CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Strength work: 5 sets 5 Back Squats @75% 20 Jumping Lunges EMOM x 10 1 Snatch Build each min. Try to end on a max Metcon- For time 40-30-20-10 DB snatches 50ft Handstand walk/ slider between each set.

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Strength work: 2 sets- 5 reps strict Press 2 sets- 3 reps Push Jerks 2 sets- 1 Split Jerk AMRAP x 5 Max Squat Cleans @75% Rest 2 mins AMRAP x 5 Max Power Snatches @75% Metcon- For time 3 rounds: 50 Double Unders 25 Sit…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 8 rounds for time: 3 rope climbs (15’) 6 power snatches (50/37.5) 9 overhead squats 12 toes to bar / toes to rings

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Pump City For time: 10-9-8-7-6-5-4-3-2-1 Unbroken strict pull-ups 20-18-16-14-12-10-8-6-4-2 Unbroken push-ups Metcon Metcon (No Measure) EMOMx12: Min 1: 8 burpee box jump overs (24″/20″) Min 2: 12 wallballs + 12 air squats Min 3: 16/14 cal row Metcon Metcon (Time) For time: 30-20-10-20-30 Cal assault bike Dumbbell…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) BFG 12 days of Christmas wod 1 devil press 2 TTB 3 wall walks 4 dB squats 5 strict Pull ups 6 dB stoh 7 jumping lunges each leg 8 Hand release push ups 9 DB hang cleans 10 cal assault bike 11 Wallballs…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) For time: 50-40-30-20-10 Cal. assault bike/ski 5-4-3-2-1 Rope climbs 50-40-30-20-10 Meter handstand walk 5-4-3-2-1 Wall walks

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Strength work: 5-4-3-2-1 Deadlifts x 2 @roughly 80% of your max. Maintain good form rather than going to heavy. EMOM x 10: 1 Power Clean + 1 Front Squat 1 Squat Clean Metcon- 3 x 4 min ON / 2 min OFF 1: 40…

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Strict handstand push-ups Ground to overhead (42.5/30) Straight into.. 20-18-16-14-12-10-8-6-4-2 Toes to bar Overhead squats (42.5/30)

CrossFit

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Bro Pump For quality: 5-4-3-2-1 wall walks 1-1-1-1-1 legless rope climbs 10-8-6-4-2 strict handstand push-ups Metcon Metcon (No Measure) EMOMx12: Min 1: 8 dumbbell step overs (2×22.5/15) Min 2: 12 burpees Min 3: 16/13 cal assault bike Metcon Metcon (Time) 5 rounds for time: 5 devil presses…

Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Calories) Endurance In pairs 0-12 Max calorie bike E2mom (inc 0:00) 30 Synchro Air squats 15-27 Max Calorie Row E2mom (inc 15:00) 20 synchro DB hang snatches 30-42 Max calorie ski E2mom (inc 30:00) 10 synchro Down ups