Endurance

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CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) In Pairs 4 x 10 min AMRAPs ( 2 min rest between each) YOU GO I GO style throughout. 1: 10 Cal Row + 10 Wallballs 2: 10 Cal ski + 10 Push ups 3: 10 Cal Bike + 10 DB OH squats…

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Rope climb + wall walks For quality: 5-4-3-2-1 rope climbs 10-8-6-4-2 wall walks Metcon Metcon (No Measure) EMOMx12: Min 1: 14/12 cal ski Min 2: 14/12 cal row Min 3: 14/12 cal assault bike Metcon Metcon (Time) “Lightweight DT” 5 rounds for time: 12 deadlifts (50/35) 9…

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 5 sets- 5 Strict presses Look to build in weight each set. EMOM x 10 3 Power Cleans + 15 Air squats Metcon: 7 MIN AMRAP 12 Cal Bike 8 DB Hang snatches 4 Toes to bar Rest 1 min 7 MIN AMRAP…

CrossFit

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CrossFit BFG – CrossFit View Public Whiteboard Metcon Metcon (Time) 8 rounds for time: 40 double unders / 80 singles 8 thrusters (42.5/30) 8 chest to bars / pull-ups 40 double unders 8 overhead squats 8 chest to bars

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) For Quality: 10/8/6/4/2 Deadlifts @75% of your max Every 45 seconds x 10 3 Overhead Squats (Squat snatch the 1st rep) Metcon: CI: 15 BMU or 20 C2B or 25 Pull ups 10-1 DB Squats (2x DBs) Bar Facing Burpees CO: 15 BMU or 20…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Rope climb + HSPUs For quality: 10-9-8-7-6-5-4-3-2-1 strict handstand push-ups 1 rope climb after each set Metcon Metcon (Time) For time: (30 mins CAP) •cash in: 75 wallballs (9/6) 10 rounds of: 10/8 cal assault bike/row 10 toes to bar •cash out: 75 wallballs (9/6)

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) In Pairs Min 1: 50 seconds Max Cal Bike Min 2: Max Synchro Jumping Lunges Min 3: Rest Min 4: 50 seconds Max Cal Row Min 5: Max Synchro DB Snatches Min 6: Rest Min 7: 50 seconds Max Cal Ski Min…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Gymnastics Wall walks + pull-ups + dips For quality: 5-4-3-2-1 wall walks 10-8-6-4-2 strict pull-ups 5-4-3-2-1 strict ring dips Metcon Metcon (No Measure) EMOMx12: Min 1: 12 double dumbbell squats (2×22.5/15) Min 2: 12 target burpees Min 3: 12 box jump overs (24″/20″) Metcon Metcon (Time) 3 rounds…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Strength work: For Quality 10-8-6-4-2 Back Squats Try to get every set unbroken. @75% of your max. Every 45 seconds x 10 3 Heavy Thrusters Metcon: For time 1000m Row 10/8/6/4/2 Dual DB hang power cleans 10 Toes to bar 500m Row

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 10 rounds for time: 2 rope climbs 4 wall walks 6 ground to overhead (60/42.5) •cash out: 100/75 cal. assault bike