Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Snatch balance (8×1 ) 110% of snatch Metcon Metcon (No Measure) 16 Minute alternating emom 1/ 3 snatches 80% 2/ 15/10 cal row Weightlifting 16 Minute Alterrnating emom 1/ 4 Front squats from the floor 80% of clean 2/ 12 pull ups

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Warm-up (No Measure) Spikeball for 10 mins Metcon Metcon (Time) For Time: 45 Toes to Bar 30 Calorie Assault Bike 15 D-Ball Cleans (70/50) Metcon Metcon (Time) For time: Run 1200m 12 Clean And Jerks (80/60) Run 800m 9 Clean And Jerks Run 400m 6 Clean And Jerks Gymnastics Ring…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds for time: 60 Double-Unders 20/15 Calorie Assault Bike 6 Power Snatches (70/50) Metcon Metcon (Time) 24-21-18-15-12: Calorie Row Wallballs (9/6) Gymnastics Handstand push-ups 100 Handstand push-ups for time Cool Down

Crossfit Endurance

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CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) Chipper 50 Du 40 jump lunges 30 wall balls 20 deadlifts 70kg/50kg 10 Bar muscle ups/ c2b 5 rounds for time

Anarchy Hour

wod

CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 2 Minutes on 1 minute off x 3 Cal Bike 40+/25+ Rower 650+/500+ 10 Thrusters 10 Burpees over bar 2 minute AMRAP 35 wall balls Max Du 10 pull ups/ 15 Ring rows 10 Hand release press ups AMRAP Metcon (No Measure) 2 Minutes on…

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Metcon (Weight) Hang clean doubles Build up to heavy single in 12 minutes Weightlifting TnG Push jerks (5×8 ) Metcon Metcon (Time) 5 Ring muscle ups 10 clean and jerks 60/40kg 15 burpees over bar 3 rounds for time

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 21 minute emom 1/ 15 OHS 40/25kg 2/ 15/10 cal bike 3/ 15 wall balls plus 20 du