CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon Metcon (Time) 10 rounds for time: 3 snatches (60/42.5) (any kind) 6 overhead squats (60/42.5) 3 rope climbs 60 double unders Scaled- 10 rounds for time: 3 clean and jerks (60/42.5) 6 front squats (60/42.5) 6 strict pull-ups / banded 20 double unders / 120 single unders

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Tuesday endurance In pairs 50 Min Cap For time: 2 rounds- 50 Cal Bike 50 Synchro DB Squats 30 Cal Bike 30 Synchro DB Hang CJ 10 Cal Bike 10 Synchro Pull ups 30 Cal Bike 30 Synchro Down ups 50 Cal Bike 50…

CrossFit

wod

CrossFit BFG – CrossFit Gymnastics Pull-ups + pistols 10-9-8-7-6-5-4-3-2-1 pull-ups 20-18-16-14-12-10-8-6-4-2 alternating pistols Metcon Metcon (No Measure) EMOMx12: Min 1: 8 double dumbbell clean and jerks (2×22.5/15) Min 2: 16/13 cal ski Min 3: 24 jumping squats Metcon Metcon (Time) For time: 30 cal row 30 burpees over rower 20 cal row 20 burpees over…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: EMOM x 10 5 Back Squats + 10 Jumping Lunges @55% of your max squat EMOM x 10 1 Power Clean + 1 Hang Squat clean + 1 Jerk Metcon: For time 21/15/9 Calorie Row/ ski DB Thrusters (2 x 22.5/15kg DB) Toes…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOMx10: 30 double unders + 2 bear complex (60/42.5) Rest 2 mins. EMOMx20: Min 1: 2 rope climbs (15’) Min 2: 6 thrusters (60/42.5) Rest 2 mins. EMOMx10: 30 double unders + 2 bear complex (60/42.5)

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Find a max for this complex: 1 Power snatch + 1 OHS 1 Squat snatch + 1 OHS Every 45 seconds x 10 3 Touch and Go Power Cleans Metcon: For time 3 rounds: 21 Alternating DB snatches 14 Calorie Bike/Ski/Row straight into… 3 rounds:…

CrossFit

wod

CrossFit BFG – CrossFit Metcon Metcon (Time) 20 rounds for time: 3 bar muscle-ups / strict pull-ups / chest to bar 6 toes to bar / knees to chest 9 front squats (42.5/30)

Endurance

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Endurance WOD Solo 0-12 mins For time 50/40 Cal bike 100 Air squats 50/40 Cal bike Rest 3 15-27 mins 5 rounds for time: 20/14 cal ski 10 Push ups 10 Burpees Rest 3 30-42 mins 10 rounds for time 10/7 cal row 10…

CrossFit

wod

CrossFit BFG – CrossFit Gymnastics Wall walks + handstand walk 5 sets for quality: 5 wall walks / 10 inch worms 50 feet handstand walk / 50 sec. handstand hold against the wall Metcon Metcon (No Measure) EMOMx12: Min 1: 14/12 cal ski Min 2: 12 double dumbbell snatches (2×22.5/15) Min 3: 10 burpees Metcon…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard CrossFit (No Measure) 12 min: find a heavy for this complex ‘Bella Complex’ 1 Clean 1 Jerk 1 Front squat 1 Jerk Every 45 seconds x 10 3 Touch and Go Power Snatches Metcon- For time 20 Thrusters (52.5/37.5) 40 Calorie Bike 20 Thrusters (52.5/37.5)