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)

Sunday, August 19, 2018

2018-08-20 WOD

Batman Cycle Week 5

Front squat
...Find a 5RM
Record heaviest load.



4 RFT:
...400m Run
...25' Handstand Walk
...10 Deadlift (225/155#)
...20 GHD Sit Up
Record time.



COMPETITORS

Front squat
...Find a 5RM
Record heaviest load.



4 RFT:
...400m Run
...25' Handstand Walk
...10 Deadlift (275/185#)
...20 GHD Sit Up
Record time.



Bodybuilding, Lower Body Focus
4 Sets
...12 DB Front Rack Step Up (24/20")
...10 KB Squat Jumps (KB touches ground)



High Hang Snatch
Every 3 Min for 5 Rounds:
...2 Hang Snatch (90-100% of 1RM HHS)
...1 Full Snatch



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Thursday, August 16, 2018

2018-08-17 WOD

Batman Cycle Week 4

AMRAP in 2 minutes:
...Calorie Row
Rest 1 minute
AMRAP in 8 minutes:
...15 Box Jump Over (30/24")
...15 Wall Ball (20/14#)
...15 DB 1 Arm Snatch (50/35#)



IMMEDIATELY after the AMRAP:
...5 minutes to build to a heavy single Snatch
...5 minutes to build to a heavy single C&J
*Record total weight for heaviest combined lifts.



COMPETITORS

AMRAP in 2 minutes:
...Calorie Row
Rest 1 minute
AMRAP in 8 minutes:
...15 Box Jump Over (30/24")
...15 Wall Ball (30/20#)
...15 DB 1 Arm Snatch (50/35#)



IMMEDIATELY after the AMRAP:
...5 minutes to build to a heavy single Snatch
...5 minutes to build to a heavy single C&J
*Record total weight for heaviest combined lifts.



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



Strongman
4 rounds NOT for time
...50' Seated Rope Sled Pull
...100' KB Front Rack Carry
*Build weight on Rope Sled Pull to AHAP. Pick KB weight that can be done unbroken.



Barbell Row
...4x8 @ ~50% of 1 rep Bench

Wednesday, August 15, 2018

2018-08-16 WOD

Batman Cycle Week 4

Pause Jerk
Every 3 Min for 5 Rounds:
...2 Pause Jerk (80-90% of 1RM PJ)
...1 Jerk
Record heaviest load.



AMRAP in 8 minutes of:
...60 Double Unders
...20 Empty Barbell Thrusters (45/35#)
Record rounds/reps.



COMPETITORS

[RECOVERY DAY]
Assault Bike Aerobic Capacity
3 Sets:
...20sec @ moderat pace w/ 20sec @ easy (walking) pace
...40sec @ moderate pace w/ 20sec @ easy (walking) pace
...60sec @ moderate pace w/ 20sec @ easy (walking) pace
- 1min rest after each set -

2 Sets:
...20sec @ mod/fast pace w/ 40sec @ easy pace
...40sec @ mod/fast pace w/ 40sec @ easy pace
...60sec @ mod/fast pace w/ 40sec @ easy pace
- 1min rest after each set -

1 Set:
...20sec @ fast pace w/ 60sec @ easy pace
...40sec @ fast pace w/ 60sec @ easy pace
...60sec @ fast pace w/ 60sec @ easy pace

Total Bike: 22min
Total Workout: 27min

Tuesday, August 14, 2018

2018-08-15 WOD

Tomorrow's WOD is named after one of the biggest baddies in the DC Universe, Darkseid! He's like the DC version of Marvel's Thanos. To beat "Darkseid" tomorrow, you need to be strong, fast, and Batman! If you did this one last year, make sure you look up your scores in WODTogether first so you know what to beat!



Batman Cycle Week 4

"Darkseid" [RX]
For time:
...400m Run
Then, 4 rounds:
...1 Rope Climb
...2 Deadlift (275/185#)
...3 Deficit HSPU (-4/2"")
...4 Med Ball Clean (100/70#)
Then:
...400m Run
RX+1 = 315/205#
Record time. Compare to 2017-07-19.



COMPETITORS

"Darkseid" [comp]
For time:
...400m Run
Then, 4 rounds:
...1 Legless Rope Climb
...2 Deadlift (365/225#)
...3 Deficit HSPU (-7/5"")
...4 Med Ball Clean (150/100#)
Then:
...400m Run
Record time. Compare to 2017-07-19.



Front Squat
...5RM
...3x5 (90% of 5RM)
Record heaviest load.



High Hang Clean
Every 3 Min for 5 Rounds:
...2 Hang Clean (80-90% of 1RM HHC)
...1 Full Clean
Record heaviest load.



Powerlifting/Gymnastics
5 Sets
...20 Prone Banded Hamstring Curls
...20 Push-ups

Monday, August 13, 2018

2018-08-14 WOD


We've got the Bicouplet 1 and 2 from this year's CrossFit Games tomorrow! Check out the final women's heat to see what it looks like!



Batman Cycle Week 4

"Bicouplet 2 & 1"
12-9-6 reps for time:
...Snatches (135/85#)
...Bar Muscle Up
Time cap of 6 minutes.

1 minute transition, then...

21-15-9 reps for time:
...Snatches (85/55#)
...Chest to bar Pull Up
Time cap of 6 minutes. Record times for both WODs.



COMPETITORS

"Bicouplet 2 & 1"
12-9-6 reps for time:
...Snatches (135/85#)
...Bar Muscle Up
Time cap of 6 minutes.

1 minute transition, then...

21-15-9 reps for time:
...Snatches (85/55#)
...Chest to bar Pull Up
Time cap of 6 minutes. Record times for both WODs.



Bodybuilding, Total Body Focus
3 Sets
...6 KB Goblet Lateral Step Down/side
*Decend as slow as possible

3 Sets
...30s Superman Hold on Bench
...ME Chin Up Hold
*Rest 30s



Strongman
3 Rounds
...50m Heavy Sled Push
...50m Heavy Sled Drag
*AHAP (minimum pause on turn around, & no stopping for the whole 50m)
- Rest as needed between rounds -
Use the handles for the push down & the straps for the pull back



Powerlifting
Strict Press
5-5-3-3-1-1-1-1 reps for load. Record heaviest load.

Sunday, August 12, 2018

2018-08-13 WOD

Batman Cycle Week 4

In teams of 3, 21 RFT:
...21/18 Cal Bike
...25' OH Walking Lunge (55/35#)
...5 Burpees to Plate
*Partners must tag. Time cap of 37 minutes.



COMPETITORS

In teams of 3, 21 RFT:
...21/18 Cal Bike
...25' OH Walking Lunge (2x35/26# KB)
...5 KB Facing Burpees
*Partners must tag. Time cap of 37 minutes.



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



Bodybuilding, Lower Body Focus
3 Sets
...8 Single Leg Bulgarian Deadlift
...Rest 90s

3 Sets
...1 min GHD Hip Extension Hold
...Rest 1 min



4 RFT:
...15 GHD Sit Ups
...25' Handstand Walk
...10 Parallette Push Up to L-Sit
Record time.



High Hang Snatch
Every 3 Min for 5 Rounds:
...2 Hang Snatch (80-90% of 1RM HHS)
...1 Full Snatch
Record load.

Thursday, August 09, 2018

2018-08-10 WOD

Batman Cycle Week 3

Build to a heavy single in the complex:
...1 Snatch Push Press
...2 Pause Overhead Squats (2 sec)
*Focus on strong lockout and solid position in the bottom of the squat. Stand straight up (don't let the hips shift back). Record heaviest load.



For time:
...12-9-6-3 Snatch (115/75#)
...4-3-2-1 Rope Climbs
Time cap of 15 minutes. Record time.



COMPETITORS

"Build to a heavy single in the complex:
...1 Snatch Push Press
...2 Pause Overhead Squats (2 sec)
*Focus on strong lockout and solid position in the bottom of the squat. Stand straight up (don't let the hips shift back). Record heaviest load.



Power Snatch/C&J
...Build to a Heavy Single



For time:
...12-9-6-3 Snatch (135/95#)
...4-3-2-1 Rope Climbs
Time cap of 15 minutes. Record time.



Strongman
3 Rounds AFAP:
...100m Carry*
...50m Sled Push (95/65#) - 25+25
...2 Min Rest
*100/70# Sandbag on one shoulder, 70/53# Kettlebell farmer carry in opposite hand. Switch at 50m.



4 Set Not for Time:
...6 Tempo Glute-Ham Raises (:03 descent)
...12 Bent Over Delt Flyes (elbows remain straight to isolate the rear delt)

Wednesday, August 08, 2018

2018-08-09 WOD


Since "The Separator" seemed a little bit too much even for Games athletes, we scaled it back a little for class and renamed it "The Divider"! If anybody wants to try "The Separator" as they did it in the Games, GOOD LUCK! And make sure you have a few crash mats under you...



Batman Cycle Week 3

"The Divider"
For time:
...12 Deficit HSPU (-3.5/2")
...15 Back Squats (185/125#)
...20 Burpees
...9 Deficit HSPU (-3.5/2")
...18 Front Squats (155/105#))
...20 Burpees
...6 Deficit HSPU (-3.5/2")
...21 Overhead Squats (135/85#)
...20 Burpees
Record time.
COMPETITORS: 2016 CF Games Event #9, "The Separator" (https://games.crossfit.com/workouts/games/2016)


COMPETITORS

[RECOVERY DAY]
5 Rounds:
...10/8 Calorie Alternating Arm SkiErg
...5 Hang Power Snatch
...5 Good Mornings
...400m Jog
*Empty barbell

Tuesday, August 07, 2018

2018-08-08 WOD


Don't miss tomorrow's warm up! Oh yeah, and the WOD looks pretty fun too... ;-)



Batman Cycle Week 3

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



COMPETITORS

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



High Hang Clean
Every 3 Min for 5 Rounds:
...2 Hang Clean (70-80% of 1RM HHC)
...1 Full Clean



Gymnastics:
18-15-12-9-6-3
...HSPU
*Increase deficit each round by 2/1.5" (standard 25/15# bumper plate).



Back Squat
...10RM
...2x10 (90% of 10RM)
Record heaviest load.

Monday, August 06, 2018

2018-08-07 WOD

When we originally had this WOD at the beginning of the year, it didn't have a name. But it crushed so many people in the worst way possible, so it was renamed after one of the worst Batman actors of all time, Val Kilmer!



Batman Cycle Week 3

"Val Kilmer" [Rx]
Every 2 minutes for 10 rounds:
...10/8 Calorie Bike
...4 Hang Power Clean (115/75#)
...8 Jerks (115/75#)
Record total reps. Perfect score = 220/200 reps. Compare to 2018-02-15.



COMPETITORS

"Val Kilmer" [Comp]
Every 2 minutes for 10 rounds:
...10 Calorie Row
...4 Hang Power Clean (155/105#)
...8 Jerks (155/105#)
Record total reps. Perfect score = 220 reps. Compare to 2018-02-15.



Strongman
5 Rounds For Time:
...7 Strict Pull-ups
...5 Deadlift (315/225#)
*w/ a weight vest (20/14#)



BodyBuilding
3 Sets:
...5 1 Arm DB Squat Clean Right Side
...5 1 Arm DB Press Right Side
...5 GHD Hip Extension w/ 5 Second Hold Each Rep



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, August 05, 2018

2018-08-06 WOD

Batman Cycle Week 3

High Hang Snatch
Every 3 Min for 5 Rounds:
...2 Hang Snatch (70-80% of 1RM HHS)
...1 Full Snatch
Record load.



4 Sets NOT for Time:
...6 Step-through Lunges/side (any weight)
...50' Rope Sled Pull (AHAP unbroken)
...30 second Wall-facing HS Hold
...10 Parallette Push Up to L-Sit



COMPETITORS

High Hang Snatch
Every 3 Min for 5 Rounds:
...2 Hang Snatch (70-80% of 1RM HHS)
...1 Full Snatch
Record load.



4 Sets NOT for Time:
...6 Step-through Lunges/side (any weight)
...50' Rope Sled Pull (AHAP unbroken)
...30 sec Wall-facing HS Hold
...10 Parallette Push Up to L-Sit



Front Squat
...5RM
...2x5 (90%)
Record heaviest load.



AMRAP in 7 minutes:
...5 Bar Muscle Up
...15 Box Jump Over
...50 Double Under
Record rounds/reps.

Thursday, August 02, 2018

2018-08-03 WOD


For some of you who are unfamiliar with it, here is the story of "Fran"...



Batman Cycle Week 2

"Fran"
21-15-9 reps for time:
...Thruster (95/65#)
...Pull Up
Record time.



2008 CrossFit Games Event #3-ish
...950m Median Run
*Stay on the outer edge of the median



COMPETITORS

2008 CrossFit Games Event #1
"Chest-to-Bar Fran"
21-15-9 reps for time:
...Thruster (95/65#)
...C2B Pull Ups
Record time.



2008 CrossFit Games Event #3-ish
...950m Median Run
*Stay on the outer edge of the median



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



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



Strongman
5 rounds NOT for time:
...5 Sumo Stance Double KB Russian Swings (53/35#)
...3 D-Ball Tosses (30/20#)
*Be explosive through both of these movements. Trying to generate power through the hip (think triple extension in OLY lifts).

Wednesday, August 01, 2018

2018-08-02 WOD

Batman Cycle Week 2

Pause Jerk (pause at the dip AND the catch)
...1RM
...3x1 Jerk (same weight)
Record heaviest load.



"Grace"
For time:
...30 Clean and Jerks (135/95#)
COMP: 2008 CrossFit Games Event #4, 30 Squat Clean and Jerks (155/100#) *Clusters allowed
Record time.



COMPETITORS

[RECOVERY DAY]
6 Rounds:
...10 Calorie Bike
...3 Hang Squat Snatch
...10 Calorie Bike
...3 Hang Squat Clean & Jerk
*Start with an empty barbell and add weight if desired. The goal here is to work on positioning so keep things light. Pause for 3 seconds in any position you struggle with. Finish with 20-30 minutes of mobility.

Tuesday, July 31, 2018

2018-08-01 WOD


Here's a video of Matt Chan doing tomorrow's WOD 10 years ago at the CrossFit Games! For any old-school Sigma members, we've got scores for you from 2013-07-16! It's in the old system, so you'll need a coach to help you look up your old scores!



Batman Cycle Week 2

High Hang Clean
...1RM
Record heaviest load.



2008 CrossFit Games Event #2
5 RFT:
...5 Deadlifts (275/185#)
...10 Burpees
Record time. Compare to 2013-07-16 (old system).



COMPETITORS

High Hang Clean
...1RM
...3x1 Full Clean (same weight)
...3x3 clean pull (5% heavier)
Record heaviest load.



2008 CrossFit Games Event #2
5 RFT:
...5 Deadlifts (275/185#)
...10 Burpees
Record time. Compare to 2013-07-16 (old system).



Front Squat
...5RM
...2x5 (90% of 5RM))
Record heaviest load.



Gymnastics Conditioning
6 RFT:
...25' Handstand Walk
...15 GHD Sit Ups
Record time.

Monday, July 30, 2018

2018-07-31 WOD


Great tips from CrossFit HQ regarding the high hang snatch! We'll be doing it with a pause at the high hang though, but everything else is the same!



Batman Cycle Week 2

High Hang Snatch
...1RM
...3x1 Full Snatch (same weight)
Record heaviest load.



For time: [RX]
...100m Overhead Walking Lunge (55/35# plate)
Record time.



COMPETITORS

High Hang Snatch
...1RM
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier)
Record heaviest load.



For time: [Comp]
...100m Overhead Walking Lunge (95/65# barbell)
Record time.



Gymnastics
Every 2 Minutes for 5 Rounds:
...30 Double Unders
...10 Ring Push Ups*
...ME L-Sit Hold
*Work for perfect form (hollow position) and a strong lockout with external rotation at the top.



BodyBuilding
4 Sets
...8 Dumbbell 1 Arm Romanian DL/side
...8 DB 1 Arm Curl to Press/side
...8 DB 1 Arm Row/side
*AHAP with perfect form.

Sunday, July 29, 2018

2018-07-30 WOD

Batman Cycle Week 2

In Teams of 2, for time:
...100/80 Calorie C2 Row
...100 Wall Balls (30/20#)
...100 Burpees to 45# plate
...20 Ring Muscle Ups
*One partner works at a time. Non-working partner must complete 1 rope climb before switching. Time cap of 20 minutes. Compare to 2018-02-16.



COMPETITORS

"In Teams of 2, for time:
...100/80 Calorie C2 Row
...100 Wall Balls (30/20#)
...100 Burpees to 45# plate
...20 Ring Muscle Ups
*One partner works at a time. Non-working partner must complete 1 rope climb before switching. Time cap of 20 minutes. Compare to 2018-02-16.



Back Squat
...10RM
...2x10 (90% of 10RM)
Record heaviest load.



BodyBuilding
3 Sets
...6 Barbell Glute Bridges (2 second pause at top)
*Recommended starting weight 225/155#

3 Sets
...6 Paused Dumbbell 1 Arm Front Squat (3 second pause)
...20 Band Pull-Through



Strongman
EMOM for 12 min:
...Min 1: 10 Dumbbell Bench Press (AHAP)
...Min 2: 50' Rope Sled Pull (AHAP)
...Min 3: 50m Farmer Carry Sprint w/ DB used for Bench Press



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Friday, July 27, 2018

2018-07-28 WOD

Batman Cycle Week 1


COMPETITORS

For time:
...30 Dumbbell snatch (50/35#)
...100 Double Under
...30 Dumbbell snatch
...75 Double Under
...30 Dumbbell snatch
...50 Double Under
Time cap of 10 minutes. Record time. Compare to 2017-07-06.



"Final Crisis"
Working 1 Minute, Resting 2 min for 5 Rds:
...5 Wall Balls (30/20#)
...5 C2B Pull Ups
...5 Burpee to 6"
...10/8 Calorie Bike
*Score total reps (perfect score = 125/115 reps). You are eliminated if you don't get at least 1 calorie on the bike each round.



Strongman
3 Rounds:
...50m Shuttle Run (2 x 25m)
...25m KB Carry (Left Front Rack + Right OH) (53/35#)
...25m KB Carry (Right Front Rack + Left OH) (53/35#)



Every 2 Minutes for 5 Rounds:
...3 Strict into Kipping Ring Muscle Ups
*Score total strict reps (1 attempt per round). Finish the set kipping if necessary to get all 15 reps.

Thursday, July 26, 2018

2018-07-27 WOD

Definitely one of the most popular renditions of the Joker was Heath Ledger in The Dark Knight, especially the "magic trick" scene! "The Joker" is also one of our favorite Sigma benchmarks. The burpees are cardio-ish, push jerks for weightlifting, and toes to bar to get a little gymnasty! Make sure you look up your old score to see what you're trying to beat!



Batman Cycle Week 1

Squat Clean and Jerk
...1RM
Record heaviest load.



"The Joker"
For Time:
21-15-9 reps for time:
...Toes To Bar
...Bar Facing Burpees
...Push Jerk (135/95#)
Time cap Of 13 minutes. Record time. Compare to 2017-09-15 or earlier (we've repeated this one several times!)



COMPETITORS

Squat Clean and Jerk
...1RM
Record heaviest load.



"The Joker"
For Time:
21-15-9 reps for time:
...Toes To Bar
...Bar Facing Burpees
...Push Jerk (135/95#)
Time cap Of 13 minutes. Record time. Compare to 2017-09-15 or earlier (we've repeated this one several times!)



Back Squat
...2x10 (90% of 10RM)
Record load.



5 Sets NOT for time:
...10 Feet Elevated Body Row
...10 1 Arm DB Row/side
...20s Side Plank Hold/side

Wednesday, July 25, 2018

2018-07-26 WOD

"Final Crisis" was a series written by Grant Morrison, in which Darkseid tries to take over all of the multiverses with his anti-life equation! Basically, all the heroes from all the different multiverses come together to defeat Darkseid with lots of casualties (sending Batman back in time to caveman era) and all the worlds begin to collapse into a black hole. But then Superman builds a "Miracle Machine" using plans from Brainiac 5 that apparently grants wishes and saves the day (and all the worlds) by wishing for a happy ending... The story was so "good" that DC decided to reboot all of their comics and effectively remove the events of "Final Crisis" from comic history... Thanks Grant Morrison. For the WOD named after this storyline, push the intensity and transition quickly to get back on the bike! After a few rounds, you'll be wishing it will be over soon, but no "Miracle Machine" can save you this time...



Batman Cycle Week 1

For time:
...30 DB snatch (50/35#)
...100 Double Under
...30 DB snatch
...75 Double Under
...30 DB snatch
...50 Double Under
Time cap of 10 minutes. Record time. Compare to 2017-07-06.



"Final Crisis"
Working 1 Minute, Resting 2 minutes for 5 Rds:
...5 Wall Balls (30/20#)
...5 C2B Pull Ups
...5 Burpee to 6"
...10/8 Calorie Bike
Record total reps (perfect score = 125/115 reps). You are eliminated if you don't get at least 1 calorie on the bike each round.



COMPETITORS

[RECOVERY DAY]
...10 min of Empty Barbell Work
...20 min bike/row/swim (lower intensity)
...30 min mobility
*Tailor this to your needs. Keep barbell work focused on technique and position, and use the rest to help recover.

Tuesday, July 24, 2018

2018-07-25 WOD

Tomorrow's WOD is named after one of the most acrobatic of villains in the Batman comics, who has been changing roles into more of an anti-hero! Harley Quinn was originally created as a sidekick for the Joker in Batman: The Animated Series, but was first introduced into the comics in The Batman Adventures #12, which is why we have a 12 minute time cap! And if you have any issues with either the handstand walking or the muscle ups in tomorrow's WOD, you might want to consider attending our Gymnastics Workshop this Saturday!



Batman Cycle Week 1

"Quinn"
3 RFT:
...400m Run
...50' Handstand walk
...6 Ring Muscle Ups
Time cap of 12 minutes. Record time.



Bodybuilding, 5 Sets NOT for time:
...50m + 50m KB Suitcase + DB Overhead Carry
...10 "Allgood Press"/side
*Allgood press: GHDSU hold at parallel + hold a D-ball in 1 arm and press.



COMPETITORS

"Quinn"
3 RFT:
...400m Run
...50' Handstand walk
...6 Ring Muscle Ups
Time cap of 12 minutes. Record time.



Front Squat
...5RM
...2x5 (90% of 5RM)
Record heaviest load.



Bodybuilding, 5 Sets NOT for time:
...50m + 50m KB Suitcase + DB Overhead Carry
...10 "Allgood Press"/side
*Allgood press: GHDSU hold at parallel + hold a D-ball in 1 arm and press.



Sled Work:
...10 minutes of continuous walking with a sled and a weight vest on. Keep the straps around your waist, and find a weight you can move the entire time without stopping.

Monday, July 23, 2018

2018-07-24 WOD

A minor villain in Gotham City who can use his psychic abilities to surround himself in lethal flames! So he's basically like the Human Torch but he can't fly... Tomorrow's WOD is named after P-Rex because it will feel like your whole body is on fire! Muah ha ha!



Batman Cycle Week 1

"Phosphorus Rex" [Rx]
AMRAP in 6 minutes:
...60/50 cal Bike
...1 Victory Lap
At the start of every minute, complete 3 cleans (155/105#), including the start of the metcon.

Rest 1 minute, then...

AMRAP in 6 minutes:
...50/45 cal Row
...1 Victory Lap
At the start of every minute, complete 5 weighted overhead sit ups (35/25# plate), including the start of the metcon.
Record total calories from both AMRAPs.



COMPETITORS

"Phosphorus Rex" [Comp]
AMRAP in 6 minutes:
...60/50 cal Bike
...1 Victory Lap
At the start of every minute, 3 cleans (185/125#), including the start of the metcon.

Rest 1 minute, then...

AMRAP in 6 minutes:
...50/45 cal Row
...1 Victory Lap
At the start of every minute, 5 weighted overhead sit ups (45/35# plate), including the start of the metcon.
Record total calories from both AMRAPs.



Bodybuilding, Lower Body Focus
3 Sets
...6 Barbell Hip Thrust with 3s Hold at Top
...15 Sumo Stance Good Mornings 75/55
...6 Paused Squat Jump



Strongman
3 Rounds:
...15 Hip Extensions
...Max Distance Sandbag/DBall Carry (150/100#)
*Rest 3 minutes between rounds.



3 Rounds AFAP
...10 Double Kettlebell Snatch (44/26#)
...25' Double KB Front Rack Lunge
...25' Double KB OH Lunge
...Rest 3 minutes
Record total time (including rest).

Sunday, July 22, 2018

2018-07-23 WOD

We are starting the Batman Cycle this week! During this cycle, the primary focus will be on skill development. This includes primarily Olympic weightlifting skill and gymnastics skill. So expect to see some more Oly and strict work in the regular programming as well as the additional competitors' programming! Starting it off with a metcon named for Commissioner Gordon!



Batman Cycle Week 1

Squat Snatch
...1RM
Record heaviest load.



"The Commish" [Rx]
For time:
...21 HSPU
...21 Back Squats (115/75#)
...15 HSPU
...15 Front Squats
...9 HSPU
...9 Overhead Squats
Record time.



COMPETITORS

Squat Snatch
...1RM
Record heaviest load.



"The Commish" [Comp]
For time:
...21 HSPU
...21 Back Squats (135/95#)
...15 Strict HSPU
...15 Front Squats
...9 Paralette HSPU
...9 Overhead Squats
Record time.



Back Squat
...10RM
...2x10 (90% of 10RM)
Record heaviest load.



Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping Pull Ups
*Perform one max effort set of strict pull ups per round. Finish the remaining reps kipping if necessary. If you complete 40 or more reps strict switch to a more difficult progression. If kipping pull ups are too easy work on butterfly and/or C2B.

Friday, July 20, 2018

2018-07-21 WOD

Black Widow Week


COMPETITORS

Every 3 Minutes for 6 Rounds:
...60 Double Unders
...3 D-Ball Over Shoulder (150/100#)
...2 Rope Climb
Record total reps. Perfect score is 390 reps.



For time:
...30 DB Snatch (50/35#)
...6 Burpee Muscle Ups
...20 DB Snatch
...4 Burpee Muscle Ups
...10 DB Snatch
...2 Burpee Muscle Ups
Record time.

Thursday, July 19, 2018

2018-07-20 WOD

Black Widow Week

CrossFit HQ WOD 180707
For Time:
...100' Handstand Walk
...9 Squat Cleans (185/135#)
...75' Handstand Walk
...12 Squat Cleans
...50' Handstand Walk
...15 Squat Cleans
...25' Handstand Walk
Time cap of 20-ish minutes. Record time.



COMPETITORS

CrossFit HQ WOD 180707
For Time:
...100' Handstand Walk
...9 Squat Cleans (185/135#)
...75' Handstand Walk
...12 Squat Cleans
...50' Handstand Walk
...15 Squat Cleans
...25' Handstand Walk
Time cap of 20-ish minutes. Record time. Compare to Nick Urankar's time of



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Wednesday, July 18, 2018

2018-07-19 WOD

Black Widow Week

Every 3 Minutes for 6 Rounds:
...50 Double Unders
...3 D-Ball Over Shoulder (100/70#)
...1 Rope Climb
Record total reps. Perfect Rx'd score is 324 reps.
***COMP is 60 DU, 3 D-ball (150/100#), 2 RC. Perfect Comp score is 390 reps.



COMPETITORS

[RECOVERY DAY]
3 Rounds:
...20-10 AAB Tabata (70/90% effort)*
...Total calories from current round (75% effort)
...Rest 2 min
*Record time and total calories. Don't bike during the rest period of the Tabata, it will only increase the amount of work to be done.

Tuesday, July 17, 2018

2018-07-18 WOD

Black Widow Week

"Parker" [RX]
21-15-9 reps for time:
...Kettlebell Swing (53/35#)
...Burpee to 6"
Record time. Compare to 2017-10-31.



"Ajax" [RX]
9-15-21-27 reps for time:
...ABMat Sit Up
...Push Press (95/65#)
Record time. Compare to 2017-01-17.



COMPETITORS

"Parker" [Comp]
21-15-9 reps for time:
...Kettlebell Swing (70/53#)
...Burpee to 6"
Record time. Compare to 2017-10-31.



"Ajax" [Comp]
9-15-21-27 reps for time:
...GHD Sit Up
...HSPU
Record time. Compare to 2017-01-17.

Monday, July 16, 2018

2018-07-17 WOD

Black Widow Week

"Brotate"
For time:
...40 Strict Pull Ups
...50 Calorie Assault Bike (Legs Only)
...60 Bench Press (135/95#)
...70 Weighted Step Ups to 20"" (30/20#)
...80 Hammer Curls (40/side)
...90 OH Lunges (55/35#)
Complete one max effort set of each movement. Rotate to the next upon failure. Continue until all of the reps are completed.



COMPETITORS

"Brotate"
For time:
...40 Strict Pull Ups
...50 Calorie Assault Bike (Legs Only)
...60 Bench Press (135/95#)
...70 Weighted Step Ups to 20"" (30/20#)
...80 Hammer Curls (40/side)
...90 OH Lunges (55/35#)
Complete one max effort set of each movement. Rotate to the next upon failure. Continue until all of the reps are completed.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, July 15, 2018

2018-07-16 WOD

Just a heads up on our programming this year that is different than past seasons. This week will be a transition week before we start our SKILL cycle next week, which is my favorite... The BATMAN Cycle! So enjoy a week of randomized fitness before we hunker down and really focus on some Olympic lifting and gymnastics technique in the next cycle!



Black Widow Week

In Teams of 3, AMRAP in 30 Minutes:
...15 Calorie Row
...12 Toes to Bar
...9 DB Squats (2x50/35#)
Switch after complete rounds. Record rounds/reps.



COMPETITORS

In Teams of 3, AMRAP in 30 Minutes:
...15 Calorie Row
...12 Toes to Bar
...9 DB Squats (2x70/50#)
Switch after complete rounds. Record rounds/reps.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Thursday, July 12, 2018

2018-07-13 WOD


In case you guys haven't seen the video of this one yet, check it now so you know what you're getting yourselves into tomorrow!



Hulk Cycle Week 15

"Fight Club"
3 Rounds for Total Reps
...1 Minute of Thrusters (95/65#)
...1 Minute of Power Cleans (95/65#)
...1 Minute of Box Jump Overs (24/20"")
...1 Minute of Pull Ups
...1 Minute Assault Bike
...Rest 1 Minute
Record total reps. "Fight Club" is courtesy of competitorstraining.com. Score 300+ reps and they'll send you a free t-shirt!



COMPETITORS

"Fight Club"
3 Rounds for Total Reps
...1 Minute of Thrusters (95/65#)
...1 Minute of Power Cleans (95/65#)
...1 Minute of Box Jump Overs (24/20"")
...1 Minute of Pull Ups
...1 Minute Assault Bike
...Rest 1 Minute
Record total reps. "Fight Club" is courtesy of competitorstraining.com. Score 300+ reps and they'll send you a free t-shirt!



Strongman
2 Rounds for Time:
...50m Double KB OH Carry (53/35#)
...50m Double KB Front Rack Carry
...50m Double KB Farmer Carry



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Wednesday, July 11, 2018

2018-07-12 WOD

Hulk Cycle Week 15

AMRAP in 15 minutes:
...1 Legless Rope Climb (15')
...10 HSPU
...100m Sled Push (95/65#)
*COMP is 1 Pegboard Ascent instead of the legless rope climb!
Record rounds/reps.



COMPETITORS

[RECOVERY DAY]
Aerobic Capacity
Every 3 minutes until 200/160 Calories are complete.
...10 PVC Pass Throughs
...10 Alternating Step Ups (20")
...Bike for Calories in remaining time



[RECOVERY DAY]
Deload Front Squat
...3x2 (75% of 1RM)
Record load.

Tuesday, July 10, 2018

2018-07-11 WOD

Hulk Cycle Week 15

Power Snatch
...1RM
Time cap of 15 minutes. NO GEAR (except tape/wraps). Compare to 2018-04-04.



3 RFT:
...100 Double Unders
...60/40/20 Abmat Sit-Ups
...50 Pull Ups/30 C2B/10 BMU
Record time.



COMPETITORS

Power Snatch
...1RM
Time cap of 15 minutes. NO GEAR (except tape/wraps). Compare to 2018-04-04.



3 RFT:
...100 Double Unders
...60/40/20 Abmat Sit-Ups
...50 Pull Ups/30 C2B/10 BMU
Record time.



Bodybuilding, Total Body Focus
4 Rounds
...7 1 Arm DB Press from Split Squat
...7 1 Arm DB Press from Split Squat
...10 DB 1 Arm Weighted Overhead Situp (35/25#)
...10 DB 1 Arm Weighted Overhead Situp (35/25#)



Bench Press:
...5-5-3-3-1-1-1-1-1
Record heaviest load.

Monday, July 09, 2018

2018-07-10 WOD

Hulk Cycle Week 15

Power Clean
...1RM
Time cap of 15 minutes. Record heaviest load. Compare to 2018-04-06.



"Mongul"
For Time:
...27 Strict Press* (95/65#)
...300m Run
...21 Push Press* (135/95#)
...300m Run
...15 Push Jerk* (165/115#)
...300m Run
...9 Split Jerk* (185/125#)
...300m Run
*3 front squat penalty anytime you drop the bar during a movement! You may drop the bar after the penalty before continuing. Time cap of 18 minutes. Record time. Compare to 2016-10-10.



COMPETITORS

Power Clean
...1RM
Time cap of 15 minutes. Record heaviest load. Compare to 2018-04-06.



"Mongul"
For Time:
...27 Strict Press* (95/65#)
...300m Run
...21 Push Press* (135/95#)
...300m Run
...15 Push Jerk* (165/115#)
...300m Run
...9 Split Jerk* (185/125#)
...300m Run
*3 front squat penalty anytime you drop the bar during a movement! You may drop the bar after the penalty before continuing. Time cap of 18 minutes. Record time. Compare to 2016-10-10.



Strongman
3 Rounds, Working 90s, Resting 3 min:
...10/8 cal Row AFAP
...Max Sandbag/D-Ball to shoulder (150/100#) in remaining time
Record reps of bag/ball cleans.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, July 08, 2018

2018-07-09 WOD

Hulk Cycle Week 15

"Three Amigos" [Rx]
In Teams of 3, AMRAP in 30 minutes:
...200m Run
...9 OHS (95/65#)
...9 Lateral Burpees
Switch after complete rounds. Record rounds/reps.



COMPETITORS

"Three Amigos" [Comp]
In Teams of 3, AMRAP in 30 minutes:
...200m Run
...9 Axel Bar OHS (95/65#)
...9 Lateral Burpees
Switch after complete rounds. Record rounds/reps.



Back Squat
...5x3 (75% of 5RM)
Record load.



Bodybuilding, Upper Body Focus
3 Sets
...3 Negative Pull Up (slowest descent possible)
...15 DB Alternating Hammer Curl

3 Sets
...20 DB Alternating Bent Over Row
...ME Paralette Push Up
...ME Paralette L Sit



Powerlifting
...3x15 Barbell Hip Thrust
Record load.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Friday, July 06, 2018

2018-07-07 WOD

Hulk Cycle Week 14


COMPETITORS

AMRAP in 13 minutes:
...5 DB Burpee Clean and Jerk (2x 50/35#)
...10 Toes to Bar
...15 Cal C2 Row
...20 Box Jump Over (24/20")
Record rounds/reps.



% Back Squat
...4x3 (85% of 1RM)
Record load.



Push Jerk
...3xEMOM3 (90%), rest 2-3 min between rounds
Record load.



3 Sets:
...ME Strict Press (95/65#)
...ME Push Press (95/65#)
...ME Overhead Hold (95/65#)
...Rest 2 minutes
*Score = Total Reps + Time Held (separate scores). No resting between movements!

Thursday, July 05, 2018

2018-07-06 WOD

The Hulk's grimace is unmistakable! Here's a WOD that will most likely have all of you making some sort of grimacing face by the end of it!



Hulk Cycle Week 14

Power Clean % Work
3 Rounds:
EMOM for 3 min
...1 Power Clean (90%)
*Rest 2 minutes between rounds.
Record load.



"Grimace" [RX]
10 RFT:
...3 C&J (185/125#)
...2 Ring Muscle Ups
Time cap of 15 minutes. Record time.



COMPETITORS

Power Clean % Work
3 Rounds:
EMOM for 3 min
...1 Power Clean (90%)
*Rest 2 minutes between rounds.
Record load.



"Grimace" [Comp]
10 RFT:
...3 C&J (225/155)
...3 Ring Muscle Ups
Time cap of 15 minutes. Record time.



BodyBuilding
5 Sets
...8 Deficit Reverse KB Front Rack Lunge Right
...8 Deficit Reverse KB Front Rack Lunge Left
...Rest 1 min

3 Sets
...5 KB Front Rack Pause Squats
...5 Cal Legs-Only AAB Sprint
...30s Overhead Flutter Kick (hold KB over chest)



Strongman
2 RFT:
...400m Sandbag Back Rack Carry (60/40#)
...100m Bear Crawl
*Wear a 20/14# weight vest.
Record time.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Wednesday, July 04, 2018

2018-07-05 WOD

Hulk Cycle Week 14

Front Squat
...1RM
...3x1 (90% of 1RM)
Record heaviest load.



AMRAP in 13 minutes:
...5 DB Burpee Clean and Jerk (2x 50/35#)
...10 Toes to Bar
...15 cal Row
...20 Box Jump Over (24/20")
Record rounds/reps.



COMPETITORS

[RECOVERY DAY]
...1RM Front Squat
...3x1 (90% of 1RM)
Record heaviest load.



[RECOVERY DAY] Aerobic Capacity
...3k Row
*Every 3 minutes, 200m SkiErg
Record time.

Tuesday, July 03, 2018

2018-07-04 HeroWOD

Specialist Trevor Anthony Win'E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi, brother and sister Todd and Tracy and their families, grandparents Donn and Ruth Ann Curran and Gerry Win'E, and numerous aunts, uncles, and cousins and his dog Betty.

The "Trevor" Hero WOD was created by CrossFit Orange County (San Clemente, CA, USA) in 2006.




Here's an old school video of "Trevor" with Annie Sakamoto and Nicole Carroll! I don't recognize the men in the team workout though... Remember, tomorrow is a Holiday WOD, so the workout is open to the general public! So please invite your family and friends, along with anybody else that is interested in fitness or who wants to burn a few calories before consuming a bunch of them at your upcoming July 4th BBQ! We will start the warm up at 8:30am on Wednesday, July 4th!



Hulk Cycle Week 14

In honor of "Trevor"
In teams of 4, for time:
...300 Pull Ups
...400 Push Ups
...500 Sit Ups
...600 Air Squats
Two people may work at a time, and reps are cumulative for the team. Must be completed chipper style.