Crossfit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Front Squats (6×3 Heavy ) Weightlifting Snatch Balance (5×1 Heavy ) Metcon Metcon (Time) 10 bar facing burpees 10 T2B 5 DBall Throws 30/70kg 5 Squat snatches 10 bar facing burpees 10 T2B 4 Dball throws 4 Squat snatches Keep going until 1 Dball and 1 snatch at 90kg…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) 0:00 – 10:00 2000 Meter Row Max Clean & Jerks (60Kgs/42.5Kgs) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 1000 Meter Row Max Power Snatch (50Kgs/35Kgs) in time remaining 20:00 – 23:00 Rest 23:00 – 27:00 500 Meter Row Max Thrusters (42.5Kgs/30Kgs) in time…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Metcon Metcon (No Measure) EMOM x 10 Odd: 10 HSPUs Even: 10 Toes To Bar Weightlifting Jumping Back Squats (5×10) Metcon Metcon (Time) For Time: 150 Wallballs (9Kgs/6Kgs) EMOM: 4 Burpees Cool Down

Intensity x3

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CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 3’s Workout x2 Wall balls burpees rest x2 Assault bike Squat to press High swings Slam balls Wall balls Burpees Cool Down

Crossfit Endurance

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CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (Time) 60 Du 50 Wall balls 40 Dumbell snatches 30 Burpees over bar 20 Pistols 10 Ring Muscle ups/ Strict pull ups 3 rounds Cool Down

EMOM Madness

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CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (No Measure) Alternating 10 minute EMOM 10 clean and jerks 60kg 15 burpees 2 Minute rest 10 minute EMOM 5 strict HSPU 40 DU Cool Down

Crossfit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Hang Clean push Jerk Split jerk Double (6×2 Heavy) Don’t drop the bar until the whole set is done Metcon Metcon (Time) 21-15-9 Front squats Push jerk 60/30 21-15-9 Power clean c2b Cool Down

Anarchy hour

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CrossFit BFG – Anarchy Hour Metcon Metcon (No Measure) 30 cal bike 30 squat to press 3 rounds 2 k row 30,20,10 Ski erg Burpees 50 wall balls 30 box jumps 3 rounds 30 slam balls Run 3 rounds

Team WOD

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CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) For Time: Teams of 2 400m Run (Both Athletes) 100 Pull-Ups (One Hanging on the bar) 200 Push-Ups (One Holding Push-Up Plank) 300 Abmat Sit-Ups (One Holding Elbow Plank) 400 Air Squats (One Holding Bottom Position In A Squat) 400m Run (Both Athletes) Cool Down