Month: September 2019

CrossFit Wig Wag – CrossFit

Birthday Celebration!

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CrossFit Wig Wag – CrossFit

Happy Friday the 13th!

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Weightlifting

Split Jerk

Build to a heavy 2 rep.

Metcon

Metcon (Time)

4 Rounds:

13 SOH

13 Bar Facing Burpees

13 Front Squats
Intent: Pick a weight that you can go unbroken for atleast the first 2-3 rounds. This should be fast and spicy.

Time cap: 15 mins

CrossFit Wig Wag – CrossFit

Happy 30th Jamie T!

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Metcon

Metcon (Time)

“The Standard”

For Time:

30 Clean & Jerks

30 Muscle Ups

30 Snatches
Intent: “The Standard” was programmed at the Crossfit Games this past year and combines 3 crossfit benchmarks. Grace, 30 Muscle Ups for time, and Isabel.

When picking weight, if you can do Grace & Isabel weight, I would recommend doing that weight.

Time cap: 25 mins

CrossFit Wig Wag – CrossFit

“Valor is a gift. Those having it never know for sure whether they have it till the test comes. And those having it in one test never know for sure if they will have it when the next test comes.” ~ Carl Sandburg
Never Forget-9/11

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Metcon

9/11 Tribute WOD (Time)

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull Ups

11 Power Cleans (175/120)

11 HSPU

11 KB Swings

11 T2B

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row or 2001m Run (1.25 miles)
** If athletes begin the WOD with a row, they will finish with a run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in it’s design. The date and year are represented by the row (i.e. 2001m) and the 9 movements, each including 11 repetitions. The 125lb thrusters represent the deaths that occured at the Pentagon; the 175lb power clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170lb deadlift; and the 110lb push jerk signifies the number of floors in each of the Twin Towers.

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Power Clean + 1 Squat Clean + 1 Jerk

Metcon

Metcon (Time)

For Time:

28-21-14-7

Deadlifts

Thrusters

HSPU
Intent: This metcon has a high volume of reps. Pick a weight for the barbell movements that will allow you to only have to break up those reps in half.

Time Cap: 25 mins