Endurance WOD

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Tuesday endurance 0-12 mins 1/ 45 sec Max Cals 2/ 1 min Max Wallballs 3/ Rest x 4 12-24 mins 1/ 45 sec Max Cals 2/ 1 min Max Toes bar 3/ Rest x 4 24-36 mins 1/ 45 sec Max Cals…

CrossFit BFG

CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Monday BFG Emom x 12 1/ 5 snatches (can be power or squat) 2/ 10 Bar facing burpees Try work at 50-60% on your max snatch. Metcon: AMRAP- 20 mins 16 Cal Row 16 DB hang CJ (1 x22.5/15kg) 6 RMU or…

BFG Endurance WOD

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Endurance 40 mins 0-8 min: EMOM 1- 18-12 Cal Row 2- 8-18 Burpees 0-10 min: Rest 10-18 min EMOM 1-30-60 Double unders 2- 20 Wallballs 18-20 min Rest 20-28 min: EMOM 1- 12 pistols or 24 Jumping lunges 2- 6 Bar Mu or 12…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 1- 4 Power Cleans 2- 2 Squat Cleans Try working @70-75% of your max Metcon: EMOM x 9 1- 10-18 Cal Row/Bike/Ski 2- 16 DB Hang snatch / 16 DB Hang CJ / 8 Single arm Devil press 3- 30-60 Double Unders…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds for time: 25/20 Cal Bike/Row/Ski 25 Wallballs

Endurance WOD

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) 12 Days of Christmas 1- Deadlift (60/45) 2- Pistols (each leg) or 4 narrow squats 3- Bar MU or Strict Pull ups 4- Power cleans (60/45) 5- Jumping lunges (each leg) 6- Hand release push ups 7- STOH (60/45) 8- Burpees over bar 9-…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 @70-75% of your max 1- 4 power snatches 2- 2 squat snatches Weightlifting wod: For time: 30 Double unders/ 60 singles 10/8/6/4/2 Cleans 50/60/70/80/90% Metcon: 500m Row / Ski Work 1:1 Rest x 6

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 12 1- 1 Power Snatch + 1 Hang Power Snatch 2- 1 Squat snatch + 1 Hang Squat Snatch AMRAP x 12 3 Squat Cleans 20 Air Squats 10 Push ups #Start at 40% of your max clean and increase 10% every round.…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds for time: 15/13 Cal Assault Bike 30 KB Overhead Lunges (16/12) 15/13 Cal Ski

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Hspu + pistols Not for time: 1-2-3-4-5-6-7-8-9-10 Strict handstand push-ups or pike push-ups 20-18-16-14-12-10-8-6-4-2 Alternating pistols or box pistols Metcon Metcon (10 Rounds for time) *every 3 mins for 30 mins 60 double unders or single unders 10 overhead squats (42.5/30) 10 thrusters