Home workout

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Warm up: 3 Sets- all with pvc pipe 10 stiff leg deadlifts 10 Dislocations 10 Thrusters Metcon for time: (All with one DB/KB) 120 DB snatches Emom 8 Lateral Jumps over DB 60 DB Hang Clusters Emom 8 Jumping Lunges 30 DB devil presses Emom 8…

Home workout

CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) Emom x 10 1st min: 15 press ups 2nd min: 30 squats Emom x 10 1st min: 15 Burpees 2nd min: 30 jumping lunges

Saturday morning

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Saturday morning: Warm up: 1 min plank 1 min press up 30 secs rest X 2 Metcon: 45 mins rolling clock 3 workouts! If you complete before the 15 mins then you rest up until the next 15 mins. If you don’t finish stop where you…

Home workout

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Today’s live session: Warm up: 20 secs on/ 10 secs off – squat hold – Vsit hold – Hollow hold – Press up hold 3 rounds Metcon: 12- min emom 1- 35 Air squats 2- 8 Burpee DB deadlifts Rest 3 mins 12 min emom…

Home Workout

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursdays session: Warm up: 2 sets – 10 air squats 2 sec pause in bottom position – 20 Russian twists – 30 mountain climbers Metcon: Every 5 mins x 5 30 STOH DB/KB/ Barbell 15 jumping lunges 20 Front squats DB/KB/ Barbell 10 hand release…

Home workout

CrossFit BFG – Gymnastics Skills View Public Whiteboard Metcon (Time) Thursday evening session Metcon: 5 rounds for time: 50 kettlebell swings 40 kettlebell alternating lunges 30 kettlebell squats 20 kettlebell snatches 10 kettlebell thrusters

Bodyweight workout

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Wednesday live session: Warm up: 3 sets 20 pvc pipe dislocations 20 reverse lunges 20 Hilo planks (10each side) Metcon for time: 30-27-24-21-18-15-12-9-6-3 Air squats 20-18-16-14-12-10-8-6-4-2 Push ups 10-9-8-7-6-5-4-3-2- 1 Down ups Rest 3 mins. 15-12-9-6-3 Jumping air squats 10-8-6-4-2 Clap push ups or Hand R…

Home workout

CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Warm up: 3 sets 15 press up toe touches 10 v sit to l sit 5 walk outs Metcon: 0-7 mins : AMRAP 7 Single arm Devil press 7 Sit ups 7 DB OHS ( 1 min rest) 8-15 mins: EMOM 6-15…

Home Endurance

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Metcon- 1 min on / 1 min off For Max Reps Unbroken plank = 30 reps 1- 1 min plank or Max Cals 2- DB/KB snatch or Barbell GTOH 40/30 3- Amrap- 10 air squats + 10 Jumping lunges 4- Hand release…

Lunch home workout

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) BFG Monday classes.. Lunch: Warm up 3 sets 10 PVC pipe presses in front 10 PVC pipe back squats 10 PVC pipe behind the neck presses 10 PVC pipe OHS Metcon: 1 min on / 1 min off Rx 40kg/30kg BB RX 2×22.5DB/ 2×15 Use whatever…