 rest
...ME Supinated Body Rows
* Rest as needed between sets

Wednesday, August 22, 2018

2018-08-23 WOD

Batman Cycle Week 5

10-9-8-7-6-5-4-3-2-1 reps for time:
...DB Step Ups (2x 45/30# to 24/20")
...Hang Power Snatch (95/65#)
...Lateral Barbell Burpees
Record time.
COMP: Same rep scheme but with Pistols, HPS (115/75#), LBB



COMPETITORS

[Recovery Day]
Pace Intervals:
1x800m jog
- 1:00 rest
2x400m run
- 1:00 rest between efforts
1x600m jog
- 1:00 rest
2x300m run
- 1:00 rest between efforst
1x400m jog
- 1:00 rest
2x200m run
- 1:00 rest between efforts
1x200m jog
- 1:00 rest
2x200m run
- 1:00 rest between efforts
* Jog pace is meant to be "recovery", conversational. The run pace should be a repeatable effort for the second run at the same distance.

Tuesday, August 21, 2018

2018-08-22 WOD

Batman Cycle Week 5

AMRAP in 10 minutes:
...10 KB Swings (53/35#)
...10 Slam Balls (30/20#)
Record rounds/reps.



Bench Press
...Find a 2RM
Record heaviest load.



COMPETITORS

AMRAP in 10 minutes:
...10 KB Swings (70/53#)
...10 cal SkiErg
Record rounds/reps.



Bench Press
...Find a 2RM
Record heaviest load.



Back Squat
...10RM
...3x10 (90% of 10RM)
Record heaviest load.



Bodybuilding
3 Sets
...12 DB Z-Press
...12 DB Single Leg RDL / side
...6 DB Quarter Squat Jumps

Monday, August 20, 2018

2018-08-21 WOD

Batman Cycle Week 5

Mainsite WOD 180812
For Time:
...100m Walking Lunge
...100 Push Ups
...100 Medball Squat Cleans (20/14#)
...100 Pull Ups
...100m Walking Lunge
Record time. Compare to scores on crossfit.com.



COMPETITORS

Mainsite WOD 180812 (Rx+1)
For Time:
...100m Walking Lunge
...100 Push Ups
...100 Squat Cleans (45/35#)
...100 Pull Ups
...100m Walking Lunge
Record time.



Bodybuilding, Total Body Focus
3 Sets
...10 Prone KB Row on Elevated Bench
...12 DB Alternating Curls
...6 Cals Tricep Ext on Ski Erg
...ME GHDSU Hold



Strongman
3 Sets
...MAX Effort Lateral DB Hold (25/15#)
*After third set, rest 1:00; then, MAX Rep Lateral DB raise (20/10#)



4 Sets
...10 Hollow Hold Banded Press Downs
...MAX Effort False Grip Hold (hold lacrosse ball if needed)