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)

Sunday, April 15, 2018

2018-04-16 WOD

Hulk Cycle Week 3

AMRAP in 20 minutes:
...15/12 Calories Row/Bike*
...15 Unbroken Wall Balls AHAP
...100m Unbroken Burden Run (bear hug grip) AHAP
*Alternate between rounds. Start heavy, and drop weight the following round if you break. Record rounds/reps and combined wall ball/burden run weight for lightest weight used.



COMPETITORS

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



AMRAP in 20 minutes:
...15/12 Calories Row/Bike*
...15 Unbroken Wall Balls AHAP
...100m Unbroken Burden Run (bear hug grip) AHAP
*Alternate between rounds. Start heavy, and drop weight the following round if you break. Record rounds/reps and combined wall ball/burden run weight for lightest weight used.



Body Building 201807
4 sets
...3 Eccentric Seated Snatch Grip Behind the Neck Strict Press (Start Overhead 5200)
...Rest 30 sec
...3 Ring Body Saw (3310)
...Rest 30 sec

4 sets
...6-8 Half Kneeling DB 1 Arm Arnold Press Right
...15 Plate Halos Right 35/25
...6-8 Half Kneeling DB 1 Arm Arnold Press Left
...15 Plate Halos Left 35/25
...Rest 1 min



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

Thursday, April 12, 2018

2018-04-13 WOD

Pick your girl for tomorrow! Either "Cindy" or "Betty", which is basically a Hulked up version of "Cindy"! And is also the name of Bruce Banner's love interest!



Hulk Cycle Week 2

"Cindy"
AMRAP in 20 minutes:
...5 Pull Ups
...10 Push Ups
...15 Air Squats
Record rounds/reps.



Push Press/Jerk* (optional)
...5RM
...2x5 (90% of 5RM)
*Choose push press or push jerk based on skill/strength level.
Record heaviest load.



COMPETITORS

"Betty"
AMRAP in 20 minutes:
...5 Pull Ups*
...10 HSPU*
...15 Back Squats (135/95#)
*Hardest unbroken combination. Combination of strict/kipping allowed. Record rounds/reps and difficulty in comments.



BTN Push Jerk
...5RM
...2x5 (90% of 5RM)
Record heaviest load.



Bodybuilding 201806
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



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

Wednesday, April 11, 2018

2018-04-12 WOD

Hulk Cycle Week 2

AMRAP in 5 minutes of:
...Max Effort Bar Facing Burpees (Open standards)
Record reps.
Rest 2 minutes, then in 6 minutes establish:
...2RM Hang Squat Snatch
Record heaviest load
Rest 2 minutes, then 21-15-9 reps for time:
...Overhead Squats (115/75#)
...50' HSW (between rounds)
Record time.



COMPETITORS

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



RECOVERY
...5k Run
*If you have a 20/14# vest wear it.

Tuesday, April 10, 2018

2018-04-11 WOD

Tomorrow's WOD is a classic Hulk Cycle workout, named after "Abomination", one of the Hulk's more formidable foes! He was created in April 1967 by Stan Lee and Gil Kane and was designed to be bigger and stronger than the Hulk and even defeated the Hulk in their first encounter! He is also the very FIRST villain in the current Marvel Cinematic Universe, since The Incredible Hulk (2008) was actually considered the first movie to kick-off the MCU, even though they had to change actors for Bruce Banner since Edward Norton "wanted more diversity" with his career, and did not want to be associated with only one character...



Hulk Cycle Week 2

Power Clean
...3x3 (75% of 1RM PC)
Record load.



"Abomination" [RX]
AMRAP in 8 minutes:
...2-3-4-5-etc. Bar Muscle-ups
...4-6-8-10-etc. Alternating Pistols*
*Scale to DB step ups
Record rounds/reps.



COMPETITORS

Power Clean
...3x3 (75% of 1RM PC)
Record load.



"Abomination" [Comp]
AMRAP in 8 minutes:
...2-3-4-5-etc. Ring Muscle-ups
...4-6-8-10-etc. Alternating Pistols
Record rounds/reps.



Bodybuilding 201805
4 Sets
...4 Concentric GHD Curls 500X
...8/side DB Single Leg RDL
...Rest 1 min

3 Sets
...20 Snatch Grip Shrug @65% of 1RM Power Snatch
...ME 45 Degree Isometric Pull Up
...10 "A-T-Y" on Iron Scap
...Rest 1 minute

3 Sets
...ME GHDSU Hold
...ME HSPU Hold
...30 seconds ME C2 Row
...Rest 1 minute



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

Monday, April 09, 2018

2018-04-10 WOD

Tomorrow's WOD is named after quite possibly one of the most powerful villains in the Marvel Universe, Doctor Doom! Check out how easily Doom turns the tables on the Hulk! Not only does Doom have armor that increases his strength and durability and shoots energy blasts, but according to Wikipedia, he possesses a genius intellect, mastery of the mystic arts (second only to Doctor Strange), AND "has the ability to use touchscreen devices even though he wears metal gauntlets all the time!" HAHA! Just be careful, any WOD named after Doctor Doom MUST be evil!


Hulk Cycle Week 2

Muscle Snatch
...3RM
Power Snatch
...3x3 (75% of 1RM PS)
Record heaviest load for the Muscle Snatch.



"Doctor Doom"
For time:
...50/40 cal Assault Bike
...30 Thrusters (115/75#)
Time cap of 8 minutes. Record time.



COMPETITORS

Muscle Snatch
...3RM
Power Snatch
...3x3 (75% of 1RM PS)
Record heaviest load for the Muscle Snatch.



"Doctor Doom"
For time:
...50/40 cal Assault Bike
...30 Thrusters (115/75#)
Time cap of 8 minutes. Record time.



In teams of 2, for time:
3 rounds:
...20/15 cal Row*
...OH Hold (155/105#)
then, 3 rounds:
...100m Sled Push/Pull** (155/105#)
...50 KB Swings (70/53#)
*Partner 1 cannot row unless Partner 2 has the bar locked out overhead. Both partners complete 3 rounds of rowing.
**One person pulling one person pushing at the same time.
Record total time.



Strict Press
...1x10 40%
...1x5 60%
...1x3 70%
...1x3 80%
...1x3 85%
...2x3 82.5%
Record heaviest load.

Sunday, April 08, 2018

2018-04-09 WOD

This WOD is named after "Ant-Man", made famous by the Paul Rudd movie in 2015! I always thought Ant-Man (and his corresponding Giant-Man) were corny comic books. But the film adaptation was hilariously epic and one of my favorites from the MCU!



Hulk Cycle Week 2

10RM Back Squat #1
...10RM
...2x10 (90% of 10RM)
Record load.



"Ant-Man" [Rx]
21-15-9 reps for time:
...Deadlift (185/125#)
...Toes to Bar
Record time.



COMPETITORS

10RM Back Squat #1
...10RM
...2x10 (90% of 10RM)
Record load.



"Ant-Man" [Comp]
21-15-9
...Deadlift (225/155#)
...Toes to Bar
Record time.



Bodybuilding 201804
4 Sets
...20 Alternating DB Bench Press
...Rest 30s
...10 Deficit Plyo Push Up
...Rest 30s

3 Sets
...10 Strict Ring Dips
...ME Flutter Kick
...15 Woodchop with Wall Ball Right
...15 Woodchop with Wall Ball Left
...Rest 30s



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

Friday, April 06, 2018

2018-04-07 WOD

Here are some more supervillains, just in case you didn't do the "Supervillain" WOD on Thursday!


Hulk Cycle Week 1

COMPETITORS

"Supervillain"
Working for 90 sec, resting for 30 sec until 4 rounds are completed:
...15 Toes to Bar
...15 Alt Dumbbell Snatch (50/35#)
...25' Right Arm OH Lunge (50/35#)
...15 Alt Dumbbell Snatch (50/35#)
...25' Left Arm OH Lunge (50/35#)
Record time.


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


Push Jerk
...1RM
Time cap of 15 minutes. NO GEAR (except tape/wraps).


Sumo Deadlift
...1x10 40%
...1x5 60%
...1x3 70%
...1x3 80%
...1x3 85%
...2x3 82.5%
Record heaviest load.

Thursday, April 05, 2018

2018-04-06 WOD

So you wanna be a "superhero"? Show me that you're fast, strong, and gymnasty (such as in tomorrow's WOD), then we can talk...


Hulk Cycle Week 1

Power Clean
...1RM
Time cap of 15 minutes. NO GEAR (except tape/wraps). Record heaviest load.


"Superhero" [RX]
4 RFT:
...400m Run
...10 C&J (135/95#)
...5 Bar Muscle ups
Record time.


COMPETITORS

Power Clean
...1RM
Time cap of 15 minutes. NO GEAR (except tape/wraps). Record heaviest load.


"Superhero" [Comp]
4 RFT:
...400m Run
...10 C&J (155/105#)
...5 Ring Muscle Ups
Record time.


Bodybuilding 201803
3 sets
...10 Barbell Bulgarian Single Leg Deadlift (95/65#)
...3 Pause Front Squat 2820
...Rest 2 min
3 sets
...8 1 Arm Front Rack KB Lateral Lunge Right 50/35
...8 1 Arm Front Rack KB Lateral Lunge Left 50/35
...100m Backwards Sled Pull (80/60) *unbroken*
...Rest 2 min


Strongman 201802
3 Rounds:
...200m Back Rack Sandbag Carry (60/40#)
...200m KB Farmer Carry (70/53#)


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

Wednesday, April 04, 2018

2018-04-05 WOD

Since we have a WOD called "Superhero", we had to make one called "Supervillain"!


Hulk Cycle Week 1

"Supervillain"
Working for 90 sec, resting for 30 sec until 4 rounds are completed:
...15 Toes to Bar
...15 Alt Dumbbell Snatch (50/35#)
...25' Right Arm OH Lunge (50/35#)
...15 Alt Dumbbell Snatch (50/35#)
...25' Left Arm OH Lunge (50/35#)
Record time.


COMPETITORS

Front Squat
...1RM
Time cap of 18 minutes. NO GEAR (except tape/wraps). Record heaviest load.


Aerobic Recovery
20 Rounds:
...Row 30s for max cals
...Rest 30s
*Build in intensity over 5 sets. Repeat 4 times.

Tuesday, April 03, 2018

2018-04-04 WOD

Tomorrow we've got one of our Hulk Cycle favorites, Purple Pants! Remember guys, no lifters and no belts unless you've got a medical reason... with a doctor's note. ;-)


Hulk Cycle Week 1

Power Snatch
...1RM
Time cap of 15 mintues. NO GEAR (except tape/wraps). Record heaviest load.


"Purple Pants"
...50 Back Squats (95/65#)
...30 Front Squats (95/65#)
...20 Overhead Squats (95/65#)
*E2MOM 5 Power Snatch (95/65#). No equipment except for wraps, sleeves, and tape. Time cap of 13 minutes. Record time.


COMPETITORS

Power Snatch
...1RM
Time cap of 15 mintues. NO GEAR (except tape/wraps). Record heaviest load.


"Purple Pants" [Comp]
...50 Back Squats (115/75#)
...30 Front Squats (115/75#)
...20 Overhead Squats (115/75#)
*E2MOM 5 Power Snatch (115/75#). No equipment except for wraps, sleeves, and tape. Time cap of 13 minutes. Record time.


Bodybuilding 201802
3 Sets:
...10 Pull-ups (most difficult unbroken progression)
...12 Dumbbell 1 Arm Body Row
...Rest 1 minute
3 Sets:
...12 Sumo Stance Good Morning (75/55# recommended)
...12 Weighted GHD Sit Up to Parallel (30/20#)
...Rest 1 min
10-8-6-4 reps:
...DB Deadlift to Curl
...Weighted Sit Up


5 rounds for distance:
...45 second Bike Sprint
...Rest 90 seconds
Record total distance.

Monday, April 02, 2018

2018-04-03 WOD

Of course, we can't have the Hulk Cycle without having some bench press! Hulk smash bench!


Hulk Cycle Week 1

21-15-9 reps for time:
...Row (calories)
...Push Press (115/75#)
...Abmat Sit Up
Record time.


Bench Press
...1x10 40%
...1x5 60%
...1x3 70%
...1x3 80%
...1x3 85%
...2x3 82.5%
Record heaviest load.


COMPETITORS

21-15-9 reps for time:
...Row
...Push Press (135/95#)
...GHD Sit Up
Record time.


Strongman 201801
4 Rounds AFAP:
...50' Rope Sled Pull*
...100m Front Sandbag Carry (150/100#)
...Rest 90s
*Increases each round: 135/95#, 155/105#, 185/130#, 205/145#


Bench Press
...1x10 40%
...1x5 60%
...1x3 70%
...1x3 80%
...1x3 85%
...2x3 82.5%
Record heaviest load.


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

Sunday, April 01, 2018

2018-04-02 WOD


Here's the start of the new training year, the Hulk Cycle! After the metabolic conditioning and high heart rate lifting we've had to do in the Open, this is your chance to focus on getting STRONG! We'll still have the metcons and classic CrossFit WODs, but expect to see a bit more heavy lifting in class as opposed to extra accessory work. And remember, getting stronger won't just help you with a heavy barbell, but also for things like pull ups, muscle ups, and handstand push ups! So throw an extra scoop of protein powder in your shaker bottle and be prepared to hypertrophy like the Hulk!


Hulk Cycle Week 1

Back Squat
...1RM
Time cap of 18 minutes. NO GEAR (except tape/wraps).


For time:
...13-11-9-7-5-3-1 Deadlifts (225/155#)
...35 Double Unders
Time cap of 10 minutes. Record time.


COMPETITORS

Back Squat
...1RM
Time cap of 18 minutes. NO GEAR (except tape/wraps).


For time:
...13-11-9-7-5-3-1 Deadlifts (255/175#)
...35 Double Unders
Time cap of 10 minutes. Record time.


Bodybuilding 201801
4 Sets
...3 Strict HSPU 5500 (5 hold at top, 5 eccentric, 0 bottom, 0 concentric)
...12 Dumbbell Strict/Push Press (15-20% BW DB)
...1 min rest
*Scale HSPU to abmat or increase difficulty with deficit.


3 sets:
...50ft DB Overhead + Suitcase Carry Right Side (same DB from press)
...50ft DB Overhead + Suitcase Carry Left Side (same DB from press)
...30s Hollow Body Hold
...6 DB One Arm Overhead Sit Up Right (same DB from press)
...6 DB One Arm Overhead Sit Up Left (same DB from press)
...20 Woodchops with Crossover Symetry Band*
...1 minute rest


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