CrossFit Wig Wag – CrossFit
Make up a wod you missed this week or have a coach make a wod for you.
Work on skills and/or accessories.
Test Day
CrossFit Wig Wag – CrossFit
Gymnastics
10 min EMOM
Even: 5 HSPU + 10 Shoulder Taps
Odd: 20 Air Squats
Metcon
Bear Complex (7-7-7-7-7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Build to a heavy Bear Complex in 5 sets.
The purpose of our Foundations program is to provide new members with the skills, knowledge and confidence to attend regular scheduled classes in a safe and effective manner. CFWW will run October’s Foundations program every Tuesday & Thursday at 6:30pm. Sign ups are required to ensure appropriate coach to athlete ratio. Email aleksrata@gmail.com for program prices and to reserve your spot! #crossfitwigwag
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9-20-18
CrossFit Wig Wag – CrossFit
Metcon
Metcon (3 Rounds for reps)
8 min AMRAP
100 Double under Buy in
15 Toes to bar
15 KB swing 35/50
-2 min rest-
8 min AMRAP
100 Double under Buy in
15 Toes to bar
15 KB swing 35/50
-2 min rest-
3 min MAX Double unders
This Saturday, come down to CFWW and work out with us! Members bring a friend! We have some really cool equipment arriving this week that we can’t wait to use 😏
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CrossFit Wig Wag 