Advanced Gymnastics – Thu, Feb 2
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 4 sets: 5 strict HSPU 10 barbell rows 4 sets: 10 toes to ring 10 hi-lo planks Metcon: 10 rounds for time 3 devil presses 25ft HSW/ 3 wall walks
CrossFit – Thu, Feb 2
CrossFit BFG – CrossFit CrossFit (No Measure) Strength work: 5 sets 1 snatch balance + 1 overhead squat EMOM x 10 Snatch deadlift + Snatch + hang snatch + OHS Metcon- In pairs 2 Rounds for time 25 cal bike 50 db squats 50 db stoh 25 synchro down ups
CrossFit Endurance WOD – Tue, Jan 31
CrossFit BFG – CrossFit Endurance WOD Endurance (No Measure) In pairs AMRAP x 20 500m Row 40 synchro lunges 30 synchro db hang CJ 20 strict pull ups REST 5 AMRAP x 20 20 strict HSPU 30 synchro db squats 40 synchro hanging knee raises 50 cal bike
CrossFit – Mon, Jan 30
CrossFit BFG – CrossFit CrossFit (No Measure) Strength 5 sets: (build each set) 2 front squats + 1 jerk EMOM x 10 (All sets at same weight) Deadlift – clean – hang clean – jerk METCON In pairs 3 rounds for time 500m Row 50 dumbbell deadlifts (22.5/15s) 25 synchro toes to bar
EMOM Madness – Mon, Jan 30
CrossFit BFG – EMOM Madness EMOM/ Skill (No Measure) EMOM x 10 3 touch and go power snatches EMOM x 36 1- 8-15 calorie bike 2- 5-10 thrusters + 5-10 bob 3- Rest 4- 8-15 calorie row 5- Max double unders 6- Rest
Advanced Gymnastics – Thu, Jan 26
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) 5 sets for quality 5 chin ups 5 ring dips Straight into 5 sets 10 lateral raises 10 tricep kickbacks (EA) Metcon For time 300/250m Row 9/6/3 Squat cleans (build in weight) Burpee bar mu/ c2b/pull up
CrossFit – Thu, Jan 26
CrossFit BFG – CrossFit CrossFit (No Measure) 5 sets of 3 Deadlifts (all at 70%) EMOM x 10 1/ 1 power snatch + 2 ohs 2/ 2 squat snatches Metcon- In pairs AMRAP x 12 21 synchro Db oh lunges (1db each) 15 overhead squats 42.5/30 9 devil presses (2db)
EMOM Madness – Mon, Jan 23
CrossFit BFG – EMOM Madness EMOM/Skill (No Measure) 5 sets of 1 power snatch + 1 hang squat snatch + 1 OHS (Aim to build in weight each set) EMOM x 12 Min 1: 10-20 double snatches Min 2: 10-20 cal row Min 3: 20-60 double unders Rest 3 EMOM x 12 Min 1: 10-20…
CrossFit – Mon, Jan 23
CrossFit BFG – CrossFit CrossFit (No Measure) 5 sets of 3 push presses (Same weight throughout) EMOM x 10 Min 1: 1 power clean + 2 front squats Min 2: 2 squat cleans Metcon- In pairs AMRAP x 12 21 synchro down ups 15 thrusters (42.5/30) 9 wall walks
CrossFit – Thu, Jan 19
CrossFit BFG – CrossFit CrossFit (No Measure) For quality 10-8-6-4-2 Strict presses (50/60/70/80/90%) Every 2 mins x 5 15-12-9-6-3 power cleans (increase weight every 2 mins as reps drop) Metcon 4 rounds for time 400m Row 30 synchro db hang snatches (1 db each) 20 db thrusters (2 dbs) 10 synchro toes to bar