For Load:
2 Push Presses + 2 Push Jerks
For Time:
10 Push Presses
20 Pull Ups
50 DUs
10 Push Jerks
20 Pull Ups
75 DUs
10 Push Presses
20 Pull Ups
100 DUs
Time cap: 15
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
For Time:
50 Bar Facing Burpees
*every minute on the minute, you must complete 5 Deadlifts. You will add 2 reps every minute until you complete all bar facing burpees.
RX: 225/155
Scaled: 155/105
Time Cap: 8 mins
Deadlift (1 Rep Max)
Part B will be completed after every one in class completes Part A. Your last final lift must be judged by a coach and weight counted before score is submitted.
For Time:
10 Rounds
250m Row
-1:00 rest after each round
Bike Cals:15
time cap:25
For Quality:
3 Sets:
16 OA DB Front Raises (8/8)
16 OA DB ArnoldPresses (8/8)
30s HS Hold or Walk
3 Sets:
10 Ring Dips
15 Banded Chest Pulls
Max set Ring Rows
1×5@50%
2×4@55%
3×3@60%
4×2@65%
5×1@70%
For Time:
30 Wall Balls
21 Toes to Bar
5 Snatches
4 Snatches
3 Snatches
20 Wall Balls
15 Toes to Bar
4 Snatches
3 Snatches
2 Snatches
10 Wall Balls
9 Toes to Bar
3 Snatches
2 Snatches
1 Snatch
Increase weight at each set of snatches. (9 jumps)
time cap: 18 mins
CrossFit Wig Wag 