EMOM Madness

CrossFit BFG – EMOM Madness Warm-up Metcon (AMRAP – Rounds and Reps) 21 minute EMOM 10-15 Thrusters 42.5/35kg 5-10 Dball Burpees (weight dependant) 50 DU Cool Down

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Pull-ups Butterfly or kipping pull-ups Metcon Metcon (Time) 4 Rounds for time: 20 Russian Kettlebell Swings (24kgs / 12kgs) 20 American Swings 20 Sumo Deadlift highpulls 20 Kettlebell Snatches (10 each arm) 20 Kettlebell Thrusters Metcon Metcon (AMRAP – Rounds and Reps) 9 mins AMRAP 6 Strict Pull-ups 9…

Crossfit

CrossFit BFG – CrossFit Warm-up Weightlifting Clean TnG 3 Every minute for 10 minutes Weightlifting Overhead squats (5×5) Metcon Metcon (Time) 6 Rounds for time 4 Bar muscle ups/ C2B 8 Power cleans 60/40 12 Front squats 60/40 16 High swings 24/16 15 Minute Cap Cool Down

Suspension Training

CrossFit BFG – Suspension Training Warm-up Warm-up (No Measure) 5 Minute AMRAP 5 Rows 10 squats 15 Swings Metcon Suspension Training 1 (No Measure) 30/30 x3 In Pairs Ring Rows/Pull ups Ring press ups/Kettlbell Press ups Ring Bicep curls/Double Kettlebell Cleans Ring flys/Clapping Press ups Cool Down

EMOM Madness

CrossFit BFG – EMOM Madness Warm-up Metcon () Metcon (8 Rounds for reps) 24 Minute emom 8-15 cal bike 8-15 cal row 8-15 Burpees Cool Down

Anarchy Hour

CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) Anarchy hour 1 minute on 20 seconds off x5 5 per station Assault bike Ski erg Rower Burpee box jumps Slam balls Thrusters Bike sprints Dumbell burpees Cool Down

Crossfit Train with a trainer

CrossFit BFG – CrossFit Train with a Trainer Warm-up Metcon Metcon (AMRAP – Reps) 30 minute cap or 5 rounds for time (MUST HAVE 1 MINUTE REST BETWEEN ROUNDS) 21 wall balls 15 Burpee Box Jumps 9 Bar MU Cool Down

CrossFit WOD

CrossFit BFG – CrossFitBFG Warm-up Clean Warm up (No Measure) 10 Minute cap 20 Dislocations 20 Front rack elbow rotations 20 Bar front squats AMRAP for quality Weightlifting Hang Power Clean (5×5) Weightlifting Front Squat (5×10) Gymnastics Gymnastic Metcon (Max Reps ) 10 Minute AMRAP 5 Strict pull ups 10 Press ups 15 Squats Cool…