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)…
CrossFit – Mon, Oct 31
CrossFit BFG – CrossFit CrossFit (No Measure) Strength work 5 sets: 3 push jerks (power clean up) EMOM x 10 4-7 deadlifts (80/60) + 4-7 Toes to bar Metcon: In pairs 2 min ON / 1 min OFF x 5 30 synchro lunges 10 synchro db snatches IRT: Max cal bike
Advanced Gymnastics – Thu, Oct 27
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) EMOM x 8 1/ 30 sec push up hold 2/ 30 sec ring support Ring muscle up drill work Metcon- 5 rounds 20/16 calorie row 7 Bar Mu or 7 c2b or 7 Kipping pull ups
CrossFit – Thu, Oct 27
CrossFit BFG – CrossFit CrossFit (No Measure) Strength work 5 sets of: 3 strict presses (power clean into position) EMOM x 10 2 Squat Cleans + 2 Squat snatches (50/35) Metcon- In Pairs 42/30/18 Cal Bike Thrusters (42.5/30) *10 synchro down ups after each round.
CrossFit Endurance WOD – Tue, Oct 25
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Endurance (No Measure) In pairs 20 min window to complete: 500/400/300/200/100m Row 50/40/30/20/10 Deadlifts (70/50) 50/40/30/20/10 synchro HRPU Rest 5 mins 20 min window to complete: 50/40/30/20/10 Calorie Bike 50/40/30/20/10 Back rack lunges (50/35) 25/20/15/10/5 synchro Down ups