Max Effort Stations
6 Rounds:
Station 1: Max Cals on Ski Erg
Station 2: Max Cals on Rower
Station 3: Max Cals on Ass Bike
Station 4: 2 min Max Effort Rest
Fight Gone Bad style. No rest in between stations. You will record total cals for stations 1-3 during your 2 min break.
Happy Birthday D.I.C.
*compare today’s results from 7/8/19
Build to a heavy TnG 3 rep.
“Mav’s Dirty 31”
For Time:
Buy in: 31 Pull Ups
-into-
3 rounds:
10 Power Cleans 95/65
10 Burpees over the Bar
10 Thrusters 95/65
-into-
Buy out: 31 Pull Ups
time cap: 15 mins
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
time cap: 35 mins
Pressing Complex
2 Push Jerks + 1 Split Jerk
Performed from the rack
For Time:
Buy In-40 Burpees to a Target
-into-
30-20-10
Deadlifts
Shoulder 2 Overhead
-into-
Buy Out-40 Burpees to a Target
Intent: this workout is meant to be fast paced. Nice steady pace for burpees and a light weight for your barbell.
Time cap:18 mins
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
CrossFit Wig Wag 