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.

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.