CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 10 mins- Build to a heavy 1 Snatch + 1 OHS Lifting WOD: For time (10 min cap) Grace Gone Mad (Change weight every 10 reps) 50 Clean and Jerks Rx: 40/50/60/70/80 60/70/80/90/100 Metcon- 5 RFT 40 Jumping Lunges 20/16 Calories 10 DB…

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Endurance In Pairs 12 MIN AMRAP 300m Run 30 DB snatches 30 Burpees over db Rest 3 12 MIN AMRAP Max Calories Every 30 calories Complete: 20 synchro air squats + 10 synchro HRPU Rest 3 12 MIN AMRAP 300m…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG 10 mins build to a heavy 1 Clean + 1 Hang Clean 1:30 on / 1:00 off x 4 10 Snatches @50/35 In remaining time max burpees over bar Metcon- For time 75 Wallballs 50 Toes to bar 25 devil presses (2 x…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG 10 mins- build to a heavy Snatch + Hang snatch EMOM x 10 Min 1: 10 Front squats Min 2: 10 STOH @50/35 Metcon: 6 min AMRAP 20 Jumping lunges 10 Sit ups 5 Target Burpees Rest 2 6 min AMRAP 20 double…

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Tuesday Endurance WOD IN PAIRS 4 rounds for time 40 Calorie Row/Ski 20 Double dumbbell burpee deadlifts 300m Run together 15 Double dumbbell burpee cleans 20 Double dumbbell Thrusters 10 Double dumbbell devil presses 2 x DB 22.5/15kgs

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Strength work 5 sets: 1 snatch Pull + 1 Power snatch + 1 squat snatch (All sets Touch and go) EMOM x 10 4-8Thrusters 42.5/30 + 4-8 Burpees over bar Metcon- 3 RFT 20 calorie Bike/Ski/ Row 20 ab mat sit ups 20…

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Tuesday Endurance WOD IN PAIRS 2 rounds for time: 100 Calorie Bike/Row/Ski 80 Synchro Air Squats (R1) Lunges (R2) 60 GTOH (R1 42.5/30 R2 60/42.5) 400m Run 20 synchro Burpees over bar

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG Strength work: 5 working sets: 1 clean pull + 1 power clean + 1 Squat clean (All sets touch and go. Build in weight each set.) Every 2 mins x 5 10/8/6/4/2 snatches (55/65/75/85/95%) Metcon- 3 RFT 30 Wallballs 20 Hand release push…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday bfg Strength work 6 sets 1 paused front squat (3 sec pause) + 1 front squat Lifting work: Every 2 mins x 5 10/8/6/4/2 Clean and jerks (55/65/75/85/95%) Metcon: 3 MIN ON / 1 MIN OFF x 3 1: 21 alternating db snatches +…

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance In pairs 3 rounds 500m Row/Ski 40 Wallballs 30 synchro HRPU Straight into 3 rounds 40 Cal Bike 30 double db squats 20 Synchro Jumping Lunges Straight into 3 rounds 300m Run together 20 DB Thrusters 10 Synchro Down ups