CrossFit – Thu, Nov 10

CrossFit BFG – CrossFit CrossFit (No Measure) Strength work 5 sets 3 Overhead squats (Same weight throughout For time Isabel 30 snatches (60/42.5) Metcon- use 1 db 3 rounds for time 30 db overhead lunges 20 db hang CJ 10 Bar mu/ C2B/ pull ups

Advanced Gymnastics – Thu, Nov 10

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) EMOM x 12 Min 1: 50 sec dead hang Min 2: 50 sec max tuck ups Min 3: Rest Metcon- For time 50/40 Calorie Bike/Row 50 Wallballs (9/6) 50 Toes to bar 25/20 Calorie Bike/Row 25 Wallballs (9/6) 25 Toes to bar

CrossFit Endurance WOD – Tue, Nov 8

CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) IN PAIRS- For time 2000m Row 100 Burpee Dumbbell Deadlifts 1000m Row 75 Burpee Dumbbell Cleans 500m Row 50 Devil presses Or Bike calories (120/80/40) Use 2 dbs 22.5/15kgs

CrossFit – Mon, Nov 7

CrossFit BFG – CrossFit CrossFit (No Measure) Monday BFG Strength work: 5 sets 3 front squats + 1 Jerk For time 30 clean and jerks (60/42.5) In pairs 5 rounds 20 Overhead squats (50/35) 20 synchro sit ups 20 Toes to bar

EMOM Madness – Mon, Nov 7

CrossFit BFG – EMOM Madness Emom/ skil (No Measure) Skill work 5 sets- 3 snatch balances keep it light focus on speed of getting under the bar. EMOM x 10 1 squat clean (build weight each set) E2MOM for 18 mins 0-2: 30/16 Calorie Bike 2-4: 10-15 db thrusters + 10-15 burpees over db 4-6:…

CrossFit – Thu, Nov 3

CrossFit BFG – CrossFit View Public Whiteboard CrossFit (No Measure) Strength work 4 sets 8 front squats (clean up) (same weight each set) EMOM x 10 3-6 STOH (60/42.5) + 3-6 Burpees over bar Metcon: In pairs – 12 min AMRAP 20 synchro air squats 20 calorie bike or row 10 burpee pull

Advanced Gymnastics – Thu, Nov 3

CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) Emom x 8 Min 1: 30 sec vsit hold Min 2: 30 sec max TTB or hanging knee raises Handstand walk Practice Metcon: 21 db squats 50ft HSW or 10 HSPU or 15 HRPU 15 db hang power cleans 50ft HSW or 10 HSPU or 15 HRPU…

CrossFit Endurance WOD – Tue, Nov 1

CrossFit BFG – CrossFit Endurance WOD BFG endurance (No Measure) In pairs 3 x 12 min parts (3 min rest between each) A) EMOM x 12 1/ 20-30 Wallballs 2/ 10-15 synchro down ups B) EMOM x12 1/ 20-30 sit ups 2/ 6-10 synchro single arm devil presses C) AMRAP x 12 10 cal row…

EMOM Madness – Mon, Oct 31

CrossFit BFG – EMOM Madness Skill/ Emom (No Measure) 5 sets: 3 behind the neck presses 12 min build to a heavy: 1 rep max snatch EMOM x 30 1/ 8-15 cal bike 2/ 5 Clean Jerks (60/42.5) + max Bob 3/ Rest 4/ 8-15 cal bike 5/ 5-10 C2B + max power snatches (60/42.5)…