CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Bar Complex 5 Sets Of: 1 Toes To Bar + 1 Pull-Up + 1 Chest To Bar + 1 Muscle-up Weightlifting Snatch Grip Deadlift + Strict Press 5×5 Snatch Grip Deadlifts (100% Of 1RM Snatch) 5×5 Strict Presses (40-50% Of 1RM Jerk) Metcon Metcon (Time) 4 Rounds For TIme:…

Crossfit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Back squats (5×8) Weightlifting 2 push jerks 2 split jerks (5x max weight ) Metcon Metcon (AMRAP – Rounds and Reps) 10 wall balls plus 10 burpees 4 Bar muscle ups/c2b plus 10 dumbbell snatches 20 minute alternating EMOM

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Handstand Push-Ups EMOMx10 6 Handstand Push-Ups Facing The Wall Weightlifting Clean Grip Snatch EMOMx10 3 Clean Grip Snatches (60-70% Of 1RM) Weightlifting Clean And Jerk EMOMx5 5 Power Clean + Squat Jerk (50-60% Of 1 RM) Metcon Metcon (Time) For Time: 60 Toes To bar 50 Handstand Push-Ups 40m…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics V-Ups + Hollow Rocks EMOMx5 15 V-Ups straight into.. EMOMx5 20 Hollow Rocks Weightlifting Clean And Jerk EMOMx5 4 Power Cleans (@75% Of 1RM Clean and Jerk) straight into.. EMOMx5 5 Push Jerks (Same Weight Used For Cleans) Weightlifting Overhead Squat 5 Mins. Overhead Squat Hold (PVC) (Unbroken) Metcon…

Crossfit endurance

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CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (Time) Halloween Special 31 reps Push Press Wall balls Kettlbell snatch Cal row Overhead squats Burpees squats Ab mat sit ups DU jump lunges 10 rounds

Intensity x3

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CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) Halloween special 31 reps Burpees swings wall balls squat jumps squat to press 10 rounds Cool Down

Crossfit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting 3 Position Snatch (6 sets ) Work up to a heavy set then perform 6 sets Weightlifting Deadlifts (5×3 ) Metcon Metcon (AMRAP – Rounds and Reps) Alternating 10 minute EMOM 10- 15 Thrusters 10-15 BOB Metcon Metcon (AMRAP – Rounds and Reps) Alternating 10 Minute EMOM 5 Hang…

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute EMOM 5 TnG Clean and jerks 60/45 plus 10 wall balls every minute for 10 minutes 2 minute rest 10 minute emom 5 Front squats 70/50 plus 10 BOB every minute for 10 minutes

Anarchy Hour Terrible 9’s

wod

CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (Calories) Assault bike 40 seconds on 20 seconds off 9 rounds Metcon Metcon (AMRAP – Rounds and Reps) 15 cal ski erg 15 press ups 9 minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 500 metre row 20 slam balls 9 minute AMRAP Metcon Metcon (AMRAP…