Category Archives: wod

Team WOD

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 2 (One Athlete Works At A Time) For Time: Cash in 1000m Row 3 Rounds Of: 10 Rope Climbs 20 Snatches (60Kgs/42.5Kgs) 30 GHD Sit-Ups / 60 Abmat Sit-Ups 40 Toes To Bar 50 Double Unders Cash Out 1000m Row Cool Down

Strength and size

CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) 12 Minute Alternating EMOM 10 bench press 10 pull ups 12 Minute Alternating EMOM Back squats Ski sit 12 Minute Alternating EMOM Bent over row Handstand press ups 12 Minute Alternating EMOM 5 Double kettlebell Clean and jerks 15 Narrow press ups

Barbell Club

CrossFit BFG – Barbell Club Warm-up Weightlifting Barbell cycling C+J 4 sets 10 reps UNBROKEN Work up to heaviest set Weightlifting Barbell cycling squat snatch 4 sets 10 reps Squat snatch Weightlifting Narrow grip overhead squats (5×5)

Gymnastic Skills

CrossFit BFG – Gymnastics Skills Warm-up Gymnastics Pull up EMOM Every 2 minutes 10-25 reps Gymnastics T2B EMOM Every 2 minutes 5-20 T2B

Crossfit

CrossFit BFG – CrossFit Warm-up Weightlifting Clean and T2B EMOM Alternating EMOM 12 minutes 80% TnG Squat clean triple 12-18 T2B Metcon Metcon (AMRAP – Rounds and Reps) Alternating EMOM 10 minutes 10-20 cal row 10-15 c2b Metcon Metcon (No Measure) 20/10 cal bike 1 Round DT 70/45 1-30 rest 6 rounds Must be unbroken

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Handstand Push-Ups EMOMx10 5 Deficit Handstand Push-ups Weightlifting Back Squats 5×5 3 Sec. Pause Back Squats @ (65% Of 1RM) Weightlifting Deadlift 3×10 Deadlifts (Nice And Slow) (65 % Of 1 RM) Metcon ()

Crossfit Endurance

CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 40 Minute EMOM 10-20 cal row 10 Thrusters plus 5 thrusters 10-20 cal bike 10 power cleans plus push jerks rest Cool Down

Anarchy Hour

CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) In pairs 1 minute on 1 minute off x3 Assault bike Ski erg wall balls BOB Rower Dumbell thrusters Double kettlebell cleans Ab mat sit ups Cool Down

EMOM Madness

CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (No Measure) 21 Minute EMOM 10-22 cal row 10-25 wall balls 30 du plus 5-10 burpees Cool Down

Strength and size

CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) 12 Minute Alternating EMOM 10 bench press 10 pull ups 12 Minute Alternating EMOM Back squats Ski sit 12 Minute Alternating EMOM Bent over row Handstand press ups 12 Minute Alternating EMOM 5 Double kettlebell Clean and jerks 15 Narrow press ups