Crossfit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Clean and Jerk doubles (5×2) Make sure all 5 sets are heavy but good form Metcon Metcon (Time) 9 Thrusters 42.5/30kg 35 DU/ 70 single skips 10 rounds for time AKA 17.5 15 minute cap Metcon (No Measure) 10 minute alternating emom 5-15 unbroken t2b 45 second double kettlebell…

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) Every 4 minutes for 20 minutes 20/15 cal row 15 burpees over rower 10 dumbbell thrusters 22.5kg/15kg GO as fast as possible

Anarchy hour

wod

CrossFit BFG – Anarchy Hour Metcon Metcon (No Measure) Teams of 4 100 cal Bike to start the workout 50 wall balls 50 burpees over bar 50 press ups 50 cal ski erg 50 kettlebell high swings 5 rounds 100 cal bike to finish Max calorie row is score.

TeamWOD

wod

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3s: (One Athlete Works At A Time) 50 Cal. Assault Bike 50 Snatches (60Kgs/42.5Kgs) 50 Cal. Assault Bike 50 Cleans 50 Cal. Assault Bike 50 Handstand Push-Ups 50 Cal. Assault Bike 50 Toes To Bar 50 Cal. Bike Cool Down

Crossfit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Clean complex (20 Minutes to hit 5×1) 1 clean 1 front squat 1 clean 1 jerk Metcon Metcon (Time) 10 c2b 15 dumbbell cleans 22.5kg/15kg 20 dumbell lunges 5 rounds for time. ( want you to pace each round within 10 seconds of each other, keep a steady speed…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Handstand Walk + Muscle Ups 5 Rounds Of: 50′ Handstand Walk 5 Muscle Ups Weightlifting Thruster + Cluster EMOMx10 Odd: 6 Thrusters (60Kgs/42.5Kgs) Even: 3 Clusters Metcon Metcon (Time) 7 Rounds For Time: 7 Handstand Push-Ups 7 Cleans (60Kgs/42.5Kgs) 7 Push Jerks 7 Burpees Over The Bar 7 Pull-Ups…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Plate walk + Toes to bar 4 rounds for quality: 10 Plate walks 15 toes to bar *unbroken sets Weightlifting Snatch complex Emom x 10 1 snatch pull + 1 power snatch + 1 overhead squat + 1 squat snatch (60-70% of 1RM) Metcon Metcon (AMRAP – Rounds and…

Team WOD

wod

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 2s: Buy In: 100 Synchro Abmat Sit-Ups Then, 9-15-21 Deadlifts (100/70) Handstand Push-Ups Toes To Bar Straight Into… 21-15-9 Cleans (60/42.5) Ring Dips Pistols Straight Into… 9-7-5 Muscle-ups Snatches (60/42.5) Straight Into… 5-7-9 Rope Climbs D-Balls Over Shoulder (70/50) Cash Out: 50 Synchro Burpees

TeamWOD

wod

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 2s: (For Time) Buy In: 1000m SkiErg 3 Rounds For Time Of: 40 Strict Presses (40Kgs/25Kgs) 30 Partner Skip Rope 20 Synchro Burpee Pull-Ups 10 Power Snatches (60Kgs/42.5Kgs) Cash Out: 20 Rope Climbs Cool Down