EMOM Madness
CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 1/ 50 DU 2/ 10 Deadlifts 100/70 plus 8 BOB 3/ 15 wall balls 7 Rounds
Barbell club
CrossFit BFG – Barbell Club Weightlifting Max out Friday Clean and jerk Snatch
Crossfit
CrossFit BFG – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute EMOM 5 tng clean and jerks 60/40 plus 5 c2b Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute Alternating EMOM 10-20 t2b (must be unbroken) 15 OHS 40/25 Metcon Metcon (Time) 35 Double unders 10 Burpees over bar 10 Rounds
Gymnastics
CrossFit BFG – Gymnastics Skills Metcon Metcon Metcon (No Measure) Handstand and handstand walks
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics Hanging L-Sit 10 Sec. On 20 Sec. Off For 10 Mins. Metcon Metcon (AMRAP – Reps) With a Running Clock: 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (60Kgs/42.5Kgs) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (50Kgs/35Kgs) 20:00 –…
CrossFit
CrossFit BFG – CrossFit Warm-up Gymnastics HSPUs + Wall Sit EMOMx10 Odd: 15 HSPUs Even: 40 Sec. Wall Sit Weightlifting Power Snatch + Overhead Squats 3 Sets Of 10 Touch And Go Power Snatches Every 3 Mins. (60-65% Of 1RM) 3 Sets Of 15 Overhead Squats Using The Same Weight Metcon Metcon (Time) 7 Rounds…
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 5 rounds of cindy 20 burpees 10 clean and jerks 400 metre run 4 rounds of cindy 20 burpees 10 c+j 400 metre run Repeat until 1 rounds of cindy
Crossfit
CrossFit BFG – CrossFit 1 clean 2 Front squats (5 sets ) For max weight Weightlifting Split jerk heavy single 3×2 80% of max weight hit Metcon Metcon (Time) 21/15/9 Cal row Burpees over rower 2 min rest 21/15/9 Wall balls Dumbell snatch 2 min rest 21/15/9 Cal bike Thrusters
Anarchy Hour
CrossFit BFG – Anarchy Hour Metcon Metcon (No Measure) In 3’s Assault bike Thrusters Rower Wall balls Burpees over bar Double kettlebell cleab Ski erg Pull ups Ab mat Toe touches
TeamWOD
CrossFit BFG – Team WOD Warm-up Metcon Metcon (AMRAP – Reps) Teams Of 3s: Check In: 100 Handstand Push-Ups 3 Rounds Of: 400m Run 2 Mins. Max Reps Alternating Wallballs 2 Mins. Max Synchro Burpees 3 Mins. Max Cal. Air Assaut Bike 1 Min. Rest Total No. Of Reps Is Your Score After Each Round…