Sunday, January 20, 2019

Where's the WOD?

As of Monday, January 21st, 2019 we will be following CompTrain LIVE (instead of at a one week delay). So if you want to see what the workout is in advance so you know what equipment to bring (like your jump rope), or what shoes to wear (Nano vs Metcon), or because you like to cherry-pick your workouts, then there are TWO places that you can check!

1. If you're a Sigma CrossFit member, login to your WODTogether account to see all the workouts there!

2. If you're not a Sigma CrossFit member (yet) or are maybe just in town for a drop-in, then point your browser to CompTrain to see what the workouts are straight from the source! Keep in mind, CompTrain always has REST DAYS programmed for Thursdays, but we will always have our own workouts programmed on those days for anybody that doesn't follow CompTrain's recommended competitors' schedule.

2019-01-19 WOD

Competitors

From CompTrain (2019-01-12), copied here for convenience:

Clean and Jerk
For Time:
...10 Bar Muscle-ups + 5 Squat Clean and Jerks (70%)
...8 Bar Muscle-ups + 4 Squat Clean and Jerks (75%)
...6 Bar Muscle-ups + 3 Squat Clean and Jerks (80%)
...4 Bar Muscle-ups + 2 Squat Clean and Jerks (85%)
...2 Bar Muscle-ups + 1 Squat Clean and Jerks (90%)
Record time.



Conditioning (Team Version)
Teams of 3, 2 Rounds For Time (30 Minute Time Cap):
...30 Bar Facing Burpees
...30 Hang Squat Cleans (95/65#)
...30 Toes to Bar
...30 Thrusters (95/65#)
Then,
150/100 Calorie Assault Bike

Then, 2 Rounds:
...30 Bar Facing Burpees
...30 Hang Squat Cleans (115/80#)
...30 Toes to Bar
...30 Thrusters (115/80#)
Then,
150/100 Calorie Assault Bike

Then, 2 Rounds:
...30 Bar Facing Burpees
...30 Hang Squat Cleans (135/95#)
...30 Toes to Bar
...30 Thrusters (135/95#)
Record total time for everything!

Thursday, January 17, 2019

2019-01-18 WOD

Class

"Task Priority Fight Gone Bad"
3 Rounds:
...30 Wall Balls (20/14#)
...30 Box Jumps (24/20")
...30 Sumo Deadlift High Pulls (75/55#)
...30 Shoulder to Overhead (75/55#)
...30/21 Calorie Row
...Rest 2 minutes
Record time.



Competitors

From CompTrain (2019-01-11), copied here for convenience:

"Task Priority Fight Gone Bad"
3 Rounds:
...30 Wall Balls (20/14#)
...30 Box Jumps (24/20")
...30 Sumo Deadlift High Pulls (75/55#)
...30 Shoulder to Overhead (75/55#)
...30/21 Calorie Row
...Rest 2 minutes
Record time.



Midline
20 Minute Recovery Effort (Choice of Bike, Row, Ski, or Run)
...On the 5:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
...On the 10:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
...On the 15:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
...On the 20:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
Record load and L-sit times.

Wednesday, January 16, 2019

2019-01-17 WOD

Class

"Layaway"
AMRAP 15:
...30 AbMat Sit-ups
...200m Run
...10 Alternating Dumbbell Snatches (70/50#)
Record rounds/reps.



Supersets
...3x10 Alternating DB Bench Press
...3x10 Single Arm DB Row
Building in weight. Record heaviest load.



Competitors

From CompTrain (2019-01-10), copied here for convenience:

Rest Day

Tuesday, January 15, 2019

2019-01-16 WOD

Class

Every 90 seconds for 7 rounds:
...1 Pause Front Squat (3 seconds in bottom)
...1 Regular Front Squat
Record heaviest load.



"Satan's Whiskers"
3 Rounds:
...10 Chest to Bar Pull-ups
...10 Front Squats (165/110#)
...10 Barbell Facing Burpees
Record time.



Competitors

From CompTrain (2019-01-09), copied here for convenience:

Skills
Max Ring Muscle-Ups



Every 90 seconds for 7 rounds:
...1 Pause Front Squat (3 seconds in bottom)
...1 Regular Front Squat
Record heaviest load.



"Satan's Whiskers"
3 Rounds:
...10 Chest to Bar Pull-ups
...10 Front Squats (165/110#)
...10 Barbell Facing Burpees
Record time.



Gymnastic Skills
AMRAP 10:
...2 Rounds of "Strict Cindy"
...50' Handstand Walk
Record rounds/reps.

Monday, January 14, 2019

2019-01-15 WOD

Class

Kipping Handstand Pushups
Every 2 minutes for 5 Rounds:
...40% of Max Kipping Handstand Push-ups
...50' Front Rack DB Walking Lunge (increase weight every round)
Record total reps of HSPU and heaviest load for DBWL.



Midline
4 Rounds, Every 2 Minutes:
...15 GHD Sit-Ups
...Time Remaining: Max D-Ball Hold (100/70#)
*No Rest Between Rounds. 8 Minute Running Clock.



Competitors

From CompTrain (2019-01-08), copied here for convenience:

Kipping Handstand Pushups
Every 2 minutes for 5 Rounds:
...40% of Max Kipping Handstand Push-ups
...50' Front Rack DB Walking Lunge (increase weight every round)
Record total reps of HSPU and heaviest load for DBWL.



"Fuller Circle"
For Time:
...75/50 Calorie Assault Bike
...125 Double-Unders
...2000 Meter Row
...150 Double-Unders
...75/50 Calorie Assault Bike
Record time.



Midline
4 Rounds, Every 2 Minutes:
...15 GHD Sit-Ups
...Time Remaining: Max D-Ball Hold (100/70#)
*No Rest Between Rounds. 8 Minute Running Clock.

Sunday, January 13, 2019

2019-01-14 WOD


A classic HeroWOD to kick off the new CompTrain cycle! Here's Bergeron's description of what to expect:
New training cycle starts today: "Racehorse." 10 weeks. If you've ever watched a racehorse train or compete, you might have noticed they often wear blinkers, a piece of equipment that prevent the horse seeing to the rear and to the side. Blinkers keep racehorses focused on what is in front, encouraging them to pay attention to the race rather than other distractions. If there is ever a time of the year to put on the blinkers, it's now—specific 2019 Open training starts today. During this cycle, our primary focus will be dialing in movements that will be tested in the Open. Through study of past competitions, we can intelligently plan our final weeks of training to maximize our performance when the Open arrives.

Class

EMOM for 10 rounds:
...Snatch Deadlift + Floating Snatch (Pause in Start + Catch)
Record load.



In Honor of "DT"
5 Rounds:
...12 Deadlift (155/105#)
...9 Hang Power Clean (155/105#)
...6 Push Jerk (155/105#)
Time cap of 15 minutes. Compare to 2018-03-28.



Competitors

From CompTrain (2019-01-07), copied here for convenience:

Snatch Primer
8 Sets:
...Power Snatch + Snatch Balance + High Hang Pause Snatch
Loading: 50-53-56-59-62-65-65-65%



Snatch
EMOM for 10 rounds:
...Snatch Deadlift + Floating Snatch (Pause in Start + Catch)



In Honor of "DT"
5 Rounds:
...12 Deadlift (155/105#)
...9 Hang Power Clean (155/105#)
...6 Push Jerk (155/105#)
Time cap of 15 minutes.



Stamina Builder
1-2-3-4-5-6-7-8-9-10:
...Burpee Box Jump Overs
...Toes to Bar
Record time.

Friday, January 11, 2019

2019-01-12 Whatapalooza WOD for Shane Garrett!

Hey everyone! Remember, tomorrow is our "Whatapalooza" WOD to support Shane Garrett before he goes to Wodapalooza in Miami next week! Starts at 8:30am! The "Whatapalooza" WOD is open to the general public, so feel free to invite your friends and family that want to support Shane! If you ordered a Fundraiser shirt, check in with me at the front door tomorrow to pick it up and wear it for the picture!

Class

"Whatapalooza"
In teams of 3:
...AMRAP in 6 minutes of Bench Press (135/95#)
...AMRAP in 6 minutes of Deadlift (225/155#)
...AMRAP in 6 minutes of Bike calories
*1 minute transition between movements (to change weights or adjust bike seats). Record total reps.



Competitors

"Whatapalooza"
In teams of 3:
...AMRAP in 6 minutes of Bench Press (155/105#)
...AMRAP in 6 minutes of Deadlift (275/195#)
...AMRAP in 6 minutes of Bike calories
*1 minute transition between movements (to change weights or adjust bike seats). Record total reps.



From CompTrain (2019-01-05), copied here for convenience:

Conditioning
AMRAP 5:
...30/21 Calorie Row
...21 Power Snatches (95/65#)
...Max Lateral Bar Burpees

Rest 5 Minutes, Then
AMRAP 5:
...30/21 Calorie Row
...15 Power Snatches (115/80#)
...Max Lateral Bar Burpees

Rest 5 Minutes, Then
AMRAP 5:
...30/21 Calorie Row
...9 Power Snatches (135/95#)
...Max Lateral Bar Burpees

Record total BURPEE reps.

Thursday, January 10, 2019

2019-01-11 WOD

Class and Competitors

From CompTrain (2019-01-04), copied here for convenience:

Conditioning
Every 2 minutes for 6 Rounds:
...25% Max Ring Muscle-Ups
...7-7-5-5-3-3 Front Squats
Record total MU reps and front squat load.



"Bee's Knees"
5 Rounds for max reps:
...1 Minute Wall Balls (20/14#)
...1 Minute Kettlebell Swings (53/35#)
...1 Minute Bike
...1 Minute Rest
Record total reps.

Wednesday, January 09, 2019

2019-01-10 WOD

Class

"Clothesline"
AMRAP 12:
...2-4-6-etc Push Press (115/80#)
...2-4-6-etc Toes to Bar
...2-4-6-etc Box Jump Over (24/20"")
Increase by 2 reps every round. Record rounds/reps. Compare to 2018-10-03.



Sled Drag
...Build to a Heavy 50' Forward + 50' Backward Sled Drag
Time cap of 12 minutes. Record heaviest weight.
**50' Drags must be done without stopping or pausing for it to count**

Competitors

From CompTrain (2019-01-03), copied here for convenience:

Rest Day

Tuesday, January 08, 2019

2019-01-09 WOD

Class and Competitors

From CompTrain (2019-01-02), copied here for convenience:

Power Clean + Handstand Push-ups
Every 90 seconds, for 5 Rounds:
...33% of Max Kipping Handstand Push-ups
...3-3-2-2-1: Power Cleans*
*Between 70-85%. Single Repetitions on Cleans.
Record total HSPU reps, and power clean load.



"Air Walker"
AMRAP 20:
...25/18 Calorie Row
...50 Double Unders
...3 Rounds of "The Chief"* (135/95#)

*1 Round of "The Chief" is 3 Power Cleans + 6 Push Ups + 9 Air Squats
Record rounds/reps.

Monday, January 07, 2019

2019-01-08 WOD

Class

"Dopamine"
Every 5 minutes, for 5 rounds, each for time:
...20/14 Calorie Row
...20 x 10m Shuttle Sprints
...20/14 Calorie Bike
Record slowest round time.



Handstand Walk Practice
5 Rounds, Not for Time:
...15 GHD Sit-Ups
...50' Handstand Walk



Competitors

From CompTrain (2018-12-18), copied here for convenience:

"Dopamine"
Every 5 minutes, for 5 rounds, each for time:
...20/14 Calorie Row
...20 x 10m Shuttle Sprints
...20/14 Calorie Bike
Record slowest round time.



Handstand Walk Practice
5 Rounds, Not for Time:
...15 GHD Sit-Ups
...50' Handstand Walk

Sunday, January 06, 2019

2019-01-07 WOD

Class

Pausing Back Squat
...5 Sets of 2 reps (with 8 second pause)
Loading is: 50-53-56-59-62%
Record heaviest load.



"Fran"
21-15-9 reps for time::
...Thrusters (95/65#)
...Pull Ups
Record time. Compare to 2018-08-03.



Competitors

From CompTrain (2018-12-31), copied here for convenience:

Pausing Back Squat
...5 Sets of 2 reps (with 8 second pause)
Loading is: 50-53-56-59-62%
Record heaviest load.



From CompTrain Qualifiers:
"Frantastic"
For Time:
...21 Thrusters (115/80#)
...9 Ring Muscle Ups
...15 Thrusters (115/80#)
...15 Chest to Bar Pull Ups
...9 Thrusters (115/80#)
...21 Pull Ups
Record time.

Saturday, January 05, 2019

2018-01-05 WOD

Competitors

From CompTrain (2018-12-29), copied here for convenience:

Rope Climb Conditioning (Repeat From 2018-11-17)
For Time:
...5 Rope Climbs, 15/12 Calorie Assault Bike
...4 Rope Climbs, 15/12 Calorie Assault Bike
...3 Rope Climbs, 15/12 Calorie Assault Bike
...2 Rope Climbs, 15/12 Calorie Assault Bike
...1 Rope Climb, 15/12 Calorie Assault Bike
Record time.



"Saving Grace"
In Teams of 3 (30 Minute Time Cap), 3 Rounds for Time:
...60 Kipping Handstand Push-ups
...20 Bar Muscle-ups

Directly Into...

...30 Power Clean and Jerks (115/80#)
...30 Power Clean and Jerks (135/95#)
...30 Power Clean and Jerks (155/105#)
...30 Power Clean and Jerks (185/135#)
...30 Power Cleans and Jerks (205/145#)
...30 Power Cleans and Jerks (225/155#)
Record time.

Thursday, January 03, 2019

2019-01-04 WOD

Class

Squat Snatch
...Minutes 0:00 - 5:00 - Heavy Single Overhead Squat
...Minutes 5:00 - 10:00 - Heavy Single Snatch Balance
...Minutes 10:00 - 15:00 - Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
...Minutes 15:00 - 20:00 - Moderate Squat Snatch Double
Record heaviest OHS load.



"Over and Out"
For Time:
...20 Power Snatches (95/65#)
...20 Barbell-Facing Burpees
...20 Overhead Squats (95/65#)
...20 Barbell-Facing Burpees
...20 Squat Snatches (95/65#)
Record time.



Competitors

From CompTrain (2018-12-28), copied here for convenience:

Squat Snatch
...Minutes 0:00 - 5:00 - Heavy Single Overhead Squat
...Minutes 5:00 - 10:00 - Heavy Single Snatch Balance
...Minutes 10:00 - 15:00 - Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
...Minutes 15:00 - 20:00 - Moderate Squat Snatch Double
Record heaviest OHS load.



"Over and Out"
For Time:
...20 Power Snatches (95/65#)
...20 Barbell-Facing Burpees
...20 Overhead Squats (95/65#)
...20 Barbell-Facing Burpees
...20 Squat Snatches (95/65#)
Record time.



Row Conditioning
Males:
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals

Females:
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals

Record total time.

Wednesday, January 02, 2019

2019-01-03 WOD

Class

For Time:
1-2-3-4-5-4-3-2-1 Ring Muscle-ups
* 20 DUs after each set
Record Time.



"Bells and Whistles"
AMRAP 15:
...400/350 Meter Row
...20 Kettlebell Swings (53/35#)
...100' Bear Crawl*
Record rounds/reps.
*Rx+1: 100' HSW


Competitors

From CompTrain (2018-12-27), copied here for convenience:

Rest Day

Tuesday, January 01, 2019

2019-01-02 WOD


Class

Squat Clean Complex
Every 90s for 5 Rounds:
...Power Clean + Hang Squat Clean + Squat Clean
Record heaviest load.



"Clean Sheet"
AMRAP 3:
...10/7 Calorie Assault Bike
...9 Power Cleans (95/65#)

Rest 3 Minutes, then...
AMRAP 3:
...10/7 Calorie Assault Bike
...7 Hang Squat Cleans (115/80#)

Rest 3 Minutes, then...
AMRAP 3:
...10/7 Calorie Assault Bike
...5 Squat Cleans (135/95#)

Record total reps.



Competitors

From CompTrain (2018-12-26), copied here for convenience:

Barbell Cycling (Benchmark Retest)
In a 3 Minute Window:
...9 Power Snatches
...15 Power Cleans
...21 Push Jerks

Time Remaining:
...Max Overhead Squats (135/95#)
Record total OHS reps. Compare to 2018-11-14.



Squat Clean Complex
Every 90s for 5 Rounds:
...Power Clean + Hang Squat Clean + Squat Clean
Record heaviest load.



"Clean Sheet"
AMRAP 3:
...10/7 Calorie Assault Bike
...9 Power Cleans (95/65#)

Rest 3 Minutes, then...
AMRAP 3:
...10/7 Calorie Assault Bike
...7 Hang Squat Cleans (115/80#)

Rest 3 Minutes, then...
AMRAP 3:
...10/7 Calorie Assault Bike
...5 Squat Cleans (135/95#)

Record total reps.



Body Armor (aka Bodybuilding)
...3x16 Front Rack Reverse Lunges (8 Each Leg)
...3x20 Weighted AbMat Sit-Ups - 3x20

*After Each Set, Complete 30-40% of Max Strict Pull-ups