Home EMOM madness

CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) BFG Monday Evening: Mobility style warm up/ 3 x 20 secs on each. Squat holds/ press up holds/ handstand against a wall. Metcon: Monday class EMOM madness 28 min EMOM 1st min- 8-15 Cals or 25-50 DU/ skips or 60 Jumps over object. 2nd…

Lunch home workout

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) BFG Monday classes.. Lunch: Warm up 3 sets 10 PVC pipe presses in front 10 PVC pipe back squats 10 PVC pipe behind the neck presses 10 PVC pipe OHS Metcon: 1 min on / 1 min off Rx 40kg/30kg BB RX 2×22.5DB/ 2×15 Use whatever…

Home workout

CrossFit BFG – CrossFit Metcon (Time) BFG Metcon- For time: 50-40-30-20-10 Plate GTOH 10-20-30-40-50 Plate Squats Use whatever plate you have. Or alternatively For time: 50-40-30-20-10 DB snatches 10-20-30-40-50 DB Goblet Squats

Home workout

CrossFit BFG – CrossFit Metcon (AMRAP – Reps) Warm up: 15 sec v sit 15 sec v sit right leg out 15 sec v sit left leg out 15 sec L sit 30 sec Rest x 3 Metcon- EMOM 1 DB thruster + 1 Down up Keep adding one rep onto each exercise! Until failure.…

Home workout

CrossFit BFG РCrossFit Metcon (Time) Today’s Metcon: Bodyweight blast For time: 75 Jumps over DB/Object 60 Jumping squats 45 Ab mat sit ups 30 Hand release push ups 15 Burpees over DB/Object REST 3 mins x 3 Try and go as fast as possible on each round! See what times you can get..

Home workout

CrossFit BFG – CrossFit Metcon (Time) Warm up: 20 sec v-sit 20 sec hollow hold 20 sec L-sit 30 sec Rest x 3 Metcon: 5 rounds for time 20 DB STOH 10 DB OHS/Goblet 20 DB hang snatches 10 DB OH reverse lunges 1 min plank

BFG Murph

CrossFit BFG – CrossFit Metcon (Time) BFG adapted Murph For time 150 Ab mat sit ups 300 Air squats 200 Push ups 100 Down ups 150 Ab mat sit ups You can complete the squats, push ups, down ups in any order you like and can split them up into rounds. If you have a…

Home workout

CrossFit BFG – CrossFit Metcon (AMRAP – Reps) Warm up: 1x DB 30 sec DB Overhead hold (R) 30 sec DB Overhead hold (L) 30 sec Squat hold 30 sec REST X 3 Metcon: 1 min max DB hang snatches 1 min max Burpees over DB 1 min Rest 1 min max DB hang Clean…

Home workout

CrossFit BFG – CrossFit Metcon (Time) Warm up: PVC pipe work Metcon: 20 Min Time cap Use 2 dumbbells or kettlebells or alternatively a Barbell M-40kg F-25kg For time: 4 rounds: 10 DB deadlifts 20 HR push ups 3 rounds: 15 DB STOH 30 Air squats 2 rounds: 20 DB Hang cleans 40 Jumping lunges…

Home workout

CrossFit BFG – CrossFit Metcon (No Measure) Wednesday live session: Warm up: 20 on/ 10 off x 3 V sit Russian twists Press up toe touches. Metcon: 3 min on / 1 min off 1- 24 sit ups + 12 S/A alternating Devil presses! In remaining time accumulate max time holding a plank 2- 45…