Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon () Metcon Metcon (No Measure) 40 minute 1/ 10/20 cal bike 2/ 5 clean and jerk plus 5 front squats 3/ 10 wall balls plus 10 burpees 4/5 ring MU plus/ bar MU/ 10 strict pull ups 5/ rest
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Handstand walk + pistols 5 rounds of: 50’ handstand walk / 5 wall climbs 20 alternating pistols / 40 jumping lunges Weightlifting Cleans Emomx10 1 power clean + 1 squat clean + 1 push jerk + 1 split jerk +3 sec split jerk hold (@60-70% of 1RM clean and…
Anarchy Hour
CrossFit BFG – Anarchy Hour View Public Whiteboard Warm-up Metcon Metcon (No Measure) 7 Minute Cap Each 15 Cal bike 15 Thrusters 42.5/30kg 15 Ab mat sit ups x3 30 Cal row 30 Burpees x2 20 Cal Ski Erg 20 Shoulder press (barbell) 40/25kg x3 10 Wall balls 15 Press ups 20 High swings x5…
EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 10 Minute alternating emom 1/20 cal row 2/ 15 OHS 40KG 1/ 20 wall balls 2/ 15/10 cal bike
Crossfit
CrossFit BFG – CrossFit Metcon Metcon (AMRAP – Reps) 16.2 In 4 minutes 25 t2b/ ab mat sit ups 50 DU / 100 skips 15 squat cleans 60/40kg Repeat 13 reps 83kg/52kg 11 reps 100/65kg 9 reps 125kg/80kg 7 reps 142.5kg/92.5kg Metcon Metcon (No Measure) Every 5 minutes for 20 minutes 20 dumbbell thrusters 10…
Team WOD
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) For Time: (Teams Of 3’s) Buy In: 100 Thrusters (50Kgs/35Kgs) 100-80-60-40-20 Cal. Bike Cal. Row Cal. Ski Cash Out: 100 Thrusters Cool Down
Barbell Club
CrossFit BFG – Barbell Club Metcon Metcon (Weight) Snatch 6×3 80% Chalk line Metcon Clean and jerk (Chalk line for jerk position) 6×3 80% Metcon Metcon (Time) 30 Clean and jerks 60/42.5kg 30 power snatch 35/20kg 30 squat cleans 60/42.5kg For time
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Calories) Emomx10 Odd: 16 Dumbbell Snatches (22.5kgs/15kgs) Even: Max Cal Ski Metcon Metcon (AMRAP – Reps) Amrap 10: 3 Calorie Row + 3 Kipping Handstand Push-ups 6 Calorie Row + 6 Kipping Handstand Push-ups 9 Calorie Row + 9 Kipping Handstand Push-ups Continue to add (3) repetitions per…
Crossfit
CrossFit BFG – CrossFit Weightlifting Deadlifts (6×3 ) Weightlifting Front squats (6×3 ) Metcon Metcon (Time) 5 Rounds for time 21 Cal row 15 Hand release press ups 9 Kettlebell clusters 12kg/20kg
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Toes to bar + L-sit Emomx5 20 sec L-sit / tuck sit Straight into.. Emomx5 12 toes to bar / knees to elbows Weightlifting Clean & jerk Emomx5 3 Hang power cleans + 3 push jerks Straight into.. Emomx5 3 Squat cleans + 3 split jerks (@ 60-70% of…