CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Cash in: 100 double unders 100 air squats 5 down ups 75 air squats 10 down ups 50 air squats 15 down ups 25 air squats 20 down ups 100 sit ups 5 devil presses 75 sit ups 10 devil presses 50 sit ups 15 devil…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 1- 45 sec bike/skip or 60 Mountain climbers 2- 10-12 DB squats + 20-24 Jumping lunges 3- 8-10 DB hang cleans/stoh (alternate each round) + 8-10 burpees 4- Rest x 10
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Upper body Tabata – 20 seconds on 10 seconds off -8 Shoulder to Overhead with dumbbell or kettlebell. Rest 1 min Repeat tabata with pike push ups Rest 1 minute Repeat tabata with hang DB/KB swings Rest 1 min Repeat tabata with Spider-Man push ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 min on / 1 min off 1- 35 Jumping squats + IRT max DB GTOH 2- 25 Sit ups + IRT Max DB OH lunges 3- 15 Burpees + IRT Max Cals or Max mountain climbers x 4 rounds
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Emom x 9 1- 40 sec press up hold 2- 40 sec plank hold 3- 40 sec v-sit hold Metcon: For time- 100 Sit Ups 75 Jumping Lunges 50 KB/ DB hang snatches 25 Down ups 50 KB/ DB hang CJ 75 Hand release push ups…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 7 rounds for time 7/7 DB overhead squats 14 Jumping lunges 14 Ab mat sit ups Straight into 7 rounds for time 7/7 DB STOH 7 Push ups 7 Burpees
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 40 secs on/ 20 off For max Reps 1- Mountain climbers 2- DB oh lunges 3- V- ups 4- DB hang CJ 5- Burpees 6- Rest x 5
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) For time 21-15-9 Kettlebell swings/dumbbell snatches/plate GTOH & Kettlebell press ups Rest 2 minutes 21-15-9 Goblet squats & Leg raises over kettlebell/dumbbell/plate Rest 2 21-15-9 Sumo deadlifts with KB/DB/Plate & Russian twists KB/DB/Plate
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday zoom Every 2 mins x 7 20-30 Goblet squats + 15 HRPU Rest 1 min Every 2 mins x 7 20 hang snatches / 20 American KB swings + 10 Down ups
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) IN PAIRS: 0-20 Mins: 4 mins on / 1 min rest For Max Reps -Wallballs -Cal Bike -Toes to bar -Down Ups 20-40 mins: 2 Rounds for time: 80 Wallballs 60 Cal Bike 40 Toes to bar 20 Synchro Down Ups