Home workout

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Warm up: 30 secs press up hold + 5 push ups 30 secs Squat hold + 10 Air squats x 3 Metcon: 12 Rounds for time All using one Dummbbell or KB Complete each round using the same arm. Alternate each round. 10 DB Hang Snatch…

Workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Wednesday live Metcon: For time 50-40-30-20-10 DU / Jumps over DB or DB Goblet squats 25-20-15-10-5 Hand release push ups 10-20-30-40-50 Jumping squats 5-10-15-20-25 DB STOH

Home workout

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance wod Metcon: Every 4 mins x 24 10 right arm strict press 10 right arm front squats 10 left arm strict press 10 left arm front squats 50 jumping jacks 10 right arm thrusters 10 left arm thrusters

Home workout

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Tuesday live session: Warm up: Core Emom x 5 20 sec v sit + 20 sec plank Emom x 5 20 sec hollow + 5 v ups Metcon- For time 10 rounds: 10 DB hang CJ 10 DB reverse lunges OH/Goblet 10-9-8-7-6-5-4-3-2-1 Down ups.

Home workout

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CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) Emom x 10 1st min: 15 press ups 2nd min: 30 squats Emom x 10 1st min: 15 Burpees 2nd min: 30 jumping lunges

Home workout

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Warm up: 3 Sets- all with pvc pipe 10 stiff leg deadlifts 10 Dislocations 10 Thrusters Metcon for time: (All with one DB/KB) 120 DB snatches Emom 8 Lateral Jumps over DB 60 DB Hang Clusters Emom 8 Jumping Lunges 30 DB devil presses Emom 8…

Saturday morning

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Saturday morning: Warm up: 1 min plank 1 min press up 30 secs rest X 2 Metcon: 45 mins rolling clock 3 workouts! If you complete before the 15 mins then you rest up until the next 15 mins. If you don’t finish stop where you…

Home workout

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Today’s live session: Warm up: 20 secs on/ 10 secs off – squat hold – Vsit hold – Hollow hold – Press up hold 3 rounds Metcon: 12- min emom 1- 35 Air squats 2- 8 Burpee DB deadlifts Rest 3 mins 12 min emom…

Home workout

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CrossFit BFG – Gymnastics Skills View Public Whiteboard Metcon (Time) Thursday evening session Metcon: 5 rounds for time: 50 kettlebell swings 40 kettlebell alternating lunges 30 kettlebell squats 20 kettlebell snatches 10 kettlebell thrusters

Home Workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursdays session: Warm up: 2 sets – 10 air squats 2 sec pause in bottom position – 20 Russian twists – 30 mountain climbers Metcon: Every 5 mins x 5 30 STOH DB/KB/ Barbell 15 jumping lunges 20 Front squats DB/KB/ Barbell 10 hand release…