Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 40 Minute EMOM 10-20 cal row 10-15 Thrusters/clean and jerk 10-15 Burpees plus 30 DU REST Cool Down
Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Burpee bleep test Metcon Metcon (Time) Run 30 wall balls 4 Rounds 15 minute cap Cool Down
Suspension Training
CrossFit BFG – Suspension Training Warm-up Metcon Metcon (No Measure) Single leg squats Jump Lunges Jump squats squat hold Squat pulse split lunges Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Pull-ups Butterfly or kipping pull-ups Metcon Metcon (Time) 4 Rounds for time: 20 Russian Kettlebell Swings (24kgs / 12kgs) 20 American Swings 20 Sumo Deadlift highpulls 20 Kettlebell Snatches (10 each arm) 20 Kettlebell Thrusters Metcon Metcon (AMRAP – Rounds and Reps) 9 mins AMRAP 6 Strict Pull-ups 9…
EMOM Madness
CrossFit BFG – EMOM Madness Warm-up Metcon (AMRAP – Rounds and Reps) 21 minute EMOM 10-15 Thrusters 42.5/35kg 5-10 Dball Burpees (weight dependant) 50 DU Cool Down
Anarchy Hour
CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 8 Minute EMOM 8-15 cal bike 8-15 burpees 8 Minute EMOM 8-15 ski erg 8-15 Thrusters 8 Minute EMOM 10-20 cal row 10-20 Box jumps 8 Minute EMOM 10-20 Wall balls 10-20 Kettlbell high swings 8 Minute EMOM 10-20 Dumbell snatches 40-60 Mountain climbers 8…
Crossfit
CrossFit BFG – CrossFit Warm-up Weightlifting Clean TnG 3 Every minute for 10 minutes Weightlifting Overhead squats (5×5) Metcon Metcon (Time) 6 Rounds for time 4 Bar muscle ups/ C2B 8 Power cleans 60/40 12 Front squats 60/40 16 High swings 24/16 15 Minute Cap Cool Down
Suspension Training
CrossFit BFG – Suspension Training Warm-up Warm-up (No Measure) 5 Minute AMRAP 5 Rows 10 squats 15 Swings Metcon Suspension Training 1 (No Measure) 30/30 x3 In Pairs Ring Rows/Pull ups Ring press ups/Kettlbell Press ups Ring Bicep curls/Double Kettlebell Cleans Ring flys/Clapping Press ups Cool Down
Anarchy Hour
CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) Anarchy hour 1 minute on 20 seconds off x5 5 per station Assault bike Ski erg Rower Burpee box jumps Slam balls Thrusters Bike sprints Dumbell burpees Cool Down
EMOM Madness
CrossFit BFG – EMOM Madness Warm-up Metcon () Metcon (8 Rounds for reps) 24 Minute emom 8-15 cal bike 8-15 cal row 8-15 Burpees Cool Down