CrossFit Endurance WOD – Tue, Jan 31

CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) In pairs AMRAP x 20 500m Row 40 synchro lunges 30 synchro db hang CJ 20 strict pull ups REST 5 AMRAP x 20 20 strict HSPU 30 synchro db squats 40 synchro hanging knee raises 50 cal bike

EMOM Madness – Mon, Jan 30

CrossFit BFG – EMOM Madness EMOM/ Skill (No Measure) EMOM x 10 3 touch and go power snatches EMOM x 36 1- 8-15 calorie bike 2- 5-10 thrusters + 5-10 bob 3- Rest 4- 8-15 calorie row 5- Max double unders 6- Rest

CrossFit – Mon, Jan 30

CrossFit BFG – CrossFit CrossFit (No Measure) Strength 5 sets: (build each set) 2 front squats + 1 jerk EMOM x 10 (All sets at same weight) Deadlift – clean – hang clean – jerk METCON In pairs 3 rounds for time 500m Row 50 dumbbell deadlifts (22.5/15s) 25 synchro toes to bar

CrossFit – Thu, Jan 26

CrossFit BFG – CrossFit CrossFit (No Measure) 5 sets of 3 Deadlifts (all at 70%) EMOM x 10 1/ 1 power snatch + 2 ohs 2/ 2 squat snatches Metcon- In pairs AMRAP x 12 21 synchro Db oh lunges (1db each) 15 overhead squats 42.5/30 9 devil presses (2db)

Advanced Gymnastics – Thu, Jan 26

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 5 sets for quality 5 chin ups 5 ring dips Straight into 5 sets 10 lateral raises 10 tricep kickbacks (EA) Metcon For time 300/250m Row 9/6/3 Squat cleans (build in weight) Burpee bar mu/ c2b/pull up

CrossFit – Mon, Jan 23

CrossFit BFG – CrossFit CrossFit (No Measure) 5 sets of 3 push presses (Same weight throughout) EMOM x 10 Min 1: 1 power clean + 2 front squats Min 2: 2 squat cleans Metcon- In pairs AMRAP x 12 21 synchro down ups 15 thrusters (42.5/30) 9 wall walks

EMOM Madness – Mon, Jan 23

CrossFit BFG – EMOM Madness EMOM/Skill (No Measure) 5 sets of 1 power snatch + 1 hang squat snatch + 1 OHS (Aim to build in weight each set) EMOM x 12 Min 1: 10-20 double snatches Min 2: 10-20 cal row Min 3: 20-60 double unders Rest 3 EMOM x 12 Min 1: 10-20…

Advanced Gymnastics – Thu, Jan 19

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 3 rounds in pairs All with empty barbell Complete each exercise YGIG (aim for unbroken sets) 20 Push ups or HR 20 Ring rows 20 bb upright rows 20 bb bicep curls Metcon- For time 42 Back squats 50/35 21 Handstand push ups 30 Front squats 50/35…

CrossFit – Thu, Jan 19

CrossFit BFG – CrossFit CrossFit (No Measure) For quality 10-8-6-4-2 Strict presses (50/60/70/80/90%) Every 2 mins x 5 15-12-9-6-3 power cleans (increase weight every 2 mins as reps drop) Metcon 4 rounds for time 400m Row 30 synchro db hang snatches (1 db each) 20 db thrusters (2 dbs) 10 synchro toes to bar