CrossFit – Thu, Mar 16

CrossFit Wig Wag – CrossFit


Today is Day 1 (test day) of the Performance Plus “Build Your Engine” program. We will be spending the next couple months completing this program on Thursdays.

You will be using your average Watts to determine paces for all following workouts so make sure to log these numbers today.

*This program may be done on any of the cardio machines.

20min Assault Bike Watts Test (AMRAP – Reps)

For Watts:

20min Ass Bike
You will be riding for 20mins to see your average Watts (power output)

Set your bike up by doing the following:

-click Target Time

-set for 20min

-ride for 20min

At the end, the monitor will show you your average Watts.

Score this number.

3min Assault Bike Watts Test (AMRAP – Reps)

For Watts:

3min Ass Bike

1min Assault Bike Watts Test (AMRAP – Reps)

For Watts:

1min Ass Bike

CrossFit – Wed, Mar 15

CrossFit Wig Wag – CrossFit


Front Squat


*Pick a percentage in that range that is challenging but not making you fail any reps.


Metcon (Time)

For Time

5 Rounds:

200m Row

2 Rounds:

5 Power Cleans

5 Bar Facing Burpees

*Rest 1:00 between rounds
time cap:18

CrossFit – Mon, Mar 13

CrossFit Wig Wag – CrossFit



Build to a heavy single for today.


Metcon (AMRAP – Rounds)

EMOM x 16

Odd Mins: 18/15 Cal Row

Even Mins: 1 Power Snatch + 1 Squat Snatch @ 75%
The barbell will be 75% of what you hit during the strength portion. You may drop the barbell between lifts.

Score=successful rounds of calories completed. (8 total)

Ass Bike:15/12 cals