Suspension Training

CrossFit BFG – Suspension Training Warm-up Metcon Metcon (No Measure) Single leg squats Jump Lunges Jump squats squat hold Squat pulse split lunges Cool Down

Intensity x3

CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 24 Minute EMOM 8-15 cal bike 8-18 Burpees 10-25 wall balls REST Cool Down


CrossFit BFG – CrossFit Warm-up Gymnastics Butterfly Pull ups Gymnastics Pull EMOM 10 Minute EMOM 5-15 Butterfly/Kipping pull ups Metcon Metcon (AMRAP – Rounds) Sprint work 20/15 cal row 20/15 Burpees over rower 1 minute 30 secs rest AMRAP 20 minutes Cool Down

Anarchy Hour

CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 45 seconds supersets 30 seconds rest x4 Assault bike Jump squats Rower Burpees Ski erg Press ups Dumbell burpees Dumbell thrusters Heavy slam balls Squat hold Pull ups Plank T2B/Ab mat sit ups V ups Double clean and press High swings Cool Down


CrossFit BFG – CrossFit Warm-up Weightlifting Power Clean + Squat Jerk 1 Power Clean + 1 Squat Jerk 10×1 to get to one heavy with good technique Metcon Metcon (Time) 3 Rounds For Time: 40 Cal. Row 20 Toes To Bar 10 Hang Power Snatches (60kgs/42.5kgs) Straight into.. Emom x 10 3 Power Cleans +…

EMOM Madness

CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (AMRAP – Reps) Every 5 minutes for 4 rounds 800 metre row 20 wall balls 10 burpees Cool Down

Intensity x3

CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) 50 Burpees 40 wall balls 30 Dumbell snatches 20 squat cleans 10 Heavy DBalls 3 rounds Cool Down

Strength and Size

CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) In pairs 30/30 x4 Standing shoulder press Kettlebell front raise Ring rows Barbell bent over rows Barbell back squats 5×10 Speed squats HEAVY Front rack kettlebell Lunges Cool Down

Team Wod

CrossFit BFG – Team WOD Warm-up Metcon Metcon (AMRAP – Reps) Teams of 2’s Ascending ladder by 3’s for 14 mins. 3 Thrusters (42.5kgs/35kgs) 3 ClapPush-ups 6 Thrusters 6 Clap Push-ups 9 Thrusters 9 Clap Push-ups … Metcon Metcon (Time) Switch your partner One Athlete works at a time (other’s holding the push-up plank) 2…