CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) Alternating on the minute x 12 Odd: 10 Handstand push-ups / 15 Push-ups Even: 3 Power cleans + 1 Split jerk (75% of 1RM clean and jerk) Metcon Metcon (Time) 4 Rounds for time: 4 Rope climbs 8 Thrusters (50/35) 12 Pistols 16 Toes to bar…

Crossfit endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (No Measure) Partner intervals 1 minute on / 1 minute off x 3 Assault bike/ Rower Wall balls C2b 10 thrusters max Du Pistols Dumbell snatch Burpee box jumps

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Front squats (6×3 ) Weightlifting OHS (6×3 ) Metcon Metcon (No Measure) Every 3 minutes for 7 rounds total 5 clusters 60/45kg 10 pull ups 15 cal bike/row/ski

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 20 Minute emom 1/ 5 clean and jerks plus 10 burpees 2/ 15 dumbell thrusters 3/ 12 t2b plus 12 kettlbell STOH 24/16kg

Team WOD

wod

CrossFit BFG – Team WOD Warm-up Metcon Metcon (No Measure) In teams of 5 only 1 team mate allowed per station. Complete as many rounds as possible in 30 mins. Station 1- 20 Cal. Bike (No Arms) Station 2- 20 Handstand Push-ups / 30 Push-ups Station 3- 30 Box Jumps (24”/20”) Station 4- 30 Wallballs…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (4 Rounds for reps) EMOM x 16 (4 Rounds): A) 7 Wallballs (14/9) + 5 Bar Muscle-ups B) 15 Box Jumps (24/20) C) 7 Power Snatches (50/35) + 7 Overhead Squats D) 18/14 Calorie Row Metcon Metcon (Calories) 18:00 Recovery Effort Bike -Every 3:00 Complete 12 Kipping Handstand…

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting Snatch balance (8×1 ) 110% of snatch Metcon Metcon (No Measure) 16 Minute alternating emom 1/ 3 snatches 80% 2/ 15/10 cal row Weightlifting 16 Minute Alterrnating emom 1/ 4 Front squats from the floor 80% of clean 2/ 12 pull ups

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Warm-up (No Measure) Spikeball for 10 mins Metcon Metcon (Time) For Time: 45 Toes to Bar 30 Calorie Assault Bike 15 D-Ball Cleans (70/50) Metcon Metcon (Time) For time: Run 1200m 12 Clean And Jerks (80/60) Run 800m 9 Clean And Jerks Run 400m 6 Clean And Jerks Gymnastics Ring…

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) Chipper 50 Du 40 jump lunges 30 wall balls 20 deadlifts 70kg/50kg 10 Bar muscle ups/ c2b 5 rounds for time