Endurance wod

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) In pairs 0–12 mins: 2 Rounds 50 Cal Bike/Row/Ski 25 synchro Tuck ups In remaining time Max Cals 12-15 : REST 15-27 mins: 300m Run (together) 25 synchro db thrusters (1 x db) In remaining time YGIG 150m shuttle runs 27-30: REST 30-42 mins: 50…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 2 power snatch + 1 Squat WOD 1: 150m Run 5-4-3-2-1 Cleans Build in weight WOD 2: 150m Run 10-8-6-4-2 Ring MU/ C2B/ Pull Ups

Endurance

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In Pairs: 20 Min AMRAP 30 Cal Row 30 synchro db hang CJ 30 Cal Row 30 synchro Box Jump overs REST 5 MINS 20 Min AMRAP 30 Cal Bike 15 synchro Toes to bar 30 Cal Bike 15 synchro Down Ups

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 3 sets: 6 Front Squats 3 sets: 3 Jerks EMOM x 10 1 Clean + Jerk Building in weight each set. Metcon- For time 300m Run 5-7-9-11 Thrusters (40/45/50/55 30/35/37.5/40) Burpees over bar

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work 2 Sets: 6 Strict presses 2 sets: 4 Strict presses 2 sets: 2 Strict presses EMOM x 10 Min 1: 4 power snatches Min 2. 2 squat snatches Metcon: For time Cash in: 1000m Row/ Ski 10/8/6/4/2 Deadlifts 100/75 Burpee Pull ups /…

Endurance

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) In Pairs For time 4000m Row 300 Double Unders 200 Burpee Box Jumps (24″/20″) 1 Mile Run together

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 2 sets- 6 Back Squats 2 sets- 4 Back Squats 2 sets- 2 Back Squats Gradually increase the weight as the reps go down. EMOM x 10 Min 1: 4 Power Cleans Min 2: 2 Squat Cleans Metcon For time 20-18-16-14-12–10-8-6-4-2 Toes to…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work 2 sets: 5 Overhead Squats 2 sets: 3 Back Squats 2 sets: 1 Front Squats Barbell wod Sid origins Qual 1: 10 Rounds for time 8 Ground to overhead (42.5/30kg) 10 Bar Facing Burpees (15 Min Time Cap) Metcon: YGIG – In pairs…

Endurance

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) In Pairs For time Complete all of the following: A) 50-40-30-20-10 Cal Bike 30 Synchro Jumping Lunges in between each set B) 50-40-30–20-10 Wallballs 20 Synchro HRPU in between each set C) 50-40-30-20-10 DB Snatches 10 Synchro Burpees in between each set

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 2 sets: 5 Push presses 2 sets: 3 Push Jerks 2 sets: 1 Split Jerks EMOM x 12 Min 1: 40 sec Calories Min 2: 3 Snatches Metcon- For time 30 Toes to bar 10 Squat Cleans (60/42.5) 20 Chest to bars 10…