CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Wednesday Warm up: 20 sec squat hold 20 sec plank 20 sec hollow 30 sec rest X 3 Metcon: W1- ALT EMOM x 10 1- 20-12 Ab mat sit ups 2- 10-6 V ups W2- FOR TIME 20-18-16-14-12-10-8-6-4-2 Jumping lunges 10-9-8-7-6-5-4-3-2-1 HRPU Directly into…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Evening session: 6 rounds 25 m Shuttle run x 2 30-25-20-15-10-5 DB hang snatches Rest 2 mins 6 rounds 25m run 25m Bear crawl 30-25-20-15-10-5 DB Goblet squats Rest 2 mins 6 rounds 15m shuttle dB oh lunges 30-25-20-15-10-5 Down ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm up: 30 sec vsit 15 sec r leg straight 15 sec l leg straight 30 sec rest x3 Metcon: EMOM x 30 1- 40 sec max Cals or max Mountain climbers 2- 5 V ups 10 press ups 15 air squats 3- 40 sec…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Metcon: 30 dB hang snatches 30 sit ups 20 dB OHS 20 sit ups 10 DB squats snatches 15 dB stoh 15 down ups 10 dB squats 10 down ups 5 thrusters 5 down ups Rest 2 mins Repeat
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Saturday morning: 4 x 10 mins 2 min Rest between each. 1-10 min amrap 30 air squats 20 sit ups 10 Hand release push ups 2- EMOM x 10 1- 40 sec- max DB hang snatches 2- 40 sec- max Down ups or Max Cals…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Emom x10 1st min: 5 back and forth lunges (left) + 10 air squats 2nd min: 5 back and forth lunges (right) + 10 air squats Rest 3 mins Emom x 10 1st min: 5 x 1 Down up + 2 air squats 2nd min:…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Thursday live workout Warm up- core 30 sec plank, 30 sec vsit, 30 sec hollow 30 sec Rest x3 Metcon: Workout from last Thursday (But complete today’s in this order) 50 ab mat sit ups 50 Air squats 100 Jumping lunges 100 Hand release push ups…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Wednesday live session Warm up 3 sets- all with pvc pipe 10 dislocations 10 presses 10 squats Metcon- For time 10 rounds: 8 DB/KB hang snatches 8 Down ups 5 rounds: 16 DB/KB hang CJ 4 Burpees over DB/KB
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Tuesdays live session: Metcon: 36 min total: EMOM x 12 9 air squats, 6 push ups 3 down ups E2MOM x 6 18 Jumping lunges, 12 HRPU, 6 Burpees E3MOM x 4 30 sit ups, 20 V ups, 10 Hilo planks