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CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Metcon: 24 mins 2 min each interval Round 1- 90secs on/ 30 off Round 2- 80secs on/40 off Round 3- 70 secs on/ 50off Round 4- 60 secs on/60 off 1- 30 jumping squats + Max DB hang CJ 2- 20 sit ups +…

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm up: 3 sets- all with pvc pipe 15 Dislocations 15 Stiff Leg DL 15 Strict Press Metcon: every 2 mins 1- 90 secs Cals or Skips or Jumps over DB 2- 40 jumping lunges + 20 V ups 3- 20 Thrusters + 10 Down…

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CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (Time) Metcon: For time 21-15-9-15-21 All with 2 dB / Kb Strict presses Squats Thrusters * Every break 5 burpees

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Monday live session: 3 sets: 8 Hilo planks 8 side plank up downs 8 side plank up downs Metcon: 5 rounds: 21 DB hang snatch 21 Ab mat sit ups 5 rounds: 15 DB squats 15 Hand release push ups 5 rounds: 9 DB hang clusters…

Sat morning

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Saturday session: Warm up: 45 sec v sit 45 sec press up hold x 3 Metcon: 4 min max 3 min max 2 min max 1 min max ( 1 min Rest between each) 1- Amrap- 32 Mountain climbers 24 Jumping lunges…

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Friday live session: Warm up: 3 sets: 30 sec plank 30 sec side 30 sec side 30 sec rest. Metcon- Emom x 15 1- 30 Air squats 2- 20 Sit ups 3- Max Burpees Rest 2 mins Emom x 15 1- 30 Jumping lunges…

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Warm up: 30 secs press up hold + 5 push ups 30 secs Squat hold + 10 Air squats x 3 Metcon: 12 Rounds for time All using one Dummbbell or KB Complete each round using the same arm. Alternate each round. 10 DB Hang Snatch…

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Wednesday live Metcon: For time 50-40-30-20-10 DU / Jumps over DB or DB Goblet squats 25-20-15-10-5 Hand release push ups 10-20-30-40-50 Jumping squats 5-10-15-20-25 DB STOH

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Tuesday live session: Warm up: Core Emom x 5 20 sec v sit + 20 sec plank Emom x 5 20 sec hollow + 5 v ups Metcon- For time 10 rounds: 10 DB hang CJ 10 DB reverse lunges OH/Goblet 10-9-8-7-6-5-4-3-2-1 Down ups.

Home workout

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) Endurance wod Metcon: Every 4 mins x 24 10 right arm strict press 10 right arm front squats 10 left arm strict press 10 left arm front squats 50 jumping jacks 10 right arm thrusters 10 left arm thrusters