Team WOD

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CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Partner WOD: For time, partners breaking up the work as needed: 2000m SkiErg 50 Double Unders (Unbroken) 50 Deadlifts (70Kgs/ 50Kgs) 50 Double Unders (Unbroken) 50 Hang Squat Cleans 50 Double Unders (Unbroken) 50 Front Squats 2000m Row Cool Down

Barbell Club

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CrossFit BFG – Barbell Club Warm-up Weightlifting Power Clean Hang power clean Squat clean (5×1) Weightlifting Push press split jerk (5×1 ) Perform 4 push presses followed by 1 split jerk Weightlifting Back Squats (5×3 Heavy ) Cool Down

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (Weight) Alternating On the Minute x 20 1 Round of Cindy 3 Deadlifts (Climb in Weight) 1 Rounds of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats Metcon Metcon (Time) For Time: 15-10-5 American Kettlebell Swings (32Kgs/24Kgs) Toes to Bar 600m Medball Run (9Kgs/6Kgs) 5-10-15 Americana Kettlebell Swings…

Crossfit

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CrossFit BFG – CrossFit Warm-up Weightlifting Front Squats (6×3 Heavy ) Weightlifting Snatch Balance (5×1 Heavy ) Metcon Metcon (Time) 10 bar facing burpees 10 T2B 5 DBall Throws 30/70kg 5 Squat snatches 10 bar facing burpees 10 T2B 4 Dball throws 4 Squat snatches Keep going until 1 Dball and 1 snatch at 90kg…

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) 0:00 – 10:00 2000 Meter Row Max Clean & Jerks (60Kgs/42.5Kgs) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 1000 Meter Row Max Power Snatch (50Kgs/35Kgs) in time remaining 20:00 – 23:00 Rest 23:00 – 27:00 500 Meter Row Max Thrusters (42.5Kgs/30Kgs) in time…

Crossfit Endurance

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CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (Time) 60 Du 50 Wall balls 40 Dumbell snatches 30 Burpees over bar 20 Pistols 10 Ring Muscle ups/ Strict pull ups 3 rounds Cool Down

Intensity x3

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CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 3’s Workout x2 Wall balls burpees rest x2 Assault bike Squat to press High swings Slam balls Wall balls Burpees Cool Down

CrossFit

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CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) EMOM x 10 Odd: 10 HSPUs Even: 10 Toes To Bar Weightlifting Jumping Back Squats (5×10) Metcon Metcon (Time) For Time: 150 Wallballs (9Kgs/6Kgs) EMOM: 4 Burpees Cool Down

Anarchy hour

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CrossFit BFG – Anarchy Hour Metcon Metcon (No Measure) 30 cal bike 30 squat to press 3 rounds 2 k row 30,20,10 Ski erg Burpees 50 wall balls 30 box jumps 3 rounds 30 slam balls Run 3 rounds