Gymnastics
CrossFit BFG – Gymnastics Skills Warm-up Gymnastics Pull Ups (5x Max sets ) Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) Emom x 10 2 Power Cleans + 2 Thrusters (60Kgs/42.5Kgs) Metcon Metcon (Time) 5 Rounds For Time: 60 Double Unders 30 Cal. Row 15 Squat Snatches (60Kgs/42.5Kgs) Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For Time: 50 Back Squats (60Kgs/42.5Kgs) 40 Pull-ups 30 Shoulder to Overhead (60Kgs/42.5Kgs) 50 Front Squats (42.5Kgs/30Kgs) 40 Pull-ups 30 Shoulder to Overhead (42.5Kgs/30Kgs) 50 Overhead Squats (30 Kgs/20Kgs) 40 Pull-Ups 30 Shoulder to Overhead (30Kgs/20Kgs) Cool Down
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 2 Minutes on amrap 1 Minute on x3 20 wall balls 20 DU Hang power cleans 20 Kettlbell snatch 20 press ups 20 squats 15 pull ups 15 T2B 15 High swings 15 OHS 15 Power cleans 10 BOB 10 Thrusters Cool Down
Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 2 Minutes on AMRAP 30 seconds off x 2 10 cal bike 10 burpees 10 Thrusters 10 BOB Max Cal row Cool Down
Team WOD
CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Partner WOD: For time, partners breaking up the work as needed: 2000m SkiErg 50 Double Unders (Unbroken) 50 Deadlifts (70Kgs/ 50Kgs) 50 Double Unders (Unbroken) 50 Hang Squat Cleans 50 Double Unders (Unbroken) 50 Front Squats 2000m Row Cool Down
Strength and size
CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) Partners x4 Push press Narrow grip press ups Chin ups Single arm row Stiff leg deadlifts Leg raised split lunges Ski sit Banded walks Cool Down
Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) 50,40,30,20,10 Burpees High swings squat to press Cal bike Man makers Metcon Metcon (Time) 50,40,30,20,10 Burpees Squat to row Clean and press Cal ski erg Squat cleans Cool Down
CrossFit
CrossFit BFG – CrossFit Warm-up Metcon Metcon (Weight) Alternating On the Minute x 20 1 Round of Cindy 3 Deadlifts (Climb in Weight) 1 Rounds of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats Metcon Metcon (Time) For Time: 15-10-5 American Kettlebell Swings (32Kgs/24Kgs) Toes to Bar 600m Medball Run (9Kgs/6Kgs) 5-10-15 Americana Kettlebell Swings…
Barbell Club
CrossFit BFG – Barbell Club Warm-up Weightlifting Power Clean Hang power clean Squat clean (5×1) Weightlifting Push press split jerk (5×1 ) Perform 4 push presses followed by 1 split jerk Weightlifting Back Squats (5×3 Heavy ) Cool Down