CrossFit Wig Wag – CrossFit
Partner WOD TBD
071020
CrossFit Wig Wag – CrossFit
Weightlifting
1 RM Bench Press (Total Weight)
Bench Press (1 Rep Max)
Metcon
Metcon (Time)
For Time:
3 Rounds:
10 DB Step Ups
10 OAA DB Snatches
2 Rounds:
20 DB Step Ups
20 OAA DB Snatches
1 Round:
30 DB Step Ups
30 OAA DB Snatches
070920
CrossFit Wig Wag – CrossFit
Metcon
Metcon (6 Rounds for reps)
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.
070820
CrossFit Wig Wag – CrossFit
Happy Birthday D.I.C.
*compare today’s results from 7/8/19
Weightlifting
Power Clean
Build to a heavy TnG 3 rep.
Metcon
Metcon (Time)
“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
070720
CrossFit Wig Wag – CrossFit
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
time cap: 35 mins
CrossFit Wig Wag 