Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Endurance wod In pairs 15 MIN AMRAP 50 Cal Row 50 Cal Bike 50 Cal ski Rest 5 mins 15 MIN AMRAP All in synchro 50 synchro Air squats 40 synchro Sit ups 30 synchro Jumping lunges 20 synchro HRPU…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG Strength work- 3 sets of 3 Push Jerks 3 sets of 3 Split Jerks Lifting work: 3 min max – Cleans @70% (1 min rest) 3 min max- Cleans @80% (1 min rest) 3 min max- Cleans @90% Metcon: 15 MIN AMRAP 20…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets 3 Front Squats @85% Lifting work: 3 min max Snatches @70% ( 1 min rest) 3 min max Snatches @80% (1 min rest) 3 min max Snatches @90% Metcon- For time 100 Calorie Bike 75 DB Hang CJ (1x DB) 50…

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance In pairs HAPPY NEW YEAR 2 rounds 22 Synchro DB Squats 22 Synchro Jumping Lunges 22 Synchro DB Hang cleans 22 Synchro Hand release push ups 22 Synchro Sit ups 22 Synchro Toes to bar 22 Synchro DB Lunges 22 Synchro Air squats…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Toes to bar + handstand push-ups For quality: 20-16-12-8-4 toes to bar 10-8-6-4-2 strict handstand push-ups 5-4-3-2-1 muscle-ups Metcon Metcon (No Measure) EMOMx12: Min 1: 2 rope climbs Min 2: 4 snatches (60/42.5) Min 3: 6 clean and jerks (60/42.5) Metcon Metcon (Time) For time: 1000m row…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets 10 Barbell reverse lunges + 20 Jumping squats EMOM x 10 1 Clean Build in weight each min. Metcon: 3:00on / 1:30 off x 4 Rd 1+3 500m Row Max Wall walks Rd 2+4 500m Row Max Wallballs

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Strength work: 5 sets 5 Back Squats @75% 20 Jumping Lunges EMOM x 10 1 Snatch Build each min. Try to end on a max Metcon- For time 40-30-20-10 DB snatches 50ft Handstand walk/ slider between each set.

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Strength work: 2 sets- 5 reps strict Press 2 sets- 3 reps Push Jerks 2 sets- 1 Split Jerk AMRAP x 5 Max Squat Cleans @75% Rest 2 mins AMRAP x 5 Max Power Snatches @75% Metcon- For time 3 rounds: 50 Double Unders 25 Sit…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 8 rounds for time: 3 rope climbs (15’) 6 power snatches (50/37.5) 9 overhead squats 12 toes to bar / toes to rings

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) BFG 12 days of Christmas wod 1 devil press 2 TTB 3 wall walks 4 dB squats 5 strict Pull ups 6 dB stoh 7 jumping lunges each leg 8 Hand release push ups 9 DB hang cleans 10 cal assault bike 11 Wallballs…