CrossFit

wod

CrossFit BFG – CrossFit Warm-up Warm-up (No Measure) 5 sets of: 20 PVC pass throughs 15 PVC overhead squats 10 PVC drop snatches Metcon (Time) 10 rounds for time: 21/16 cal assault bike / ski 15 overhead squats (50/37.5) 9 burpee box jumps (30″/24″)

CrossFit

wod

CrossFit BFG – CrossFit Rope climbs + HSPUs For time: 10-9-8-7-6-5-4-3-2-1 Strict handstand push-ups *1 legless rope climb after each set Metcon (No Measure) EMOMx12: Min 1: 5 devil presses (2×22.5/15) Min 2: 10 pull-ups Min 3: 15/12 cal assault bike Metcon (Time) “Dumbbell DT” 5 rounds for time: 12 dumbbell deadlifts (2×22.5/15) 9 dumbbell…

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Endurance Every 2 mins In pairs 1- 100 seconds Max Cals 2- Alternate each round: 100 second Max synchro dB hang cleans (Rounds- 1,3,5) 100 second Max synchro dB STOH (Rounds- 2,4,6) 3- Alternate each round: 100 second Max synchro burpees over…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength: 8 sets- 3 Front Squats Ascending weight each set. Technique: 8 sets- *Has to be touch and go 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat Metcon- For time 1000m Row/Ski 50 Toes to bar 25 Thrusters *Change weight every 5…

Barbell Club

wod

CrossFit BFG – Barbell Club Weightlifting Snatch technique Snatch high pull + snatch 2 x (2 + 1) @ 60% 4 x (1 + 1) @ 70% Strength Clean + Front Squat + Jerk 4 x (1 + 2 + 1) @ 60% 8 x (1 + 1 + 1) @ 70%+ build to a…

CrossFit

wod

CrossFit BFG – CrossFit Metcon (No Measure) -EMOMx10: 24 double unders + 12 wallballs •Rest 2 mins. -EMOMx20: Min 1: 20/14 cal bike Min 2: rest •Rest 2 mins. -EMOMx10: 24 double unders + 12 wallballs

CrossFit

wod

CrossFit BFG – CrossFit Weightlifting Back squat 5 sets of 5 reps @ 80% of 1RM •warm-up properly before you get to your 80% Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (80/60) Burpees over bar Metcon Metcon (AMRAP – Rounds and Reps) As many reps as possible in 12 mins. 5 hang power cleans 5…

CrossFit

wod

CrossFit BFG – CrossFit Metcon Metcon (Time) 10 rounds for time: 4 muscle-ups / 6 chest to bar 8m handstand walk / 4 wall walks / sideways walk against the wall 12 thrusters (42.5/30) •cash out: 100 push-ups

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics HSPUs + Pistols For time: 10-9-8-7-6-5-4-3-2-1 Strict handstand push-ups / pike push-ups 20-18-16-14-12-10-8-6-4-2 Alternating pistols / ankle wrapped pistols Metcon Metcon (No Measure) EMOMx12: Min 1: 2 rope climbs Min 2: 4 wall walks Min 3: 8 dumbbell box step overs (2×22.5/15) Metcon Metcon (Time) For time: 600m ski…

CrossFit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon (Time) In pairs: For time: 400m run (together) 200 double unders / 400 single unders 100 wallballs (9/6) 50 burpee box jump overs / box step overs 25 burpee pull-ups / burpee knee to chest 50 burpee box jump overs/ box step overs 100 wallballs (9/6) 200 double…