CrossFit Endurance WOD – Tue, Nov 1

CrossFit BFG – CrossFit Endurance WOD BFG endurance (No Measure) In pairs 3 x 12 min parts (3 min rest between each) A) EMOM x 12 1/ 20-30 Wallballs 2/ 10-15 synchro down ups B) EMOM x12 1/ 20-30 sit ups 2/ 6-10 synchro single arm devil presses C) AMRAP x 12 10 cal row…

CrossFit – Mon, Oct 31

CrossFit BFG – CrossFit CrossFit (No Measure) Strength work 5 sets: 3 push jerks (power clean up) EMOM x 10 4-7 deadlifts (80/60) + 4-7 Toes to bar Metcon: In pairs 2 min ON / 1 min OFF x 5 30 synchro lunges 10 synchro db snatches IRT: Max cal bike

EMOM Madness – Mon, Oct 31

CrossFit BFG – EMOM Madness Skill/ Emom (No Measure) 5 sets: 3 behind the neck presses 12 min build to a heavy: 1 rep max snatch EMOM x 30 1/ 8-15 cal bike 2/ 5 Clean Jerks (60/42.5) + max Bob 3/ Rest 4/ 8-15 cal bike 5/ 5-10 C2B + max power snatches (60/42.5)…

CrossFit – Thu, Oct 27

CrossFit BFG – CrossFit CrossFit (No Measure) Strength work 5 sets of: 3 strict presses (power clean into position) EMOM x 10 2 Squat Cleans + 2 Squat snatches (50/35) Metcon- In┬áPairs 42/30/18 Cal Bike Thrusters (42.5/30) *10 synchro down ups after each round.

CrossFit Endurance WOD – Tue, Oct 25

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Endurance (No Measure) In pairs 20 min window to complete: 500/400/300/200/100m Row 50/40/30/20/10 Deadlifts (70/50) 50/40/30/20/10 synchro HRPU Rest 5 mins 20 min window to complete: 50/40/30/20/10 Calorie Bike 50/40/30/20/10 Back rack lunges (50/35) 25/20/15/10/5 synchro Down ups

EMOM Madness – Mon, Oct 24

CrossFit BFG – EMOM Madness View Public Whiteboard Skill/ Emom (No Measure) Skill/EMOM 5 x 2 reps Sotts press 10 min build to a heavy Squat clean + front squat Metcon: 1:30 on / 1:30 off x 10 Alternate between 1: 20/16 calorie row In remaining time max burpees over row 2: 20 db alternating…

CrossFit – Mon, Oct 24

CrossFit BFG – CrossFit CrossFit (No Measure) Monday BFG Strength work: 5 sets- 3 Front squats (power clean from floor) EMOM x 10 2 clean and jerks + 2 snatches (60/42.5) Metcon- In Pairs 3 rounds for time 50 synchro squats 40 DB STOH 30 synchro ab mat sit ups 20 TTB 10 devil presses

EMOM Madness – Sun, Oct 23

CrossFit BFG – EMOM Madness Skill/ Emom (No Measure) Skill/EMOM 5 x 2 reps Sotts press 10 min build to a heavy Squat clean + front squat Metcon: 1:30 on / 1:30 off x 10 Alternate between 1: 20/16 calorie row In remaining time max burpees over row 2: 20 db alternating snatches In remaining…