Sunday, September 30, 2018

2018-10-01 WOD

Class

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



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



Competitors

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

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



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



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



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

Friday, September 28, 2018

2018-09-29 WOD

Competitors

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

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

Thursday, September 27, 2018

2018-09-28 WOD

Class

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



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



Competitors

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

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



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



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

Wednesday, September 26, 2018

2018-09-27 WOD

Class

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



Competitors

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

Rest Day





Tuesday, September 25, 2018

2018-09-26 WOD




Class

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

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



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



Competitors

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

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

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



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



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

Monday, September 24, 2018

2018-09-25 WOD

Class

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



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



Competitors

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

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



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



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

2018-09-24 WOD

Class

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



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



Competitors

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

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



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



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



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

Sunday, September 23, 2018

2018-09-22 WOD

Competitors

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

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

Thursday, September 20, 2018

2018-09-21 WOD

Class

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



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



Competitors

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

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



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



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



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

Wednesday, September 19, 2018

2018-09-20 WOD

Class

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



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

Competitors

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

Rest Day

Tuesday, September 18, 2018

2018-09-19 WOD

Class

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



Competitors

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

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



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



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

Monday, September 17, 2018

2018-09-18 WOD

Class

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



Competitors

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

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

Sunday, September 16, 2018

2018-09-17 WOD

Class

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



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



Competitors

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

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



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



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

Friday, September 14, 2018

2018-09-15 WOD

Competitors

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

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

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

Record rounds/reps.









Thursday, September 13, 2018

2018-09-14 WOD

Class

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



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



Competitors

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

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



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

Wednesday, September 12, 2018

2018-09-13 WOD

Class

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



Competitors

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

Rest Day

Tuesday, September 11, 2018

2018-09-12 WOD

Class

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



Competitors

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

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



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

Monday, September 10, 2018

2018-09-11 WOD

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



Class

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



Competitors

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



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

Sunday, September 09, 2018

2018-09-10 WOD

Class

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



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



Competitors

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

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



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



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

Friday, September 07, 2018

2018-09-08 WOD

Competitors

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

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



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

Thursday, September 06, 2018

2018-09-07 WOD

Class

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



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



Competitors

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

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



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



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

Wednesday, September 05, 2018

2018-09-06 WOD

Class

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



Competitors

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

Rest day

Tuesday, September 04, 2018

2018-09-05 WOD

Class

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



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



Competitors

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

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



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



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

Monday, September 03, 2018

2018-09-04 WOD


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



Class

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



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



Competitors

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

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



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



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

Sunday, September 02, 2018

2018-09-03 Labor Day Holiday WOD

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



Class

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



Competitors

CompTrain (2018-08-27)