Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance WOD IN PAIRS 2 rounds 1k Row 50 synchro deadlifts (60/42.5) 25 Burpee Pull ups Straight into 2 rounds 300m run 50 synchro HRPU 25 devil presses (2×22.5/15) Cash out: 100 cal bike/ski

EMOM

wod

CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) EMOM madness Every 2 mins 1/ 120-70 double unders 2/ 6-12 wall walks 3/ 30-40 Wallballs X 3

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG EMOM x 8 1/ 2 Power snatches 2/ 2 OHS E2MOM x 4 10 clean and jerks (TNG sets) Metcon- 12 min cap Working intervals 2-2-2-3 (1 min rest ) 20/16 calorie row/ski or 16/12 cal ab 20 db hang snatches IRT max…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG EMOM x 8 Min 1: 10 Power cleans (50/35) Min 2; 10 STOH (50/35) E2MOM x 4 5 snatches (55%,65%,75%,85%) Metcon: For time 60 Bodyweight lunges 30 Down ups 40 double db farmers lunges 20 burpees over db 20 double db oh lunges…

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance In pairs For time 100/80/60/40/20 Cal bike 50/40/30/20/10 Toes to bar Straight into 50/40/30/20/10 synchro hi lo planks 25/20/15/10/5 synchro single arm devil presses

EMOM

wod

CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) Emom madness EMOM x 18 Min 1: 45 sec max cal bike Min 2: 45 sec max double unders Min 3: 8-15 double db thrusters

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG EMOM x 8 Min 1: 10 Power snatches Min 2: 10 Overhead squats (42.5/30) Every 2 mins x 4 5 Clean + Jerks (Increase weight each set) (65/70/75/80% of your max Metcon- For time 50 Air squats 30 HRPU 10 Bar MU or…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG EMOM x 8 3 Power Snatches (touch and go) EMOM x 8 3 STOH (Power clean first rep) Metcon- For time 30/24 Calorie Row or 25/18 cal A bike 20 double db lunges 10 burpee pull-ups or MU 20 double db devil presses…

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Endurance BFG In pairs 12 min AMRAP 30 Calorie Bike 20 synchro DB squats 10 synchro db overhead lunges Rest 3 12 min AMRAP 300m Run (together) 20 synchro Wallballs 10 double db hang CJ Rest 3 12 min AMRAP…

EMOM

wod

CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) EMOM madness EMOM x 8 Min 1: 10-18 cal row Min 2: 6-15 burpees over rower Rest 2 EMOM x 8 Min 1: 8-16 cal bike Min 2: 20-60 double unders