CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Handstand walk + Double Unders 5 Rounds for time: 50 feet handstand walk/ 5 wall climbs 75 double unders/ 150 single unders Weightlifting Snatch complex Emomx10 2 Squat snatches + 2 Behind the neck split jerks (75@ of 1 RM Snatch) Metcon Metcon (Time) 10 Rounds for time: 200m…

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 20 minute emom 1/ 5 burpee d balls 2/ 15 kettlbell thrusters 3/ dumbell hang cleans 16 reps 4/ rest

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Handstands + Wallballs 5 Rounds for time: 50 feet handstand walk / 5 wall climbs 30 unbroken wallballs (9/6) Metcon Metcon (No Measure) EMOM x 16 1st Minute: 12/9 Calorie Ski Erg 2nd Minute: 12 Sumo Deadlift High Pulls (42.5/30) 3rd Minute: 12 Burpee Box Jumps (24/20) 4th Minute:…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Ring support + dips Emom x 5 30 secs hold Straight into.. Emom x 5 10 ring dips Metcon Metcon (Time) 4 Rounds for time: 9 Power Snatches (60/42.5) 12 Alternating Pistols 24 Cal. Ski/Row Metcon (5 Rounds for reps) Alternating Emom x 10 Odd: 18/14 Cal. Bike Even:…

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon Metcon (No Measure) 40 Minute emom 1/20/15 cal row 2/ 15 barbell thrusters 3/ 1-6 ring muscle ups 4/ 30-50 DU 5/ 6 kettbell clean and jerks

Crossfit

wod

CrossFit BFG – CrossFit View Public Whiteboard Hang clean triple (5×3) Last set should be heaviest Weightlifting Thrusters (5×5) Metcon Metcon (Time) 50 DU 5 clean and jerks 70/50kg 5 rope climbs 5 Bar muscle ups 3 rounds

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For Time: 2,000 Meter Row 50 Thrusters (42.5/30) 30 Bar Muscle-ups Rest 5 mins.. (load barbell for deadlifts) For Time: 20 Handstand push-ups 20 Deadlifts (140/110) 20 Handstand push-ups Weightlifting Clean and Jerk Emom x 10 1 Squat clean + 2 Push jerks + 1 Split jerk…

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Pause at the knee snatch (5×2 Moderate weight ) Pause at the knee power cleans (5×2 ) Metcon (No Measure) In paris fast as possible 20/15 cal row 10-20 burpees over rower

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 5 Rounds for time: 6 D-ball over shoulder (70/50) 12 Alternating one arm push-ups / 20 Push-ups 18 Cal. bike/ski Metcon Metcon (Time) “Nancy” 5 Rounds for time: 400m run 15 Overhead squats (42.5/30) Metcon Metcon (AMRAP – Reps) As many burpee pull-ups as possible in 8…