Endurance

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) In Pairs 0-10 mins 2500m Row In remaining time Max Toes to bar Rest 2 12-22 mins 2000m Row In remaining time Max Lunges Rest 2 24-34 mins 1500m Row In remaining time Max Wallballs Rest 2 36-46 mins 1000m Row In remaining time YGIG…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 10 Min 1: 1 Front Squat Min 2: 3 Back Squats Every 20 seconds x 30 1 Clean + Jerk Metcon For time 10 Thrusters 40/30 10 Pull ups 10 Burpees over bar Rest 1 min 10 Thrusters 50/37.5 10 Pull ups 10…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 10 sets: 2 Snatch Balances Focus on technique rather than weight on this. EMOM x 10 2 Power Snatches + 1 Squat Snatch Metcon: 3 rounds for time 20 DB snatches 15 Burpees over DB 10 Ring MU/ C2B/ Pull ups 500m Row

Endurance

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Endurance In pairs 0-21 mins: 5 min on / 2 min off x 3 40 synchro Air squats 30 synchro Lunges 20 synchro HRPU 10 synchro Down ups IRT – Max Cal bike 21-40 mins: 19 min AMRAP 10 Cal Bike 150m Run together Each…

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work: 10 sets 2 Push Jerks EMOM x 10 2 Power Cleans + 1 Squat cleans Metcon- For time: 3 Rounds 14 DB Hang CJ 14 Toes to bar Straight into.. 3 Rounds 14 DB Hang Clusters 7 BMU/ C2B/ Pull ups

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strength work 10 sets 3 strict presses Build in weight every 2 sets EMOM x 12 1- 3 snatches 2- 2 snatches 3- 1 snatches Metcon- 5 rounds for time 20 DB OH lunges 15/12 Cal Bike /Row 10 Burpees over DB

Endurance WOD

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Endurance in 3s: 40 minute cap Part A) Max Calorie Bike Part B) 5 rounds for time 400m Run as a pair 40 Synchro Lunges 30 DB Hang squat cleans 20 Synchro HRPU 10 DB burpee CJ

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Strenght work- 10 sets: 3 Front Squats Change weight every 2 sets. EMOM x 12 Min 1: 3 Clean + Jerks Min 2: 2 Clean + Jerks Min 3: 1 Clean + Jerk Metcon: For time 40-30-20-10 Wallballs 20-15-10-5 Single arm Devil presses

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets: 2 Split Jerks Increase in weight each set. Every 30 seconds x 20 1 Squat Clean Metcon: For time 42-30-18 Calorie Row/Ski DB Hang snatches (1 x 22.5/15kg)

Endurance WOD

wod

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Calories) In pairs 3 x 12 mins (3 min rest between each) 1- Max Cal Bike E2MOM inc 0:00 15 synchro dB snatches 2- Max Cal Row E2MOM inc 15:00 10 synchro single arm dB thrusters 3- Max Cal Ski E2MOM inc 30:00 5 synchro single arm…