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.

Monday, July 02, 2018

2018-07-03 WOD

Hulk Cycle Week 14

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



"DIEane"
18-12-6 reps for time:
...Deadlift (255/185#)
...Deficit HSPU (-3.5/-2")
Then,
...75' Handstand Walk
Record time.



COMPETITORS

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



"DIEane"
18-12-6 reps for time:
...Deadlift (255/185#)
...Deficit HSPU (-3.5/-2")
Then,
...75' Handstand Walk
Record time.



BodyBuilding
5 Sets
...20 Weighted Hip Extensions (holding 30/20# slamball)
...10 KB Goblet Squat Jump
...Rest 90s

4 Sets
...4 Dumbbell Strict Press + 8 DB Push Press
...Accumulate 20s Hanging L-Hold
...10 Unbroken Pull Up + 10 Unbroken Pull Up -1*
...Rest as needed
*Burnout-style: -1 means immediately after completing the first 10 reps, you IMMEDIATELY transition into the next lowest scaling *



Strongman
2 Rounds AFAP
...7 Sandbag Squats (150/100#)
...25m Sandbag Carry
...25m Sled Drag Forward (Heavy Sled)
...Rest 1 min
...25m Sled Drag Backward
...25m Sandbag Carry
...7 Sandbag Squats
Rest to recovery between rounds.
Squats & Carries hugging sandbag. Carry bag to sled, & place on heavy sled to use as weight for drags.



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

Sunday, July 01, 2018

2018-07-02 WOD

Hulk Cycle Week 14

Back Squat
...1RM
...3x3 (85% of 1RM)
Time cap of 20 minutes. Record heaviest load.



"Hitch" [Rx]
Every 5 Minutes for 3 Rounds:
...15/12 Calorie Bike
...15 Kettlebell Swings (53/35#)
...15 Wall Balls (20/14#)
*Score = total working time. Record time.



COMPETITORS

Back Squat
...1RM
...3x3 (85% of 1RM)
Time cap of 20 minutes. Record heaviest load.



"Hitch" [Comp]
Every 5 Min for 3 Rounds:
...15/12 SkiErg
...15 Kettlebell Swings (70/53#)
...15 Wall Balls (30/20#)
*Score = total working time. Record time.



BodyBuilding
5 Sets
...3 Bench Press (3s decent + 3s hold)
...5 Plyo Push Up

3 Sets
...ME Strict Ring Dip
...10 Pulls on C2 for Max Distance



Pull Up Strength
...1RM Weighted Pull Up
...1RM Weighted Chin Up
Record heaviest loads.



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, June 29, 2018

2018-06-30 WOD

If you took a rest/recovery day on Thursday, make sure you get your "Zeitgeist" on tomorrow!



Hulk Cycle Week 13


COMPETITORS

Push Jerk % Work:
3 Rounds:
EMOM for 3 min
...1 Push Jerk (87.5%)
*Rest 2 minutes between rounds.
Record load.



"Zeitgeist"
Every 2 Minutes for 8 rounds:
...8 Bar Facing Burpees
...8 Thrusters (95/65#)
*Add 1 rep to each movement for each successful round. Record total reps of THRUSTERS (perfect score = 92 reps).



% Back Squat
...5x3 (85% of 2RM)
Record load.

Thursday, June 28, 2018

2018-06-29 WOD


Here's the final workout of the 2018 Granite Games Qualifiers! Good luck to everyone that is registered! For anyone not registered, have fun and get your sweat on!



Hulk Cycle Week 13

2018 Granite Games Qualifier WOD #6
For time:
...150 Double Unders
...75' Front Rack DB Walking Lunge (3x25', 2x 50/35# DBs)
...50 DB Thrusters
...75' Front Rack DB Walking Lunge
...150 Double Unders
Time cap of 20 minutes. Record time.



COMPETITORS

2018 Granite Games Qualifier WOD #6
For time:
...150 Double Unders
...75' Front Rack DB Walking Lunge (3x25', 2x 50/35# DBs)
...50 DB Thrusters
...75' Front Rack DB Walking Lunge
...150 Double Unders
Time cap of 20 minutes. Record time.



Bodybuilding, Lower Body Focus
7 Sets
Complex
...5 DB 1 Arm Hang Squat Clean Right
...5 DB 1 Arm Overhead Backwards to Forwards Lunge Right
...5 DB 1 Arm Hang Squat Clean Left
...5 DB 1 Arm Overhead Backwards to Forwards Lunge Left
*DB should not touch the ground until finishing both sides*
2 warm up sets + 5 working sets



Strongman
4 Attempts:
...25m Bear Crawl Sled Drag AHAP
*No more than 3:00 rest in between attempts
**Add weight each attempt



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, June 27, 2018

2018-06-28 WOD

How awesome is this?! X-Force (a team of mutants very similar to the X-Men) had a character whose super power was that he could projectile vomit highly corrosive acid! HAHA! He's the "Pukie" of the Marvel Universe! The big question is, will Zeitgeist's "power" transfer to anybody during tomorrow's WOD?



Hulk Cycle Week 13

Push Jerk % Work:
3 Rounds:
EMOM for 3 min
...1 Push Jerk (85%)
*Rest 2 minutes between rounds.
Record load.



"Zeitgeist"
Every 2 minutes for 8 rounds:
...8 Bar Facing Burpees
...8 Thrusters (95/65#)
*Add 1 rep to each movement for each successful round. Record total reps of THRUSTERS (perfect score = 92 reps).



COMPETITORS

[RECOVERY DAY]
Aerobic Capacity
5 Rounds
...30s Assault Bike Sprint
...1:30 min recovery
Then,
...10min at moderate pace between recovery an sprint pace
Then,
3 rounds:
...1 min at pace between moderate and sprint
...1 min recovery pace



[RECOVERY DAY]
2RM Front Squat #2
...4x2 (90% of 2RM)
Record heaviest load.

Tuesday, June 26, 2018

2018-06-27 WOD

Hulk Cycle Week 13

In teams of 2, AMRAP in 20 minutes:
...150m Shuttle Run (2x25m, 2x50m)
...1 Rope Climb (15')
Wear a 20/14# weight vest. Record rounds/reps.



COMPETITORS

In teams of 2, AMRAP in 20 minutes:
...150m Shuttle Run (2x25m, 2x50m)
...1 Legless Rope Climb (15')
Wear a 20/14# weight vest. Record rounds/reps.



Power Clean
...3xEMOM3 (87.5%), rest 2-3 min between rounds
Record load.



EMOM for 9 minutes
...Min 1: 25 Wall Ball (30/20#)
...Min 2: 75 Double Unders
...Min 3: 15 Unbroken Pull Up
Record total reps. Perfect score = 345 reps.



Total Body Focus
4 Sets
...7 Banded KB 1 Legged RDL Right Side
...7 Banded KB 1 Legged RDL Left Side
...30s Flutter Kick

3 Sets
...10 1 Arm DB Push Press w/ Alternate Arm in Front Rack (Right)
...10 1 Arm DB Push Press w/ Alternate Arm in Front Rack (Left)

Monday, June 25, 2018

2018-06-26 WOD

Hulk Cycle Week 13

"Once, Twice, Three Times a Lady"
1 Round of Barbara:
...20 Pull Ups
...30 Push Ups
...40 Sit Ups
...50 Air Squats
2 Rounds of Helen:
...400m Run
...21 Kettlebell Swings (53/35#)
...12 Pull Ups
3 Rounds of Nancy:
...400m Run
...15 Overhead Squats (95/65#)
Time cap of 22 minutes. Record time.



COMPETITORS

"Once, Twice, Three Times a Lady"
1 Round of Barbara:
...20 Pull Ups
...30 Sit Ups
...40 Push Ups
...50 Air Squats
2 Rounds of Helen:
...400m Run
...21 Kettlebell Swings
...12 Pull Ups
3 Rounds of Nancy:
...400m Run
...15 Overhead Squats
Time cap of 22 minutes.



Power Snatch
...3xEMOM3 (87.5%), rest 2-3 min between rounds
Snatch Pull
...4x3 (100% of 1RM Snatch)
Record loads.



3 rounds, within 2 minutes to complete:
...25m Shoulder Sandbag Sprint (150/100#)
...25m Sprint
...25m Backward Sled Drag (135/95#)
...25m Sprint
...Max Distance Double Overhead Kettlebell Walk (53/35#)
Rest 2 minutes between rounds (10 minutes total).



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

Sunday, June 24, 2018

2018-06-25 WOD

Tomorrow's WOD is named after the deadly and always wisecracking antihero Deadpool! First created by Rob Liefeld and Fabian Nicieza in 1991's The New Mutants #98, Wade Wilson started out as a supervillain who was so popular that he became a hero! He recently became a global sensation with his hit movies, bringing his fourth wall-breaking with him. One of the running jokes with Deadpool comics is that he's fully aware that he's a comic book character. He often breaks the fourth wall to comment on his own comic and the reader, referencing previous issues by issue number and his own narration in "little yellow boxes." In Deadpool Teamup #885, he even cut open his own page to yell something to himself earlier in the issue!



Hulk Cycle Week 13

"Deadpool" [Rx]
4 RFT:
...15/12 Calorie Bike
...5 Deadlifts (255/185#)
...Rest 3 minutes
...15/12 Calorie Row
...5 Deadlifts (255/185#)
...Rest 3 Minutes
Time cap of 33 minutes. Record time.



COMPETITORS

"Deadpool" [Comp]
4 RFT:
...20/16 Calorie Bike
...5 Deadlifts (315/225#)
...Rest 3 minutes
...20/16 Calorie Row
...5 Deadlifts (315/225#)
...Rest 3 Minutes
Time cap of 33 minutes. Record time.



Back Squat
...2RM
...4x4 (85%)
Record heaviest load.



"Tia Made Me Do It"
Using a 45/35# empty barbell, for the pump:
...100 Shoulder to Overhead
...80 Bent Over Row
...40 Hang Clean and Jerk
*25 pushups every time you break. Record bicep circumference.



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, June 22, 2018

2018-06-23 WOD

Hulk Cycle Week 12


COMPETITORS

"Bro and Row"
In Teams of 2:
...5000m Row
...150 Bench Press (135/95#)
Both partners can work at once. Switch as needed until all the reps are finished. Record time.



% Back Squats
...6x4 (85% of 3RM)
Record load.



Push Jerk
...3xEMOM3 (85%), rest 2-3 min between rounds
Record load.

Thursday, June 21, 2018

2018-06-22 WOD


Here's the Granite Games Qualifier WOD #4 for tomorrow!



Hulk Cycle Week 12

2018 Granite Games Qualifier WOD #4
3-6-9-12-9-6-3 reps for time:
...Hang Squat Clean (135/95#)
...Bar-facing Burpees
Time cap of 8 minutes. Record time.



Beach Body Bro-sesh
5 sets
...10 GHDSU
...10 GHDSU Twist (holding at parallel, twist in place)
...Rest 60-90s

3 sets
...7 DB Deadlift to Curl to Press (both arms)
...5 Pause Ring Push Up (3 sec pause at bottom)
...Rest 60-90s



COMPETITORS

2018 Granite Games Qualifier WOD #4
3-6-9-12-9-6-3 reps for time:
...Hang Squat Clean (135/95#)
...Bar-facing Burpees
Time cap of 8 minutes. 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, June 20, 2018

2018-06-21 WOD

Hulk Cycle Week 12

"Bro and Row"
In Teams of 2:
...5000m Row
...150 Bench Press (135/95#)
Both partners can work simultaneously. Switch as needed. Record time.



COMPETITORS

[RECOVERY DAY]
Aerobic Capacity
3 sets of 5 rounds:
...30s easy bike
...30s moderate
...30s hard
...30s easy
Rest 2 minutes between sets (34 min total). Use RPMs to gauge effort.



[RECOVERY DAY]
2RM Front Squat #1
...5x2 (90% of 2RM)
Record load.

Tuesday, June 19, 2018

2018-06-20 WOD

Hulk Cycle Week 12

Power Clean % Work
3 rounds:
EMOM for 3 minutes
...1 power clean (85%)
*Rest 2 minutes between rounds.



"Less & More"
AMRAP in 3 Min:
...12 Deadlifts (155/105#)
...12 T2B
Rest 3 Min
AMRAP in 3 Min:
...8 Front Squats (155/105#)
...8 C2B Pull Ups
Rest 3 Min
AMRAP in 3 Min:
...4 Push Jerks (155/105#)
...4 Bar Muscle Ups
Record total reps.



COMPETITORS

Power Clean % Work
3 Rounds:
EMOM for 3 min
...1 Power Clean (85%)
*Rest 2 minutes between rounds.



"Less & More"
AMRAP in 3 Min:
...12 T2B
...12 Deadlifts (185/125#)
Rest 3 Min
AMRAP in 3 Min:
...8 C2B
...8 Front Squats (185/125#)
Rest 3 Min
AMRAP in 3 Min:
...4 Bar Muscle Ups
...4 Push Jerks (185/125#)
Record total reps.



Bodybuilding, Total Body Focus
4 Sets
...20 Alternating DB Strict Press
...8 DB Turkish Sit Up Right
...8 DB Turkish Sit Up Left

3 Sets
...3 Dragon Flag
...10 Back Extension



Powerlifting
Barbell Row
...1x3 @75%
...1x3 @80%
...1x3 @85%
...4x3 @90%
(find 1RM using 35% of 1RM deadlift)

Monday, June 18, 2018

2018-06-19 WOD

Hulk Cycle Week 12

For time: [RX]
1 Round:
...800m Run
...30 Box Jumps (24/20")
2 Rounds:
...400m Run
...30 Kettlebell Swings (53/35#)
3 Rounds:
...200m Run
...50' Handstand Walk
Record time.



COMPETITORS

For time: [Comp]
1 Round:
...800m Run
...30 Box Jumps (24/20")
2 Rounds:
...400m Run
...15 Kettlebell Snatch/side(53/35#)*
3 Rounds:
...200m Run
...50' Handstand Walk
*Switch as needed but you must complete 15 reps per side.
Record time.



Power Snatch
... 3xEMOM3 (85%), rest 2-3 min between rounds
Snatch Pull
...4x3 (100% of 1RM Snatch)
Record load.



Strongman
For Heaviest Load:
...400-300-200-100m Sled Drag (belt around waist)
Find a weight you can move at a steady pace for the entire distance with good posture. Rest as needed between sets.



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

Sunday, June 17, 2018

2018-06-18 WOD

Hulk Cycle Week 12

Back Squat
...3RM
...4x5 (85% of 3RM)
Record heaviest load.



AMRAP in 7 minutes:
...3-6-9-12-etc. Push Press (95/65#)
...1-2-3-4-etc. Ring Muscle Up
Record rounds/reps.



COMPETITORS

AMRAP in 7 minutes:
...3-6-9-12-etc. Push Press (115/75#)
...1-2-3-4-etc. Ring Muscle Up
Record rounds/reps.



Back Squat
...3RM
...4x5 (85% of 3RM)
Record heaviest load.



BodyBuilding
5 Sets
...5 DB Bench Press
...5 Strict Pull Up + ME Isometrict Hold
...Rest 60s

3 Sets
...10 Plank to Pike w/ Feet on Rower
...20 Calorie Row AHAP
...Rest 60s



Standing Strict Press
...1x3 @75%
...1x3 @80%
...1x3 @85%
...4x3 @90%
Record loads.



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, June 14, 2018

2018-06-15 WOD


We've got a Granite Games qualifier workout for tomorrow! Check out the video!



Hulk Cycle Week 11

2018 Granite Games Qualifier #2
For Time:
...20-18-16-14-12-10-8-6-4-2 Wall Balls (20/14#)
...10-9-8-7-6-5-4-3-2-1 Toes to Bar
Time cap of 12 minutes. Record time.



BodyBuilding:
4 Sets
...10 Barbell Backwards Deficit Lunge Right (~50% BW)
...10 Barbell Backwards Deficit Lunge Left (~50% BW)
...Rest 1-2 min

-OR-

4 rounds
...100m Sled Push at 40-50% BW
...Accumulate 1 min of Wall Sit
...Rest 1-2 min


COMPETITORS

AMRAP in 3 minutes:
...12 T2B
...12 Deadlifts (185/125#)
Rest 3 minutes
AMRAP in 3 minutes:
...8 C2B
...8 Front Squats (185/125#)
Rest 3 minutes
AMRAP in 3 minutes:
...4 Bar Muscle Ups
...4 Push Jerks (185/125#)



Bodybuilding, Lower Body
4 Sets
...10 Barbell Backwards Deficit Lunge Right (~50% BW)
...10 Barbell Backwards Deficit Lunge Left (~50% BW)
...Rest 1-2 min

4 rounds
...100m Sled Push at 40-50% BW
...Accumulate 1 min of Wall Sit
...Rest 1-2 min



Strongman
4 Rounds:
...10 Box Step Overs Hugging Sandbag/DBall (100/70)
...50' Hand-Over-Hand Sled Drag (small sled -
...50' Sled Push (same sled as drag)
...Rest 1 min

Wednesday, June 13, 2018

2018-06-14 WOD

Hulk Cycle Week 11

Squat Snatch:
...3x1 up to 85%
*Lifters allowed but no belts.
Record load.



For Time:
...50 Snatches (75/55#)
...50 Alt. Pistols
*Lifters allowed.
Record time.



COMPETITORS

[RECOVERY DAY]
For time:
...1k Row
...Rest 2 min
Then, 2 Sets
...500m Row
...Rest 1 min
Then, 3 Sets
...300m Row
...Rest 1 min
Then, 4 Sets
...200m Row
...Rest 30s
Record total time.



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

Tuesday, June 12, 2018

2018-06-13 WOD

Hulk Cycle Week 11

A classic CrossFit benchmark tomorrow! Fastest "Annie" time I've ever seen was Chris Spealler with 4:33! If anybody thinks they can beat that, make sure you get it on video and you'll be Instafamous!



"Annie"
50-40-30-20-10
...Double Unders
...Abmat Situps
Time cap of 10 minutes. Record time.



21-15-9 reps for time:
...Double Unders (x3)
...HSPU
Time cap of 10 minutes. Record time.



COMPETITORS

"Annie"
50-40-30-20-10
...Double Unders
...Abmat Situps
Time cap of 10 minutes. Record time.



21-15-9 reps for time:
...Double Unders (x3)
...HSPU
Time cap of 10 minutes. Record time



4 Rounds NOT For Time:
...10 DB Floor Press AHAP
...15 Straight Arm Banded Lat Pull-downs (3s pause)



Bodybuilding, Total Body Focus
3 Sets
...15 Sumo Stance Good Morning
...3 Ring Body Saw

3 Sets
...10 Ring Row w/ Feet on Box
...10 Snatch Grip Banded Deadlift @30%
...10 Snow Angel on Crossover Symmetry"

2018-06-12 WOD


Since Turkish Get Ups weren't enough yesterday, now we've got Sandbag Get Ups, aka Sandbag Swirls!



Hulk Cycle Week 11

"Candy"
...400m Run
...30 Slam Ball
...20 Burpees
...10 D-Ball Over Shoulder
*1 Sandbag Swirl/side (60/40#) after each movement. Scale weight of bag or, if necessary, substitute 6 stand up sit-ups.
Record time.

Sandbag Swirl: https://www.youtube.com/watch?v=Hrr20hKBbCM
Stand Up Sit Up: https://www.youtube.com/watch?v=panVpr1Dz68



COMPETITORS

"Candy"
...400m Run
...30 Slam Ball
...20 Burpees
...10 DBall Over Shoulder
*1 Sandbag Swirl/side (100/70#) after each movement. Scale weight of bag or, if necessary, substitue 6 stand up sit-ups.
Record time.



Deload Power Snatch
...3x1 (80-90% of 1RM PS)
Record load.



Strongman
Accumulate 3:00 of Front Rack Double KB Hold (53/35)
*15/12 Cal SkiErg everytime you break.



BodyBuilding
3 Rounds NOT For Time:
...7 Hip Extensions w/ empty barbell in back rack
...30s parallel hold (last rep only)
Rest as needed.

3 Sets
...7 DB Zottman Curl
...7 DB Palm Up Curl
...7 DB Hammer Curl
...ME DB Iso Hammer Hold @ 90 Degrees
...10 GHDSU
...20 GHDSU Twist

Sunday, June 10, 2018

2018-06-11 WOD

We've got Turkish Get Ups tomorrow! For inspiration, here's a picture of Jeff Martone, CrossFit's kettlebell subject matter expert, doing a TGU with a person! You might want to have a crash mat nearby just in case!


Hulk Cycle Week 11

5 Rounds for technique and load.
...3 Turkish Get Ups/side (increasing)
...3 Bottoms Up Kettlebell Press/side
Record heaviest load with GOOD technique.



5 rounds, each for time:
...10/8 Calorie Bike
...5 Squat Clean (155/105#)
...15 Kettlebell Swings (50/35#)
...Rest 60-90s
Time cap of 18 minutes. Record slowest round. RX-1 if you don't finish all 5 rounds.



COMPETITORS

5 Rounds for technique and load.
...3 Turkish Get Ups/side (increasing)
...3 Bottoms Up Kettlebell Press/side
Record heaviest load with GOOD technique.



5 rounds, each for time:
...10/8 Calorie Bike
...5 Squat Clean (185/125#)
...15 Kettlebell Swings (70/53#)
...Rest 60-90s
Time cap of 18 minutes. Record slowest round. RX-1 if you don't finish all 5 rounds.



Power Clean & Jerk
...3x1 (80-90% of 1RM PCJ)
Record load.



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



BodyBuilding
3 Sets
...10 DB Alternating Incline Press
...10 BB Pendlay Row
...Rest 45s

Friday, June 08, 2018

2018-06-09 WOD

Hulk Cycle Week 10


COMPETITORS

% Back Squat
...5x5 at 90% of 5RM)
Record load.



Power Snatch
...EMOM8 (87.5% of 1RM PS)
Record load.



Snatch Push Press + Overhead Squat
...Heavy 2 + 1, then 2 drop sets at 90%.
Record load.



For time:
...50 Wall Balls (20/14#)
...50' Handstand Walk
...25 Snatches (135/95#)
...50' Handstand Walk
...50 Wall Balls (20/14#)
Record time.

Thursday, June 07, 2018

2018-06-08 WOD

Thrusters and pull ups, a classic combination... Well, to make it a more complete workout, let's add some double unders to hit your lungs a little harder!



Hulk Cycle Week 10

"Infinity Gauntlet"
AMRAP in 20 Minutes:
1-2-3-etc. rounds of:
...12 Thrusters (95/65#)
...12 C2B Pull Ups
...48 Double Unders
*Rest 1-2-3-etc. min between sets.



COMPETITORS

"Infinity Gauntlet"
AMRAP in 20 Minutes:
1-2-3-etc. rounds of:
...12 Thrusters (115/75#)
...12 C2B Pull Ups
...48 Double Unders
*Rest 1-2-3-etc. min between sets.



Strongman
E3MOM for 15:00
...2 x 25m Sled Push (Bodyweight)
...14 Alt. Kettlebell Z-Press AHAP



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, June 06, 2018

2018-06-07 WOD

Hulk Cycle Week 10

For time:
...50 Wall Balls (20/14#)
...50' Handstand Walk
...25 Snatch (115/95#)
...50' Handstand Walk
...50 Wall Balls (20/14#)
Time cap of 15 minutes. Record time.



COMPETITORS

[RECOVERY DAY]
3 Rounds:
...20-10 Assault Bike Tabata (70/80/90% effort)*
...Total calories from current round (75% effort)
...Rest 2 min



[RECOVERY DAY]
3RM Front Squat #4
...5x3 (90% of 3RM)
Record load.

Tuesday, June 05, 2018

2018-06-06 WOD

Hulk Cycle Week 10

Power Clean
...EMOM8 (87.5% of 1RM PC)
Record load.



4 RFT:
...350m Row
...25 Abmat Sit Up
...15 Ring Dips
Time cap of 16 minutes.



COMPETITORS

Power Clean
...EMOM8 (87.5% of 1RM PC)
Record load.



For time:
5-4-3-2-1
...Deadlift (315/225#)
...Front Squat (275/185#)
...Bench Press (225/155#)
*Finish WOD with a 200m Sled Drag (185/125#).
Record time.



Clean Pull
...5x6 (90% of 1RM Clean +5-10#)
Record load.



4 RFT:
...350m Row
...25 GHD Sit Up
...15 Ring Dips (Muscle Up Height)
Time cap of 15 minutes. Record time.



Powerlifting
...5x5 Sumo Stance Good Morning @ ~25% 1 RM BS
Record load.

Monday, June 04, 2018

2018-06-05 WOD


Team WOD for tomorrow! And here's a little video of that D-ball technique for you in case you still need some pointers on it!



Hulk Cycle Week 10

In teams of 2, AMRAP in 24 minutes:
...3 D-Ball Over the Shoulder (100/70#)
...6 HSPU
...9 Box Jump Overs (24/20")
Partners must complete a full round before tagging out. Record rounds/reps.



COMPETITORS

In teams of 2, AMRAP in 24 minutes:
...3 D-Ball Over the Shoulder (150/100#)
...6 HSPU
...9 Box Jump Overs (30/24")
Partners must complete full round before tagging out. Record rounds/reps.



Push Jerk
...EMOM8 (87.5% of 1RM PJ)
Record load.



Strongman
...50' Single Arm OH BARBELL Walk - AHAP (50' walk per arm)
Ideally, we want you to do a single-arm snatch with the barbell from the ground. Start with an empty barbell to get a feel for it. In a perfect world, the bar should be directly over the body, just like having both hands on the bar, prohibit it from rotating. Record load.



For time:
...21-15-9 Calorie SkiErg
...1 Pegboard Ascent*
*Scale to 10 pegboard pull ups w/ pause at top. If that's too easy, practice removing one peg (alternating 10 reps) while at the top of a pull up.
Record time.



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

Sunday, June 03, 2018

2018-06-04 WOD

Another 5RM back squat for tomorrow! Remember, we're just shooting for 5-10 pounds heavier than last time! If you don't know your old score, this is your chance to look it up in WODTogether, so you know what to shoort for!



Hulk Cycle Week 10

5RM Back Squat #4
...5RM (no drop sets)
Record heaviest load.



5 RFT:
...10 Toes to Bar
...20 Alternating Dumbbell Snatch (50/35#)
...300m Run
Time cap of 15 minutes. Record time.



COMPETITORS

5RM Back Squat #4
...5RM (no drop sets)
Record heaviest load.



5 RFT:
...10 Toes to Bar
...20 Alternating Dumbbell Snatch (50/35#)
...400m Run
Time cap of 15 minutes. Record time.



4 Rounds AFAP:
...25 cal C2 Row
...15 Lateral Burpees over the Bar
...5 Power Clean (225/155#)
...Rest 3 min



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, May 31, 2018

2018-06-01 WOD

A couple more pictures from "Murph" on Monday!



Hulk Cycle Week 9

AMRAP3 x 4 [RX]
...90-80-70-60 Double Unders
...20-18-16-14 Bar Facing Burpees
...Max Thrusters (95/65#)
Rest 3 min between AMRAPs. Record total thrusters.



COMPETITORS

AMRAP3 x 4 [Comp]
...100 Double Unders
...20 Bar Facing Burpees
...Max Thrusters (95/65#)
*Rest 3 min between AMRAPs. Record total thrusters.



Strongman
For Time:
...20 Sandbag Over the Shoulder (100/70)
...50m KB Front Rack Carry AHAP
...20 Sandbag G2OH
...50m KB Front Rack Carry AHAP
...20 Sandbag Thrusters
...50m KB Front Rack Carry AHAP
*Sandbag on shoulder for thrusters. Alternate shoulders for each rep (like the worm).



Bodybuilding, Lower Body Focus
5 Sets
...6 Deficit Backwards Barbell Lunge Right
...6 Deficit Backwards Barbell Lunge Left
...20 Bro Squats
...Rest 2 minutes

4 Sets
...12 Med Ball Woodchop Right
...12 Med Ball Woodchop Left
...8 Cal Max Effort Bike Legs Only



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Wednesday, May 30, 2018

2018-05-31 WOD

Nice shorts guys! Good way to keep those legs cool for those 300 squats in "Murph", right??? And, they're patriotic too! Haha!



Hulk Cycle Week 9

For Time:
...22 HSPU
Then, 4 Rounds:
...400m Run
...2 Rope Climbs (15')
Then,
...22 HSPU
Record time.



COMPETITORS

[RECOVERY DAY]
4 RFT:
...1k Bike
...500m Row
...250m SkiErg
Rest 30s between implements. Record time.



[RECOVERY DAY]
3RM Front Squat #3
...5x3 (90% of 3RM)
Record load.

Tuesday, May 29, 2018

2018-05-30 WOD

Here's Google's attempt at splicing together two pictures to create a panoramic photo during "Murph"! Obviously, these always work better when you're photographing something that's not moving, but this is more fun since someone inevitably ends up missing an arm or a foot or something... Haha! I'll post the rest of my photos on Facebook soon!



Hulk Cycle Week 9

EMOM for 8 Rounds:
...1 Power Clean & Jerk (85%)
Record load.



In teams of 2, AMRAP in 14 minutes:
10-20-30-40-etc. reps of:
...Deadlift (225/155#)
...Calorie Bike
...GHDSU
Record rounds/reps.



COMPETITORS

EMOM for 8 Rounds:
...1 Power Clean & Jerk (85%)
Record load.



Clean Pull (Shrug Only)
...4x6 (90% of 1RM Clean +5-10#)
Straps allowed. Record load.



In teams of 2, AMRAP in 14 minutes:
10-20-30-40-etc. reps of:
...Deadlift (225/155#)
...Calorie Bike
...GHDSU
Record rounds/reps.



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

Monday, May 28, 2018

2018-05-29 WOD


A little technique goes a long way! 12 feet up specifically! Congrats to Ashley for getting her first rope climb during last Friday's WOD!



Hulk Cycle Week 9

Every 90 seconds for 10 rounds:
...3-Position Squat Snatch
Top down, lifters allowed. Record heaviest load.



Every 90 seconds for 10 rounds:
...Pause Jerk + Split Jerk
Record heaviest load.



COMPETITORS

Every 90 seconds for 10 rounds:
...3-Position Squat Snatch
Top down, lifters allowed. Record heaviest load.



Every 90 seconds for 10 rounds:
...Pause Jerk + Split Jerk
Record heaviest load.



10 rounds:
...30-second Row for Calories
...30-second Rest
Record total calories.

Thursday, May 24, 2018

2018-05-25 WOD

Don't forget your shin protection for the rope climbs tomorrow! Competitors, you've got PARALLETTE handstand push ups! Speaking of which, any old-school Sigma athletes remember when we had Graham Holmberg over and he demonstrated FREESTANDING parallette HSPUs?! That was epic... Here's a snapshot from that day! And the gym was so small back then!



Hulk Cycle Week 8

% Back Squat
...5x5 at 90% of 5RM
Record load.



For time:
...18-16-12 HSPU
...3-2-1 Rope Climb (15')
Record time.



COMPETITORS

% Back Squat
...5x5 at 90% of 5RM
Record load.



For time:
...12-9-6 Paralette HSPU
...3-2-1 Rope Climb (15')
Record time.



Strongman
Every 3 Min for 4 Rounds:
...2x25m Sandbag Front Rack Carry (60/40#) + Sled Drag (135/95# total on small sled)
...7 Double Kettlebell Russian Swings (2x53/35#)



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Murph class reservations




Hey everyone!

For anybody doing "Murph" with us this year on Memorial Day, please reserve your class/heat here!
https://docs.google.com/forms/d/e/1FAIpQLSd_HM-wEbKY5HR3Y5s-LPqfkTAJ_tqNdnYfbcue8KfPY6m9-Q/viewform?usp=sf_link

Wednesday, May 23, 2018

2018-05-24 WOD

Hulk Cycle Week 8

For time:
...21 Hang Clean & Jerk (135/95#)
...21 Toes to Bar
...15 Hang Squat Clean & Jerk
...15 Toes to Bar
...9 Thrusters
...9 Toes to Bar
Record time.



Bodybuilding, Lower Body Focus
4 Sets
...10 Back Rack Lunges Right Leg
...10 Back Rack Lunges Left Leg
...30s Wall Sit
...90s Rest



COMPETITORS

[RECOVERY DAY]
Aerobic Capacity
6 Rounds:
...30 Sec Bike (Hard)
...60 Sec Bike (Easy)
...30 Sec Bike (Moderate)
...60 Sec Bike (Easy)
...30 Sec Bike (Hard)
...Rest 90 Seconds
Easy = 60% Effort
Moderate = 75% Effort
Hard = 90% Effort



[RECOVERY DAY]
3RM Front Squat #2
...4x3 (90% of 3RM)
Record load.

Tuesday, May 22, 2018

2018-05-23 WOD


We've got a simplified version of Regionals Event #3 tomorrow! No obstacles on the HSW! But since we've simplified the HSW, we're adding an extra one in there (at Regionals, after the 54 pistols, they would cross the finish line). If you wanna Rx+1 it, feel free to make your own obstacles (like the Regionals version), just make sure you know how to bail without getting hurt if you're on top of some steps or a ramp!



Hulk Cycle Week 8

CrossFit 2018 Regionals Event #3-ish
3 Rounds:
...9 Ring Muscle Ups
...25' Handstand Walk
...36/45/54 Pistol Squats
...25' Handstand Walk
Time cap of 13 minutes. Record time.



NOT For Time at 90% effort:
...1600m Recovery Run
Wear a 20/14# vest if you have it. Find a comfortable pace you can maintain for the entire run.



COMPETITORS

CrossFit 2018 Regionals Event #3-ish
3 Rounds:
...9 Ring Muscle Ups
...25' Handstand Walk
...36/45/54 Pistol Squats
...25' Handstand Walk
Time cap of 13 minutes. Record time.



Strongman
In teams of 2, 3 Rounds EACH:
...20/15 Cal Row while Partner holds 2x53/35# Kettlebell Overhead
...10 D-Ball Cleans (100/70#) while partner holds 2x53/35# kettlebell in farmers carry.
Both partners complete the row, then the D-Ball. You can only work while your partner is holding the KB.



Power Clean
...EMOM8 (82.5% of 1RM PC)
Clean Pull
...4x6 (90% of 1RM Clean)
Record load.



NOT For Time at 90% effort:
...1600m Recovery Run
Wear a 20/14# vest if you have it. Find a comfortable pace you can maintain for the entire run.



Bodybuilding, Total Body Focus
5 Sets
...5 Barbell Row
...15 Barbell Shrug
...Rest 90-120s

3 Sets
...10 Chin Up
...10 Plank Plate Shuffle
...Rest 30s
...3 3-Postion Snatch Grip Deadlift @80% 1RM Snatch
...5 GHD Back Extension
...Rest 60s

Monday, May 21, 2018

2018-05-22 WOD

Hulk Cycle Week 8

In Teams of 2, 10 Rounds EACH:
...15/12 Calorie Bike/Row
...10-9-8-7-6-5-4-3-2-1 Overhead Squat (115/75#)
Both partners may work at the same time. Alternate bike/row each complete round. Record time.



COMPETITORS

Power Snatch
...EMOM8 (82.5% of 1RM)
Record load.



Snatch Push Press
...5RM, 2x5 (90% of 5RM)
Record load.



In Teams of 2, 10 Rounds EACH:
...15/12 Calorie Bike/Row
...10-9-8-7-6-5-4-3-2-1 Overhead Squat (135/95#)
Both partners may work at the same time. Alternate bike/row each complete round. Record time.



Strongman
In teams of 2, 4 Rounds EACH:
...50' Sandbag Carry (150/100#)
...50' Sprint
...50' Sandbag Carry (100/70#)
...50' Sprint
...50' Seated Rope Sled Pull (255/180#)
Start with the rope coiled on the sled. Carry both sandbags (one at a time) 50' and sprint back. Extend the rope towards the sandbags and use them to anchor your feet for the rope sled pull. Your partner may help situate the bags for you, but nothing else. Record time.



Bench Press
...1x5 60%
...1x3 70%
...1x3 80%
...1x3 85%
...1x3 90%
...1x3 92.5%
Record load.



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

Sunday, May 20, 2018

2018-05-21 WOD


Here's a classic CrossFit benchmark for tomorrow to help you get ready for "Murph" on Memorial Day! Check out this old school video of Pat Barber doing "Barbara" from 2011! He used a rolled up towel in place of an Abmat (we used rolled up yoga mats when I started teaching CrossFit at Anytime Fitness 7 years ago). And check out his transition from the pull ups to the push ups in the first round! And before CrossFit had its own shoe, everyone wore Converse back in the day!



Hulk Cycle Week 8

"Barbara"
5 rounds, each for time of:
....Pull ups, 20 reps
....Push ups, 30 reps
....Sit ups, 40 reps
....Air squats, 50 reps
Rest three minutes between each round. Time cap of 40 minutes. Post total time (including rest) & individual round times in the comments. Compare time to 2014-09-12 and 2014-04-08!



COMPETITORS

"Barbara"
5 rounds, each for time of:
....Pull ups, 20 reps
....Push ups, 30 reps
....Sit ups, 40 reps
....Air squats, 50 reps
Rest three minutes between each round. Time cap of 40 minutes. Post total time (including rest) & individual round times in the comments.



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



Bodybuilding, Upper Body Focus
4 Sets
...12 DB Bench Press
...ME L Hang
...Rest 2 min

3 Sets
...3 Tempo Hand Stand Push Up (3013)
...50m 90 Degree Bottom Up KB Carry
...30s Hollow Hold
...Rest 1 min



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)



3 Rounds, with a 20/14# vest:
...800m Run
...Rest 2 min
Record time.

Thursday, May 17, 2018

2018-05-18 WOD

Hulk Cycle Week 7

With a partner, 3 RFT:
...1200m Row
...115 Air Squats
...35 HSPU
Time cap of 30 minutes. Record time.



COMPETITORS

% Back Squat
...5x5 at 90% of 5RM
Record load.



With a partner and wearing 20/14# vests, 3 RFT:
...1200m Row
...115 Air Squats
...35 HSPU
Time cap of 30 minutes. Record time.



Bodybuilding, Upper Body Focus
4 sets
...3 Tempo DB Strict Press (1230)
...20 Second Weighted* Hollow Body Hold
...Rest 2 min
*DB or slam ball in hands

4 sets
...6 Half Kneeling DB Curl to Press Right
...6 Half Kneeling DB Curl to Press Left
...10 Strict Ring Dip
...Rest 1 min



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

2018-05-17 WOD

Hulk Cycle Week 7

Single Dumbbell "DT"
5 Rounds:
...12 Right Arm Dumbbell Deadlift (50/35#)
...9 Right Arm DB Hang Cleans
...6 Right Arm DB S2OH
...12 Left Arm Dumbbell Deadlift (50/35#)
...9 Left Arm DB Hang Cleans
...6 Left Arm DB S2OH
Time cap of 15 minutes. Record time.



Strongman
For Heaviest Load:
...400-300-200-100m Sled Drag
Find a weight you can move at a steady pace for the entire distance with good posture. Rest as needed between sets.



COMPETITORS

Single Dumbbell "DT"
5 Rounds:
...12 Right Arm Single Leg Dumbbell Deadlift (50/35#)*
...9 Right Arm DB Hang Cleans
...6 Right Arm DB S2OH
...12 Left Arm Single Leg Dumbbell Deadlift (50/35#)*
...9 Left Arm DB Hang Cleans
...6 Left Arm DB S2OH
Time cap of 15 minutes. Record time.



Strongman
For Heaviest Load:
...400-300-200-100m Sled Drag
Find a weight you can move at a steady pace for the entire distance with good posture. Rest as needed between sets.

Tuesday, May 15, 2018

2018-05-16 WOD

We've got sprints tomorrow! I wanna see some photo-finishes tomorrow like this one from the 2012 CrossFit Games!



Hulk Cycle Week 7

8 Rounds:
...50m Sprint
Walk back to starting point between rounds. If you have a weight vest, wear it every other round. Record total of fastest time + slowest time, and then both individual times in comments.



For time:
...400m D-Ball Carry (100/70#)
...400m Farmer's Carry (2 x 53/35#)
...400m Overhead Carry (30/20#)
Partition distances as necessary. 100m run penalty every time you drop or change an implement. Time cap of 20 minutes.



COMPETITORS

8 Rounds:
...50m Sprint
Walk back to starting point between rounds. If you have a weight vest, wear it every other round. Record total of fastest time + slowest time, and then both individual times in comments.



For time:
...400m D-Ball Carry (100/70#)
...400m Farmer's Carry (2 x 53/35#)
...400m Overhead Carry (30/20#)
Partition distances as necessary. 100m run penalty every time you drop or change an implement. Time cap of 20 minutes.



Barbell Row
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2xME 50%

Monday, May 14, 2018

2018-05-15 WOD

Hulk Cycle Week 7

For time:
1 Round:
...12 Power Clean (155/105#)
...12 Pull Ups
2 Rounds:
...8 Front Squats
...8 Chest to Bar Pull Ups
3 Rounds:
...4 Squat Clean
...4 Bar Muscle Ups
Time cap of 13 minutes. Record time.



EMOM for 10 minutes:
...Odd: 15 Push Ups
...Even: 15 Weighted Sit Ups
Tabata scoring (lowest round of each movement) + Sit Up weight.



COMPETITORS

Power Clean
...EMOM8 (80% of 1RM PC)

Clean Pull
...4x4 (90% of 1RM Clean)

Push Jerk
...EMOM8 (80% of 1RM PJ)
Record loads for each lift.



For time:
1 Round:
...12 Power Clean (205/145#)
...12 Pull Ups
2 Rounds:
...8 Front Squats
...8 Chest to Bar Pull Ups
3 Rounds:
...4 Squat Clean
...4 Bar Muscle Ups
Time cap of 13 minutes. Record time.



EMOM for 10 minutes:
...Odd: 15 Push Ups
...Even: 15 Weighted Sit Ups*
*Hold a small dumbbell behind your head. Weight down your feet with a larger DB.
Record total reps + Sit Up weight.



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

Sunday, May 13, 2018

2018-05-14 WOD

Hulk Cycle Week 7

5RM Back Squat #1
...5RM
...2x5 (90% of 5RM)
Record heaviest load.



Every 3 minutes for 4 rounds:
...12/9 Calorie Row/Bike (alternate each round)
...12 Wall Balls (20/14#)
...12 Plate-facing Burpees (45#)
Alternate row/bike each round. Record slowest round.



COMPETITORS

5RM Back Squat #1
...5RM
...2x5 (90% of 5RM)
Record heaviest load.



Power Snatch
...EMOM for 8 rounds(80% of 1RM PS)
Record load.



Snatch Push Press
...5RM, 2x5 (90% of 5RM)
Record heaviest load.



Every 3 minutes for 4 rounds:
...12/9 Calorie Row/Bike (alternate each round)
...12 Wall Balls (30/20#)
...12 Plate-facing Burpees (45#)
Alternate row/bike each round. Record slowest round.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Friday, May 11, 2018

2018-05-12 WOD

Hulk Cycle Week 6


COMPETITORS

EMOM for 10 rounds:
Odd: 10 Unbroken Strict Pull Ups*
Even: 10 Unbroken Strict Ring Dips*

Rest 2 minutes then,

5 Rounds for Time:
...10/8 Calorie Bike
...15 Alternating Dumbbell Snatch (50/35#)
*1 burpee (to 6") penalty for each missed rep (cap of 30 burpees). These are performed at the START of the metcon. Choose the hardest progression pull up/dip progression which allows you to get at least 35 total reps of each movement.



Deload Back Squat
...5x3 (75% of 10RM)
Record load.



Strongman
8 rounds:
...1 min Sandbag Hold
...1 min Rest
RX: 100/70#
Comp: 150/100#

Thursday, May 10, 2018

2018-05-11 WOD

Hulk Cycle Week 6

Full Snatch, Full C&J
...3x1 up to HS
Record heaviest load.



"XX" [Rx]
2 RFT:
...50 Double Unders
...20 C&J (135/85#)
...20 Pistols
Time cap of 6 minutes. Record time.



COMPETITORS

Full Snatch, Full C&J
...3x1 up to HS
Record heaviest load.



"XX" [Comp]
2 Rounds:
...50 Double Unders
...20 C&J (155/105#)
...20 Pistols
Time cap of 6 minutes. Record time.



3 RFT:
...15 KB Thruster (2 x 35/26#)
...25' Overhead Walking Lunge (2 x 35/26#)
...15 KB Facing Burpees
...25' Overhead Walking Lunge (2 x 35/26#)
Record time.



Bodybuilding, Lower Body Focus
4 Sets
...8 "1 1/4" KB Goblet Squat
...8 Curtsie Goblet Lunges Right
...Rest 30s
...8 "1 1/4" KB Goblet Squat
...8 Curtsie Lunges Left
...Rest 30s

Wednesday, May 09, 2018

2018-05-10 WOD

Arm day tomorrow! Push and pull supersets, CrossFit style!



Hulk Cycle Week 6

EMOM for 10 rounds:
Odd: 10 Unbroken Pull Ups*
Even: 10 Unbroken Ring Dips*

Rest 2 minutes then...

5 RFT:
...10/8 Calorie Bike
...15 Alternating DB Snatch (50/35#)
*1 burpee (to 6") penalty for each missed rep (cap of 30 burpees). These are performed at the START of the metcon. Choose the hardest progression pull up/dip progression which allows you to get at least 35 total reps of each movement.



COMPETITORS

[RECOVERY] Aerobic Capacity
...5k Run
Conversational pace.



[RECOVERY] Deload Front Squat
...3x3 (75% of 5RM)

Tuesday, May 08, 2018

2018-05-09 WOD

Hulk Cycle Week 6

For time:
...50/45 cal Row
...50 Toes to Bar
...30 HSPU
...30 GHD Sit Ups
...10 D-Ball Over Shoulder (100/70#)
...10 Ring Muscle Ups
Record time.



COMPETITORS

Power Clean & Jerk
...3x1 (80-90% of 1RM PCJ)
Record heaviest load.



For time:
...50/45 cal Row
...50 Toes to Bar
...30 HSPU
...30 GHD Sit Ups
...10 D-Ball Over Shoulder (100/70#)
...10 Ring Muscle Ups
Record time.



Bodybuilding, Total Body Focus
6 Sets
Kettlebell Complex
...5 Russian Swing Right
...5 Hang Clean Right
...5 Front Squat Right
...5 Push Press Right
...30 Sec Hollow Body Hold
*1 min between sides
**Finish both sides per set
***Reach peak load and hold starting at set 3

Monday, May 07, 2018

2018-05-08 WOD

Hulk Cycle Week 6

4 rounds:
AMRAP in 2 minutes:
...21 KB Swings (53/35#)
...2 Rope Climbs (15')
...Bike for Calories
Rest 2 minutes between AMRAPs. Record total calories.



Bench Press
...1x5 60%
...1x3 70%
...1x3 80%
...2x3 85%
...2x3 90%
Record heaviest load.



COMPETITORS

Power Snatch
...3x1 (80-90% of 1RM PS)
Record heaviest load.



4 rounds:
AMRAP in 2 minutes:
...21 KB Swings (53/35#)
...2 Rope Climbs (15')
...Bike for Calories
Rest 2 minutes between AMRAPs. Record total calories.



Strongman
Every 3 minutes for 4 Rounds:
...25m OH Carry AHAP
...25m Broad Jump
Start with a moderate weight on the OH carry and increase if possible. Make big broad jumps, resetting the feet after each jump to get the most out of each rep. The idea isn't to jump back quickly, but to do so with the fewest jumps necessary.



Bench Press
...1x5 60%
...1x3 70%
...1x3 80%
...2x3 85%
...2x3 90%
Record heaviest load.

Sunday, May 06, 2018

2018-05-07 WOD

Remember those DB Squats from 18.2?! You've got them again tomorrow! Good luck for anybody going chipper style on this one!



Hulk Cycle Week 6

For Time:
...800m Run
...45 Chest to Bar Pull Ups
...60 Dumbbell Squats (2 x 50/35)
...75 DB Deficit Push Ups (2 x 50/35#)
...800m Run
Partition middle reps as desired. Chipper = RX+1
Record time.



COMPETITORS

Deload Back Squat
...5x5 (75% of 10RM)
Record load.



For Time:
...800m Run
...45 Chest to Bar Pull Ups
...60 Dumbbell Squats (2 x 50/35)
...75 DB Deficit Push Ups (2 x 50/35#)
...800m Run
Partition middle reps as desired. Chipper = RX+1
Record time.



Bodybuilding, Upper Body Focus
4 sets
...8 Snatch Grip Behind the Neck Strict Press
...ME Wide Grip Strict Pull Up
...Rest 90s

3 sets
...20 Seated DB Shrug
...Tempo HSPU (3012)
...Rest 60s



Strongman
For Heaviest Load:
...400-300-200-100m Sled Drag
Find a weight you can move at a steady pace for the entire distance with good posture. Rest as needed between sets.

Friday, May 04, 2018

2018-05-05 WOD

Hulk Cycle Week 5


COMPETITORS

"The Ringer"
Every 2 minutes, until 100 Wall Balls are complete:
...100m Sprint
...10 Burpees to 45# plate
...Max Wall Balls (20/14#)
Time cap of 18 minutes.
RX+1 Wear a weight vest.
Record time.



Strongman
4 Rounds:
...50m Heavy Sandbag Right Shoulder Carry AHAP
...50m Heavy Sandbag Left Shoulder Carry AHAP
Same weight across.



Bench Press
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2x3 85%
Record load.



Bodybuilding, Lower Body Focus
5 sets
...20 Alternating Kettlebell Suitcase Lunge
...50m Reverse Sled Drag(25m+25m)
...Rest 1-2 min

4 sets
...15 Weighted Hip Ext (plate)
...3 Eccentric 1 Arm KB Front Rack Pistols Right (5110)
...3 Eccentric 1 Arm KB Front Rack Pistols Left (5110)
...Rets 2 min

Thursday, May 03, 2018

2018-05-04 WOD

Hulk Cycle Week 5

% Back Squat
...4x10 (90% of 10RM)
Record load.



5 RFT:
...5 C&J (135/95#)
...10 Box jumps (24/20")
...15 GHD Sit Ups
Time cap of 14 minutes. Record time.



COMPETITORS

% Back Squat
...4x10 (90% of 10RM)
Record load.



5 RFT:
...5 C&J (135/95#)
...10 Box jumps (24/20")
...15 GHD Sit Ups
Record time.



Power Clean
...4x3 (75%+ of 1RM PC)
Record load.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Wednesday, May 02, 2018

2018-05-03 WOD

Here's one named after an old Defenders/Hulk villain, "The Ringer"! The Ringer has the power to materialize rings out of thin air that can lasso and constrict would-be-heroes to crush them! Go for big sets every time on that wall ball tomorrow! Otherwise, doing all those sprints and burpees WILL crush you eventually!



Hulk Cycle Week 5

"The Ringer"
Every 2 minutes, until 100 Wall Balls are complete:
...100m Sprint
...10 Burpees to 45# plate
...Max Wall Balls (20/14#)
Time cap of 18 minutes.
RX+1 Wear a weight vest.
Record time.



COMPETITORS

Every 2 minutes for 10 rounds:
...30s Bike (sprint pace)
...90s Bike (recovery pace)



5RM Front Squat #4
...2x5 (90% of 5RM)
Last 5RM for the cycle, make it count! Record heaviest load.

Tuesday, May 01, 2018

2018-05-02 WOD


Quicksilver, the speedster of the Marvel Universe, has made appearances in X-Men: Days of Future Past and Avengers: Age of Ultron! If you want a good score on this one, you'll need to get through the Row and HSPU as fast as possible to get those muscle ups/pull ups in there!



Hulk Cycle Week 5

"Quicksilver" [RX]
5 rounds, working for 3 minutes, resting for 1 minute:
...15/12 cal Row
...10 HSPU
...Max Ring Muscle Ups*
*Scale to hardest strict pull up progression: L-pull up, strict C2B, strict PU, strict band-assisted PU.
Record total muscle up/pull up reps.



COMPETITORS

"Quicksilver" [Comp]
5 rounds, working for 3 minutes, resting for 1 minute:
...15/12 Calorie C2 Row
...10 HSPU*
...Max Ring Muscle Ups
*Add a -2/-1"
deficit each round.
Record total muscle up reps.



Muscle Snatch
...3x3 (90% of 3RM MS)
Power Snatch
...4x3 (75%+ of 1RM PS)
Record heaviest load.



Bodybuilding, Total Body Focus
5 sets
...3 Recovery Front Squat
...10 Jump Squat for Height
...Rest 2 min

4 sets
...40 sec Heavy D-Bag Bear Hug
...20 Second Weighted Hollow Body Hold
...20 Sit Up
...Rest 2 min



Barbell Row
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2xME 50%
Record heaviest load.

Monday, April 30, 2018

2018-05-01 WOD

Thanos is here! Not only in the movie theaters, but also in tomorrow's WOD at Sigma CrossFit! Be careful, this one might leave us with some casualties! I haven't seen it yet, but there have been rumors for months that Avengers: Infinity War will do just that for some of our favorite Marvel superheroes...



Hulk Cycle Week 5

Push Press/Jerk
...5RM
L1: Push Press
L2: Push Jerk
L3: BTN Push Jerk
Record heaviest load.



"Thanos"
AMRAP 12
...10 Left Arm DB Hang C&J (50/35#)
...3 Deadlift (255/175#)
...10 Right Arm DB Hang C&J (50/35#)
...3 Deadlift (255/175#)
...10/8 Calorie Bike
Record rounds/reps.



COMPETITORS

Push Press/Jerk
...5RM
...2x5 (90% of 5RM)
L1: Push Press
L2: Push Jerk
L3: BTN Push Jerk
Record heaviest load.



"Thanos"
AMRAP 12
...10 Left Arm DB Hang C&J (70/50#)
...3 Deadlift (315/225#)
...10 Right Arm DB Hang C&J (70/50#)
...3 Deadlift (315/225#)
...10/8 Calorie Bike
Record rounds/reps.



Bodybuilding, Upper Body Focus
5 sets
...6 Kettlebell Deficit Push Up
...ME Tempo Chin Up (1210)
...Rest 2 minutes



Strongman
...10 min to build to a Heavy 25m LOW* Sled Push
*Small sled, hands will be on the plates (similar to a low handle prowler or plate push across the ground).



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

Sunday, April 29, 2018

2018-04-30 WOD

Hulk Cycle Week 5

Every 90 seconds for 6 rounds:
...Hang Squat Snatch (building)
Start around 60-70% of your 1RM squat snatch and build up. Record heaviest load.



"15.4v2"
AMRAP in 8 minutes:
...3-6-9-12-15-18-etc. Chest to Bar Pull Up
...3-3-3-6-6-6-etc. Squat Snatch (135/95#)
Record rounds/reps.



COMPETITORS

10RM Back Squat #4
...10RM
...2x10 (90% of 10RM)
Last 10RM this cycle, make it count! Record heaviest load.



Every 90 seconds for 6 rounds:
...Hang Squat Snatch (building)
Start around 60-70% of your 1RM squat snatch and build up. Record heaviest load.



"15.4v2"
AMRAP in 8 minutes:
...3-6-9-12-15-18-etc. Chest to Bar Pull Up
...3-3-3-6-6-6-etc. Squat Snatch (135/95#)
Record rounds/reps.



Bodybuilding
5 sets
...3 Strict Ring Dip 5500 (5 hold at top, 5 eccentric, 0 bottom, 0 concentric)
...50' Rope Sled Pull (AHAP)
...Rest 90 seconds



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Thursday, April 26, 2018

2018-04-27 WOD


Watch the final heat of the Individual Women doing the 2223 Intervals workout from the 2017 CrossFit Games! Pay attention to what they do and what the commentators say, you might be able to pick up some good tips that will help you when we do this (or something like it) tomorrow!



Hulk Cycle Week 4

Muscle Snatch
...3RM
Power Snatch
...4x3 (75%+ of 1RM PS)*
*Start at 75% and increase weight each set.
Record heaviest load.



2017 CrossFit Games 2223-ish
Working in intervals of 2 minutes on, 1 minute off:
...2 Rope Climbs (15')
...10/7 cal Bike
...Max-rep Overhead Squat (115/75#) in remaining time
*4th round extended to 3 minutes of work. Go until 75 reps of OHS are complete.
Record time or total OHS reps.



COMPETITORS

Muscle Snatch
...3RM
Power Snatch
...4x3 (75%+ of 1RM PS)*
*Start at 75% and increase weight each set.
Record heaviest load.



2017 CrossFit Games 2223
Working in intervals of 2 minutes on, 1 minute off:
...2 Rope Climbs (20')
...10/7 cal SkiErg
...Max-rep Overhead Squat (155/105#) in remaining time
*4th round extended to 3 minutes of work. Go until 75 reps of OHS are complete.
Record time or total OHS reps.



Bodybuilding 201812
3 sets
...10 Glute Ham Raises on GHD
...50 ft KB Goblet Duck Walk
3 sets
...6-8 Barbell Front Rack Step Ups
...10 Half Kneeling Band Twist



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Wednesday, April 25, 2018

2018-04-26 WOD

Hulk Cycle Week 4

G-Fizzle Smash-up #3
AMRAP in 9 minutes of:
3-6-9-12-15-etc reps
...SDHP (75/55#)
...Box Jump Overs (24/20#)
Rest 3 min, then:
...1 mile Run* for time
*If you have a 20/14# vest wear it.
Record rounds/reps and mile time.



COMPETITORS

Aerobic Capacity
"Tri, Tri, Tri again"
3 rounds, each for time:
...400m Run
...1km Bike
...500m Row
Record slowest round. Goal is consistency.



5RM Front Squat #3
...2x5 (90% of 5RM)
Record heaviest load.

Tuesday, April 24, 2018

2018-04-25 WOD

Here's a WOD named after the very first Marvel Studios film, Blade, distributed by New Line Cinema in 1998! Before the intertwined Marvel Cinematic Universe was created in 2008 (with the release of Iron Man and The Incredible Hulk), Marvel Studios was focused on just producing independent superhero films without any cross-over into other films. At the time, LL Cool J actually said he was interested in playing Blade! I think they made a wise choice going with Wesley Snipes...



Hulk Cycle Week 4

3 Rounds:
...KB Turkish Get Up
...5 KB Front Rack Lateral Lunge
...KB Turkish Get Down
*Complete both arms each round. Rest as needed between rounds.

3 Rounds:
...3 Bottom's Up KB Press
...50' Bottoms Up Obstacle Course
*Complete both arms each round. Rest as needed between rounds."



"Blade" [RX]
4 Rounds:
...10 Power Snatch (75/55#)
...10 Alternating OH Lunge (75/55#)
Rest 4 minutes, Then:
4 Rounds:
...10 Thrusters (75/55#)
...10 Alternating FR Lunge (75/55#)
Time cap of 15 minutes. Record time.



COMPETITORS

3 Rounds:
...KB Turkish Get Up
...5 KB Front Rack Lateral Lunge
...KB Turkish Get Down
Complete both arms each round. Rest as needed between rounds.

3 Rounds:
...3 Bottom's Up KB Press
...50' Bottoms Up Obstacle Course
Complete both arms each round. Rest as needed between rounds.



"Blade" [Comp]
4 Rounds:
...10 Power Snatch (95/65#)
...10 Alternating OH Lunge (95/65#)
Rest 4 minutes, Then:
4 Rounds:
...10 Thrusters (95/65#)
...10 Alternating FR Lunge (95/65#)
Time cap of 15 minutes. Record time.



Strongman 100m Relay
3 Rounds:
...50m Weighted Carry (100/70# sandbag, 70/53# farmer carry, 155/105 sled drag)
...50m Sprint
Then,
3 Rounds:
...50m Sprint
...50m Weighted Carry (100/70# sandbag, 70/53# farmer carry, 155/105 sled drag)
*Only one implement may be moved at a time (you pick the order). Move the item 50m, then sprint 50m back to the start. Repeat until all 3 items have been moved, then repeat beginning with the run until all 3 items are back at the start. Go AFAP!



Strict Press:
E2MOM
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
Record heaviest load.

Monday, April 23, 2018

2018-04-24 WOD

War Machine, a derivative character similar to Iron Man but using a more physical style in both armored combat and payload, choosing weapons like gattling guns and rocket launchers vs the energy-based weapons employed by Tony Stark. Here's a workout named after War Machine!


Hulk Cycle Week 4

Power Clean
...4x3 (75%+ of 1RM PC)
*Start at 75% and increase weight each set.



"War Machine" [Rx]
AMRAP 15
...200m Run
...18 Toes to Bar
...200m Run
...12 Deadlifts (185/125#)
...200m Run
...6 Cleans (185/125#)
Record rounds/reps.



COMPETITORS

Power Clean
...4x3 (75%+ of 1RM PC)
*Start at 75% and increase weight each set (5-10#).



"War Machine" [Comp]
AMRAP 15
...200m Run
...18 Toes to Bar
...200m Run
...12 Deadlifts (225/145#)
...200m Run
...6 Cleans (225/145#)
Record rounds/reps.



Box Squat
...1x3 70% of 1RM BS
...1x3 80%
...2x3 90%
...2x3 95%
...2x3 100%
...2x3 90%
Record heaviest load.



Strongman
3 Sets:
...Squat Walk Out @ 100% of 1RM Back Squat (gearless)
*Hold for 8-10sec. Rest as needed between sets



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

Sunday, April 22, 2018

2018-04-23 WOD


One of our classic Hulk Cycle benchmarks, "Lou" named after Lou Ferrigno, the original actor for the Hulk without the aid of computer graphics! Here's a picture from the original TV series showing the Hulk and Thor teaming up for an episode!



Hulk Cycle Week 4

10RM Back Squat #3
...10RM Back Squat
...2x10 (90% of 10RM)
Record heaviest load.



"Lou" [RX]
21-15-9 reps for time:
...50' Bear Crawl
...Chest To Bar Pull Ups
...50' Bear Crawl
...Wall Balls (20/14#)
Time cap of 15 minutes. Record time.



COMPETITORS

10RM Back Squat #3
...10RM
...2x10 (90% of 10RM)
Record heaviest load.



"Lou" [Comp]
21-15-9 reps for time:
...25' Handstand Walk
...Chest To Bar Pull Ups
...25' Handstand Walk
...Wall Balls (30/20#)
Time cap of 15 minutes. Record time.



Bodybuilding
Upper Body Focus
4 sets
...5 Barbell Bench Press 2320
...10 Parallete Liftover (over medball)
...Rest 2 min

4 giant sets
...5 Gymnastics Complex (1 Strict Pull Up + 1 Strict Toes to Bar)
...10 Incline KB Prone Row
...6 Single Arm Turkish KB Sit Up Right
...6 Single Arm Turkish KB Sit Up Left
...Rest 1 min



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Thursday, April 19, 2018

2018-04-20 WOD

Hulk Cycle Week 3

Bodybuilding 201809 [RX]
E2MOM10
Complex
...5 1 Arm Dumbbell Hang Clean (50/35#)
...5 1 Arm DB Push Press (50/35#)
...5 1 Arm DB Snatch (50/35#)
...25ft 1 Arm DB OH Lunge
*Complete both arms every 2 min



For Time:
3 Rounds:
...50 Double Unders
...25 Dumbbell Squats (50/35#x2)
Then,
...50 Double Unders
...25 Bar Muscle Ups
Time Cap of 11 minutes



COMPETITORS

Bodybuilding 201809 (comp)
E2MOM10
Complex
...5 1 Arm Kettlebell Hang Clean (53/35#)
...5 1 Arm KB Push Press
...5 1 Arm KB Snatch
...25ft 1 Arm KB OH Lunge
*Complete both arms every 2 min

3 sets
...10 Barbell Row on GHD
...10 Snatch Grip RDL
...Rest 2



For Time:
3 Rounds:
...50-75-100 Double Unders
...25 Dumbbell Squats (50/35#x2)
Then,
...125 Double Unders
...25 Bar Muscle Ups
Time Cap of 11 minutes



trongman 201806
EMOM 15
...Min 1: 3 Medball/Dball Toss (50/30#) for height
...Min 2: 25m Sled Push (135/95)
...Min 3: 30s Grip Hold AHAP - either Plate pinch grip OR Hex DB hold



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

Wednesday, April 18, 2018

2018-04-19 WOD

Here's another Hulk Smash-Up for you tomorrow!



Hulk Cycle Week 3

SMASH-UP #2
AMRAP in 4 minutes:
...DB Burpee Deadlifts (50/35#)
Rest 90 seconds, then 4 minutes to build to a heavy complex:
...1 Squat Clean + 1 Front Squat + 1 Split Jerk
Rest 90 seconds, then AMRAP in 4 minutes:
...HSPU (increase deficit by 2" every 10 reps)
Use 25# plates for the 2" deficit. Record weight PLUS total reps as your score.



COMPETITORS

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



10K Recovery Bike

Tuesday, April 17, 2018

2018-04-18 WOD

To be the Black Panther, you gotta be fast and strong! Stay unbroken and keep the intensity high on this one! It's only 12 minutes!



Hulk Cycle Week 3

"Black Panther" [Rx]
AMRAP in 12 minutes:
...200m Run
...8 S2OH (95/65#)
...8 Lateral Burpees Over the Bar
Record rounds/reps.



Bench Press
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2x3 85%
Record heaviest load.



COMPETITORS

"Black Panther" [Comp]
AMRAP in 12 minutes:
...200m Run
...8 Push Jerk (135/95#)
...8 Lateral Burpees Over the Bar
Record rounds/reps.



Bench Press
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2x3 85%
Record heaviest load.



Power Clean
...4x3 (75% of 1RM PC)
Record heaviest load.



Bodybuiding 201808
4 sets
...12 DB Front Rack Bro-Squats
...6 1 Arm DB Overhead Split Squat Right
......12 DB Front Rack Bro-Squats
...6 1 Arm DB Overhead Split Squat Left
...Rest 2 min

4 sets
...8 DB Bent Over Row
...5 Single Arm DB Tempo Front Squat (2510)
...Rest 1 min
*Switch FS arms each round

Monday, April 16, 2018

2018-04-17 WOD

A team WOD named after the most unlikely team of Marvel heroes formed from a group of outlaws! The movies seem to be coming together similar to the comics, in which the Guardians of the Galaxy team up with the Mighty Avengers to fight Thanos! So feel free to text your favorite workout partner and try to get them to come to the same class as you to tackle on this workout!



Hulk Cycle Week 3

Every 90 seconds until all sets are complete:
Muscle Snatch
...3x3 (90% of 3RM MS)
Power Snatch
...4x3 (75% of 1RM PS)
Record heaviest load.



"Guardians of the Galaxy"
With a partner, 16 RFT:
...15 Abmat Sit-Up
...10/8 Cal Bike
...3 Squat Snatch (135/95#)
Alternate partners each MOVEMENT. Time cap of 20 minutes. Record time.



COMPETITORS

Every 90 seconds until all sets are complete:
Muscle Snatch
...3x3 (90% of 3RM MS)
Power Snatch
...4x3 (75% of 1RM PS)
Record heaviest load.



"Guardians of the Galaxy"
With a partner, 16 RFT:
...15 Abmat Sit-Up
...10/8 Cal Bike
...3 Squat Snatch (135/95#)
Alternate partners each MOVEMENT. Time cap of 20 minutes. Record time.



Strongman 201805
3 Rounds NOT for time:
...50' Single arm DB OH Walk AHAP (1 arm down, 1 arm back)
...50' Zercher Carry (from the gound) AHAP
*Rest between rounds UP TO 3:00. Weight should be heavy enough that 1:00 rest won't be enough rest and 2:00 may MAY be enough after the first few rounds.



10 rounds
...50m (25m+25m) Reverse Sled Drag*
...Rest as needed
*Rounds 1-5 build up each round and maintain constant load for rounds 6-10.



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