Intensity x3

CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 20 Minute EMOM 10-15 cal row 10 wall balls plus 10 burpees 10-15 cal bike 10 wall balls plus 10 burpees Cool Down

Crossfit Endurance

CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 20 Minute EMOM 10-15 Row 10 wall balls plus 10 burpees 10-15 Cal bike 10 wall balls plus 10 burpees 2 Minute rest 20 minute EMOM 15 Dumbell thrusters 8 dumbell OHS each arm 70 DU REST Cool Down

Crossfit

CrossFit BFG – CrossFit Warm-up Weightlifting Hang power clean Triples (6×3 ) Has to be touch and go Progressive weight through the sets Weightlifting Push jerk triples (6×3) Had to be touch and go Progressive weight through the sets Metcon Metcon (Time) Grace 60/42.5kg EMOM 5 front squats 2 minute rest 15 Pull ups 10…

EMOM Madness

CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (No Measure) 1/ 6/ 10 cal row plus 6 burpees over bar 2/ 6/10 cal bike 6 Thrusters 3/ 6/10 cal ski erg 6 clean and jerks rest 5 rounds Cool Down

Anarchy Hour

CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 2 Minutes on 1 minute off x 3 Cal Bike 40+/25+ Rower 650+/500+ 10 Thrusters 10 Burpees over bar 2 minute AMRAPS 30 wall balls Max mountain climbers 10 Ring rows 10 Ring press ups AMRAP 10 High swings 10 Squat to pres AMRAP Cool…

Team WOD

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3: 150 KB Swings (24Kgs/18Kgs) 150 OverHead Squats (42.5Kgs/30Kgs) 150 Power Snatches (42.5Kgs/30Kgs) 300 Double Unders 150 Pull-ups 150 Cal. Row 50 Wall Climbs

Intensity x3

CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 10 cal bike 10 burpees over bar 10 thrusters 1 minute rest Amrap 15 minites 15 wall balls 15 cal row 15 kettle bell squat to press 1 minute rest AMRAP 15 Minutes

Strength and Size

CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) Narrow grip bench press Barbell underarm bent over rows Seated shoulder press TRX press up with knee tuck 5×15 Explosive jump squats 5×15 Split squats Metcon (No Measure) Narrow grip bench press Barbell underarm bent over rows Seated shoulder press TRX press up with…

CrossFit

CrossFit BFG – CrossFit Warm-up Gymnastics Double Unders Emom x 10 50 Double Unders Weightlifting Split Jerks 5 Sets Of 3 Split Jerks (85% Of 1RM) Metcon Metcon (Time) 7 Rounds For Time: 7 Handstand Push-Ups 7 Thrusters (60Kgs/42.5Kgs) 7 Toes To Bar 7 Deadlifts (110Kgs/75Kgs) 7 Burpee Pull-Ups Cool Down

Barbell Club

CrossFit BFG – Barbell Club Warm-up Weightlifting Hang touch and go squat snatches (5×5) Weightlifting High hang snatches (10×2) Focus on speed/tekkers and not weight Weightlifting 1 Snatch balance 3 overhead squats (5×1 complex) Cool Down