CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Rope climb + HSPUs For quality: 10-9-8-7-6-5-4-3-2-1 strict handstand push-ups 1 rope climb after each set Metcon Metcon (Time) For time: (30 mins CAP) •cash in: 75 wallballs (9/6) 10 rounds of: 10/8 cal assault bike/row 10 toes to bar •cash out: 75 wallballs (9/6)

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Wall walks + pull-ups + dips For quality: 5-4-3-2-1 wall walks 10-8-6-4-2 strict pull-ups 5-4-3-2-1 strict ring dips Metcon Metcon (No Measure) EMOMx12: Min 1: 12 double dumbbell squats (2×22.5/15) Min 2: 12 target burpees Min 3: 12 box jump overs (24″/20″) Metcon Metcon (Time) 3 rounds…

Endurance

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CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) In Pairs Min 1: 50 seconds Max Cal Bike Min 2: Max Synchro Jumping Lunges Min 3: Rest Min 4: 50 seconds Max Cal Row Min 5: Max Synchro DB Snatches Min 6: Rest Min 7: 50 seconds Max Cal Ski Min…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Strength work: For Quality 10-8-6-4-2 Back Squats Try to get every set unbroken. @75% of your max. Every 45 seconds x 10 3 Heavy Thrusters Metcon: For time 1000m Row 10/8/6/4/2 Dual DB hang power cleans 10 Toes to bar 500m Row

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time: 2 rope climbs 4 wall walks 6 ground to overhead (60/42.5) •cash out: 100/75 cal. assault bike

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: EMOM x 10 5 Deadlifts @65% 10 min build to a max: Clean + Hang Clean Metcon- EMOM x 9 Min 1: 16-8 Cal Bike Min 2: 16-20 Db Snatches Min 3: 8-15 Burpees over db Rest 3 EMOM x 9 Min 1:…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time: 50 double unders 4 cleans (80/57.5) 3 toes to bar 2 chest to bar 1 bar muscle-up Scaled: 10 rounds for time: 100 single unders 4 cleans (60/42.5) 3 toes to bar 2 pull-ups 1 chest to bar

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Handstand walk + rope climbs 5-4-3-2-1 rope climbs *50 feet handstand walk after each set Metcon Metcon (No Measure) EMOMx12: Min1: 4 wall walks Min 2: 8 double dumbbell box step overs (2×22.5/15) Min 3: 12 toes to bar Metcon Metcon (Time) 3 rounds for time: 500m…

Endurance

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CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance WOD In 3s 40 min Cap 2 rounds 1500m Row/Ski / 750m (Round 2) 100 Wallballs 75 Synchro DB Hang clean + Jerks (all 3) 50 Synchro TTB ( 2 work, 1 rest) 25 Synchro Down ups (all 3) IRT: Max Cal…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strenght work: EMOM x 10 5 Back Squats Technique work: 10 mins build to a heavy for Snatch + Hang Snatch Metcon- Cash in: 10 Devil Presses 5 rounds 20 Air Squats 10 Cal Bike 5 Burpee Pull ups Cash out : 10 Devil Presses