Month: November 2019

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Gymnastics

Metcon (No Measure)

5 Rounds Not For Time:

30Sec Handstand Hold

Max distance Handstand Walk
This is good skill work for people who can walk on their hands but never get a chance to under fatigue. There will be scaling options for ALL levels.

Metcon

Metcon (Time)

For Time:

50 DU

50 Ab Mat Sit Ups

5 Overhead Squats @ 60%

40 DU

40 Ab Mat Sit Ups

5 Overhead Squats @ 65%

30 DU

30 Ab Mat Sit Ups

5 Overhead Squats @ 70%

20 DU

20 Ab Mat Sit Ups

5 Overhead Squats @ 75%

10 DU

10 Ab Mat Sit Ups

5 Overhead Squats @80%

CrossFit Wig Wag – CrossFit

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Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Finisher

Surprise finisher!

CrossFit Wig Wag – CrossFit

Happy 5th Birthday Max!

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Gymnastics

Metcon (AMRAP – Rounds)

Death by Burpee PU:

Min 1: 1 Burpee Pull Up

Min 2: 2 Burpee Pull Ups

Min 3: 3 Burpee Pull Ups

…

…
Continue this sequence until you fail. Your score is successful rounds completed.

Max 15 mins.

Metcon

Metcon (Time)

For Time:

5 Rounds:

11 Devil Presses

20 Wall Balls

14 T2B
Max’s infamous Birthday WOD. 🙂

Changed from 4 rounds to 5. Enjoy!