CrossFit – Thu, Jul 27
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 2 cleans + 1 jerk (Build every 2) EMOM x 10 2 power snatches + 1 OHS (Build every 2) Metcon- EMOM x 15 1- 40 sec bike 2- 4-6 devil presses 3- 10-15 Toes to bar
CrossFit Endurance WOD – Tue, Jul 25
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) Endurance WOD In pairs 4 rounds for time 50 cal bike 40 synchro sit ups 30 double db hang squat cleans 20 synchro down ups 10 wall walks
CrossFit – Thu, Jul 20
CrossFit BFG – CrossFit CrossFit (No Measure) Strength work: 5 sets of 5 Deadlifts (all at 70%) EMOM x 10 3 squat cleans (Must be performed as singles) Metcon- EMOM x 20 1- 45 sec bike 2- 15-20 wallballs 3- 10-15 burpees 4- Rest
Advanced Gymnastics – Thu, Jul 20
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets: 12 alt db Bench presses 24 banded face pull ups 12 alt db shoulder presses 6 strict pull ups Metcon- For time: 50 alternating db snatches 15 wall walks 50 db squats 150ft HSW or slider
CrossFit – Thu, Jul 13
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 2 snatch grip deadlifts + 1 snatch EMOM x 10 1 clean + 1 push jerk + 1 split jerk Metcon- In pairs 2 min ON – 1 Min OFF x 6 (Alternate between) 1: 30 synchro air squats Max calories 2: 15 synchro burpees…
Advanced Gymnastics – Thu, Jul 13
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 5 sets: 10 curl to press (2 dbs) 15 strict hanging knee raises 10 db upright rows (2 dbs) 1 min plank hold For time 3 rounds 15 toes to bar 100ft farmers carry (2 dbs) Directly into… 3 rounds 5 wall walks 50 ft db front…
CrossFit – Mon, Jul 10
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 2 hang snatches (1 power + 1 squat) EMOM x 10 2 cleans (touch and go) (1 power + 1 squat) Metcon- AMRAP x 12 20 synchro DB hang snatches 40 synchro lunges 20 Toes to bar 10 burpee pull ups
EMOM Madness – Mon, Jul 10
CrossFit BFG – EMOM Madness EMOM (No Measure) 0-20 EMOM x 20 1: 40 sec bike 2: 15 Deadlifts (70/50) 3: 5 pull ups, 10 push ups, 15 air squats 4: Rest 25-45 EMOM x 20 1: 40 sec double unders 2: 5 clean and jerks (70/50) 3: 3 wall walks, 15 v-ups or tuck…
CrossFit – Thu, Jul 6
CrossFit BFG – CrossFit CrossFit (No Measure) Thursday BFG 5 sets of 5 Front squats (from floor) (All at 70%) EMOM x 10 1 power snatch + 2 OHS (65%-70%) Metcon- in pairs For time 100 deadlifts (60/45) 75 synchro air squats 50 GTOH (60/45) 25 synchro burpees over bar
Advanced Gymnastics – Thu, Jul 6
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Gymnastics 4 sets: 5 strict pull ups 10 double db seated curls 15 double db rear delt raises 20 push ups on dbs Metcon- For time 21 HRPU 21 Snatches 40/30 50ft hsw or slider 15 hspu 15 Snatches 50/35 50ft hsw or slider 9 wall face…