Sunday, December 30, 2018

2018-12-31 Holiday WOD

Class

In Teams of 3, 12 Rounds For Time:
...31cal Row/Bike
...20 Hang Power Snatch (75/55#)*
...18 Toes To Bar
Record Time.

*Comp: 95/65#

2018-12-29 WOD

Competitors

From CompTrain (2018-12-22), copied here for convenience:

Back Squat
...Find a 20RM
Record load.



Rope Climb Conditioning
For Time:
...10 Rope Climbs
Record time.



"Powerpuff"
For Time:
...30 Toes to Bar
...400 Meter Run
...15 Power Cleans (175/115#)
...800 Meter Run
...15 Power Cleans (175/115#)
...400 Meter Run
...30 Toes to Bar
Record time.

Thursday, December 27, 2018

2018-12-28 WOD



Class and Competitors

From CompTrain (2018-12-21), copied here for convenience:

"Vader"
3 Rounds:
...24/17 Calorie Row
...21 Wall Balls (20/14#)
...18 Alternating Dumbbell Snatches (50/35#)
...15 Lateral Burpees over Rower
Record Time.



Jerk
On the Minute x 10:
...1 Push Jerk + 1 Split Jerk
Record heaviest load.

Wednesday, December 26, 2018

2018-12-27 WOD

Class

"Spin Cycle"
AMRAP 18:
...3 Rope Climbs
...30/21 Calorie Bike
...60 Double Unders
Record rounds/reps.



Competitors

From CompTrain (2018-12-20), copied here for convenience:

Rest Day

Tuesday, December 25, 2018

2018-12-26 WOD

Class

Overhead Squat
...3 Sets x 5 reps
Record heaviest load.



"Dead Arm"
AMRAP 12:
...5 Strict Handstand Pushups
...10 Overhead Squats (95/65#)
...15 Deadlifts (95/65#)
Record rounds/reps.



Competitors

From CompTrain (2018-12-19), copied here for convenience:

Overhead Squat
...3 Sets x 5 reps
Record heaviest load.



Squat Snatch
5 Sets, On the 2:00:
...1 High Hang Squat Snatch + Overhead Squat +
...1 Low Hang Squat Snatch + Overhead Squat +
...1 Squat Snatch + Overhead Squat
Record heaviest load.



Deficit Handstand Push-ups
...Build to a Challenging Set of 3 Strict Deficit Handstand Push-ups
Record deficit.



"Dead Arm"
AMRAP 12:
...5 Strict Handstand Pushups
...10 Overhead Squats (95/65#)
...15 Deadlifts (95/65#)
Record rounds/reps.

Sunday, December 23, 2018

2018-12-24 Holiday WOD

Hey everyone! It's time for another Holiday WOD! Tomorrow's workout is "The 12 Days of Sigmas" ("Sigmas" rhyming with Christmas)! Remember guys, any workout that follows this format (which is performed in the same manner at which you sing the song), will be a long and grueling workout! Remember, there will only be ONE workout tomorrow, at 8:30am! All other class times are canceled for the day. As always, Holiday WODs are open to the public, so feel free to invite your friends and family for a big workout before your eat all of Santa's cookies!



Class

"The 12 Days of Sigmas"
...Day 1: 100m Run
...Day 2: D-Bag over shoulder
...Day 3: Lateral Burpee
...Day 4: Thruster
...Day 5: Hang Clean
...Day 6: Push Press
...Day 7: Front Squat
...Day 8: SDHP
...Day 9: Wall Ball
...Day 10: Pull Up
...Day 11: Box Jump
...Day 12: Bike

RX: 100/70# D-Ball, 95/65# Barbell, 20/14# Wall Ball
Comp: 150/100#, 115/75# Barbell, 30/20# Wall Ball, C2B Pull Up

Friday, December 21, 2018

2018-12-22 WOD

Competitors

From CompTrain (2018-12-15), copied here for convenience:

Barbell Cycling
3 Rounds:
...In a :20 Second Window: Max Power Snatches (115/80)
...Rest :40 Seconds
...In a :30 Second Window: Max Power Snatches (135/95)
...Rest :30 Seconds
...In a :40 Second Window: Max Power Snatches (155/105)
...Rest 2:20
Record total reps.



Conditioning
In Teams of 3
AMRAP 30:
...8 Dumbbell Hang Clean and Jerks (50/35#)
...10 Medicine Ball Squat Jumps (20/14#)
...12/8 Calorie Bike
Switch Athletes After Completing Full Rounds. DB Changes Arms After 4 Reps. Record rounds/reps.

Thursday, December 20, 2018

2018-12-21 WOD

Class

"Joker"
For Time:
...1-2-3-4-5-6-7-8-9-10 Toes to Bar
...10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155#)
Record time.



Squat Clean + Handstand Walk
...10 Squat Cleans (60%) + 20' Handstand Walk
...8 Squat Cleans (68%) + 40' Handstand Walk
...6 Squat Cleans (75%) + 60' Handstand Walk
...4 Squat Cleans (83%) + 80' Handstand Walk
...2 Squat Cleans (90%) + 100' Handstand Walk
Record heaviest load.



Competitors

From CompTrain (2018-12-14), copied here for convenience:

"Joker"
For Time:
...1-2-3-4-5-6-7-8-9-10 Toes to Bar
...10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155#)
Record time.



Squat Clean + Handstand Walk
...10 Squat Cleans (60%) + 20' Handstand Walk
...8 Squat Cleans (68%) + 40' Handstand Walk
...6 Squat Cleans (75%) + 60' Handstand Walk
...4 Squat Cleans (83%) + 80' Handstand Walk
...2 Squat Cleans (90%) + 100' Handstand Walk
Record heaviest load.



Body Armor
...4x7: Weighted Strict Ring Dips
...3x7: Pausing KB Waiter Squats (Each Side)
...2x50: GHD Sit-Ups

Wednesday, December 19, 2018

2018-12-20 WOD

Class

"Round Trip"
6 Rounds, On the 3:00:
...20/14 Calorie Row
...40 Double Unders
...5-5-4-4-3-3 Hang Squat Cleans (increasing weight each round)
Record slowest round. Record weights in comments.



Competitors

From CompTrain (2018-12-13), copied here for convenience:

Rest Day

Tuesday, December 18, 2018

2018-12-19 WOD

Class and Competitors

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

Barbell Cycling
3 Rounds:
...10 Power Cleans (weight decreases each round*)
...10 Front Squats
...10 Push Jerks
*Round 1: 185/135#
*Round 2: 155/105#
*Round 3: 135/95#
Record time.



"Play Ball"
3 Rounds:
...10 Power Snatches (115/80#)
...20 Box Jump Overs (24/20")
...30 Wall Balls (20/14#)
Record time.

Monday, December 17, 2018

2018-12-18 WOD

Class

"Crash Course"
AMRAP 15:
...27/18 Calorie Bike
...21 GHD Sit-ups
...15 Chest to Bar Pull-ups
...9 Sandbag Cleans (100/70#)
Sandbag cleans stop on top of the shoulder, NOT over. Record rounds/reps.



Body Armor / Midline
3 Rounds:
...8 Glute Ham Raises
...24 Hip Extensions
...Max Effort Parallete L-Sit
...Rest 2 Minutes



Competitors

From CompTrain (2018-12-11), copied here for convenience:

Gymnastic Conditioning
2 Rounds:
...40% of Max Ring Muscle-ups + 100 Double Unders
...30% of Max Ring Muscle-ups + 100 Double Unders
...20% of Max Ring Muscle-ups
...Rest 3 Minutes
Record total RMU reps.



"Crash Course"
AMRAP 15:
...27/18 Calorie Bike
...21 GHD Sit-ups
...15 Chest to Bar Pull-ups
...9 Sandbag Cleans (100/70#)
Sandbag cleans stop on top of the shoulder, NOT over. Record rounds/reps.



Body Armor / Midline
3 Rounds:
...8 Glute Ham Raises
...24 Hip Extensions
...Max Effort Parallete L-Sit
...Rest 2 Minutes

Sunday, December 16, 2018

2018-12-17 WOD

Class

Squat Snatch
...Minutes 0-5: Heavy Double Overhead Squat
...Minutes 5-10: Heavy Double Snatch Balance
...Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
...Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)
Record heaviest overhead squat load.



"Dumbbell Freddy Krueger"
21-15-9 reps for time:
...Dumbbell Power Snatch (70/50#)
...Burpees
Record time.



Competitors

From CompTrain (2018-12-10), copied here for convenience:

Squat Snatch
...Minutes 0-5: Heavy Double Overhead Squat
...Minutes 5-10: Heavy Double Snatch Balance
...Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
...Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)
Record heaviest overhead squat load.



Handstand Push-up Conditioning (Repeat #2 for Open)
5 Rounds, In a 90 Second Window:
...20/14 Calorie Row
...Max Handstand Push-ups*
...Rest 30 Seconds
*Round 1-3: Strict Handstand Push-ups
*Rounds 4-5: Kipping Handstand Push-ups
Record total HSPU reps. Record reps per each round in comments.



"Dumbbell Freddy Krueger"
21-15-9 reps for time:
...Dumbbell Power Snatch (70/50#)
...Burpees
Record time.

Friday, December 14, 2018

2018-12-15 WOD

Competitors

From CompTrain (2018-12-08), copied here for convenience:

Clean and Jerk Complex
Build to a Heavy:
...High Hang Clean +
...Hang Clean +
...Power Clean +
...Split Jerk
Record heaviest load.



Box Front Squat
...Build to Moderate Double
Record load.



"Mountain Man"
For Time:
...30 Power Snatches (75/55#)
...800 Meter Run
...60 Thrusters (75/55#)
...800 Meter Run
...30 Power Snatches (75/55#)
Record time.

Thursday, December 13, 2018

2018-12-14 WOD

Class

Stamina Squatting (Final Week)
EMOM for 12 minutes:
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 85% of 1RM Front Squat For Both Lifts. Record load.



"Babs"
3 RFT:
...10 Bar Muscle-ups
...20 Kipping Handstand Push-ups
...30 GHD Sit-ups
...40 Wall Balls (20/14#)
Record time.



Competitors

From CompTrain (2018-12-07), copied here for convenience:

Stamina Squatting (Final Week)
EMOM for 12 minutes:
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 85% of 1RM Front Squat For Both Lifts. Record load.



Gymnastic Practice
In 15 Minute Window:
...8 Strict Toes to Bar
...25' Handstand Walk O-Course



"Babs"
3 RFT:
...10 Bar Muscle-ups
...20 Kipping Handstand Push-ups
...30 GHD Sit-ups
...40 Wall Balls (20/14#)
Record time.

Wednesday, December 12, 2018

2018-12-13 WOD

Class

"Frogger"
6 RFT:
...20/14 Calorie Row
...20x 10m Shuttle Sprints
Record time.



Competitors

From CompTrain (2018-12-06), copied here for convenience:

Rest Day

Tuesday, December 11, 2018

2018-12-12 WOD

Class and Competitors

From CompTrain (2018-12-05), copied here for convenience:

"Rugrats"
Every 4 minutes for 5 rounds, each round for time:
...9 Burpee Box Jump Overs (24/20")
...15 DB Front Squats (2x 50/35#)
...15/12 Calorie Assault Bike
Record slowest round time.



Body Armor (aka Bodybuilding)
3 Giant Sets:
...10 Good Mornings
...20 Box Step-Ups
...30 Glute Bridges
...40 AbMat Sit-Ups

Monday, December 10, 2018

2018-12-11 WOD

Class

Push Jerk
...Heavy 5-4-3-2-1
Record heaviest load.



"Down Time"
AMRAP 7:
...3-6-9-12-etc Deadlifts (135/95#)
...3-6-9-12-etc Hang Power Cleans (135/95#)
...3-6-9-12-etc Push Jerks (135/95#)
Record rounds/reps.



Competitors

From CompTrain (2018-12-04), copied here for convenience:

Gymnastic Conditioning
5 Rounds, In a 90 Second Window:
...20/14 Calorie Row
...Max Handstand Push-ups*
Rest 30 Seconds After Each Round.
*First 3 Rounds Strict. Last 2 Rounds Kipping.
Record total HSPU reps.



Push Jerk
...Heavy 5-4-3-2-1
Record heaviest load.



"Down Time"
AMRAP 7:
...3-6-9-12-etc Deadlifts (135/95#)
...3-6-9-12-etc Hang Power Cleans (135/95#)
...3-6-9-12-etc Push Jerks (135/95#)
Record rounds/reps.

Sunday, December 09, 2018

2018-12-10 WOD

Class

Stamina Squatting (Final Week)
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts. Record load.



"Jump Start"
For Time:
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Toes to Bar
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
Record time.



Competitors

From CompTrain (2018-12-03), copied here for convenience:

Stamina Squatting (Final Week)
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts. Record load.



Snatch Complex
5 Sets:
...Power Snatch + Hang Squat Snatch + Squat Snatch
Record heaviest load.



Ring Muscle-Ups
AMRAP 2:
...Max Ring Muscle-ups
Rest 1 Minute
AMRAP 2:
...Max Ring Muscle-ups
Record total reps.



"Jump Start"
For Time:
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Toes to Bar
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
Record time.

2018-12-08 WOD

Competitors

From CompTrain (2018-12-01), copied here for convenience:

Rope Climbs
AMRAP 5:
...Seated L-Sit Legless Rope Climbs
Rest 1 Minute, Then AMRAP 2:
...Rope Climbs
Record total reps.



"Clean House"
5 Rounds:
AMRAP 4:
...400 Meter Run
...1 Round of "Cindy"
...Max Power Snatches (115/80#)
Rest 2 Minutes Between AMRAPs.
Record reps.

Thursday, December 06, 2018

2018-12-07 WOD

Class

Clean and Jerk Complex
5 Sets (Building to a Moderate):
...5-Rep Touch and Go Squat Clean + Split Jerk
Record load.



"Sore Eyes"
AMRAP 20:
...20 Wall Balls (20/14#)
...20 Sumo Deadlift High Pulls (75/55#)
...20 Box Jumps (24/20")
...20 Push Presses (75/55#)
...20/14 Calorie Row
Record rounds/reps.



Competitors

From CompTrain (DATE), copied here for convenience:

Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts. Record load.



Clean and Jerk Complex
5 Sets (Building to a Moderate):
...5-Rep Touch and Go Squat Clean + Split Jerk
Record load.



"Sore Eyes"
AMRAP 20:
...20 Wall Balls (20/14#)
...20 Sumo Deadlift High Pulls (75/55#)
...20 Box Jumps (24/20")
...20 Push Presses (75/55#)
...20/14 Calorie Row
Record rounds/reps.

Wednesday, December 05, 2018

2018-12-06 WOD

Class

"Arm Candy"
6 Rounds:
...21/15 Calorie Bike
...12 Burpees
...100 Meter Farmers Carry (2x 53/35#)
Record time.



Competitors

From CompTrain (DATE), copied here for convenience:

Rest Day

Tuesday, December 04, 2018

2018-12-05 WOD

Class and Competitors

From CompTrain (2018-11-28), copied here for convenience:

In Teams of 3:
AMRAP 7:
...50 Back Squats (155/105#)
...50 Back Squats (185/125#)
...AMRAP Back Squats (225/155#)

Rest 3 Minutes, then
AMRAP 7:
...50 Bench Press (135/95#)
...50 Bench Press (155/105#)
...AMRAP Bench Press (185/135#)

Rest 3 Minutes, then
AMRAP 7:
...50 Deadlifts (185/135#)
...50 Deadlifts (225/155#)
...AMRAP Deadlifts (275/185#)

Record total reps.

Monday, December 03, 2018

2018-12-04 WOD

Class

"Criss Cross"
AMRAP 15:
...30 Double Unders
...15 Power Cleans (115/80#)
...30 Double Unders
...15 Toes to Bar
Record rounds/reps. Compare to 2018-09-04.



Gymnastic Conditioning
AMRAP 4:
1-2-3-4-5-6-7-8-etc reps of:
...UNBROKEN Chest to Bar Pull-ups
Drop down after each set. Compare to 2015-06-02, 2014-12-12. Record rounds/reps.


"Criss Cross"
AMRAP 15:
...30 Double Unders
...15 Power Cleans (115/80#)
...30 Double Unders
...15 Toes to Bar
Record rounds/reps. Compare to 2018-09-04.



Gymnastic Conditioning
AMRAP 4:
1-2-3-4-5-6-7-8-etc reps of:
...UNBROKEN Chest to Bar Pull-ups
Drop down after each set. Compare to 2015-06-02, 2014-12-12. Record rounds/reps.



Body Armor
...3x8 Glute Ham Raise
...3x10 Hip and Back Extensions
...3x12 Barbell Bench Press
...3x16 Close Grip Dumbbell Floor Presses
...3x Max Effort L-Sit hold
Rest 1 Minute Between Each.

Sunday, December 02, 2018

2018-12-03 WOD

Class

Snatch Complex
5 Sets (Building to a Moderate):
...1 Snatch Pull +
...1 High Hang Squat Snatch +
...1 Mid Hang Squat Snatch +
...1 Low Hang Squat Snatch
Record load.



"Freedom Sauce"
AMRAP 3:
...21 Overhead Squats (95/65#)
...21 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...18 Overhead Squats (115/80#)
...18 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...15 Overhead Squats (135/95#)
...15 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...12 Overhead Squats (155/105#)
...12 Lateral Erg Burpees
...Max Calorie Row

Record total reps.



Competitors

From CompTrain (DATE), copied here for convenience:

Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts. Record load.



Snatch Complex
5 Sets (Building to a Moderate):
...1 Snatch Pull +
...1 High Hang Squat Snatch +
...1 Mid Hang Squat Snatch +
...1 Low Hang Squat Snatch
Record load.



"Freedom Sauce"
AMRAP 3:
...21 Overhead Squats (95/65#)
...21 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...18 Overhead Squats (115/80#)
...18 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...15 Overhead Squats (135/95#)
...15 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...12 Overhead Squats (155/105#)
...12 Lateral Erg Burpees
...Max Calorie Row

Record total reps.