Team WOD
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3 (One Athlete Works At A Time): As Fast As Possible 2 Rounds For Time: 100 Handstand Push-Ups 100 Pistols 100 Thrusters (50Kgs/30Kgs) 400m Run Cool Down
Strength and Size
CrossFit BFG – Strength and Size Metcon Metcon (No Measure) 5×10 Front squats 5×10 strict shoulder press 5×10 Plate split lunges 5×10 Pull ups 5×10 deadlifts
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Thruster 1 Thruster (60Kgs/42.5Kgs) every 20 Secs. For 7 Mins. Weightlifting Snatch EMOMx10 1 Snatch + 2 BTN Push Presses + 1 Overhead Squat (70% Of 1 RM) Metcon Metcon (Time) 4 Rounds For Time Of: 400m Run 40 Double Unders 30 Push-Ups 20 Toes To Bar Cool Down
Barbell Club
CrossFit BFG – Barbell Club Warm-up Weightlifting Block Cleans (6×3) Weightlifting Block snatches (6×3) Weightlifting Snatch balance (8×2 80%) work up to a max Cool Down
Gymnastic skills
CrossFit BFG – Gymnastics Skills Warm-up Gymnastics Kipping pull up/ Butterfly pull up/ c2b
Crossfit
CrossFit BFG – CrossFit Warm-up Weightlifting Power clean hang power clean push jerk (6×1) Weightlifting Clean grip deadlifts (5×5) Metcon Metcon (No Measure) 15 cal row 10 Bar facing burpees 5 Tng clean and jerks 50/30, 55/32.5, 60/35, 65/40, 70/42.5, 75/45, 80/50
CrossFit
CrossFit BFG – CrossFit Warm-up Weightlifting Clean Grip Snatch EMOMx10 3 Clean Grip Snatches (60-70% of 1 RM Snatch) Gymnastics Handstand Walk 300 Feet Handstand Walk (10 Mins. Timecap) Gymnastics Chest To Bar Pull-Ups Every 30 Secs For 5 Mins. 2 Strict Chest To Bar Pull-Ups Metcon Metcon (Time) 5 Rounds For Time Of: 5…
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) EMOMx14 Odd: 12 Handstand Push-ups Even: 12 Cal. SkiErg Weightlifting Squat Snatch EMOMx12 (3 Rounds) 1st Min: 3 Reps (77%) 2nd Min: 2 Reps (82%) 3rd Min: 1 Rep (87%) 4th Min: Rest Metcon Metcon (AMRAP – Reps) AMRAP 7: (In Pairs) As many rope climbs…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 90 seconds on 30 seconds off x4 10 swings 10 wall balls 10 cal row Max burpees over rower 10 Dumbell snatches 10 pull ups 10 Pistols Max Thrusters 10 cal bike 10 Press ups 10 T2B Max DU 10 c+j 10 BFB 10…
Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 6-10 cal row plus 6-10 Burpees over rower 6-10 cal bike plus 6-10 wall balls 6-10 cal ski erg plus 6-10 Dumbell snatches Rest 5 rounds