CrossFit BFG – CrossFit Warm-up Weightlifting Hang Clean Heavy single 10 minute emom 2 reps @80% of heavy single Weightlifting Push jerk Heavy single 10 minute emom 2 reps @80% of heavy single Metcon Metcon (Time) 10 c2b 5 c+j 60/30 12 c2b 4 c+j 70/40 14 c2b 3 c+j 80/50 16 c2b 2 c+j…

EMOM Madness

CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (AMRAP – Reps) 20 Minute emom 15/10 cal bike 20 wall balls 9kg/6 10 burpee box jump overs 50 DU Cool Down

Anarchy Hour

CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 7 stations 7 minute AMRAP 15 reps each Assault bike Kettlebell front squats Rower Burpees over rower wall balls Ski erg Burpee box jumps Press ups Ab mat Hanging knee raises Bicycles Slam balls (heavy) Mountain climbers Pull ups/ Ring rows Double clean and jerk…

Team WOD

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) Teams Of 3: 100 Deadlifts (60Kgs/42.5Kgs) 80 Hang Power Cleans 60 Front Squats 40 Jerks 20 Thrusters One Athlete works at a time EMOM: Stop where you are and all 3 athletes complete 5 burpees Cool Down

Intensity x3

CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) Jackie 1000 Row 50 Thrusters Barbell only 30 pull ups Metcon Metcon (Time) 100 Burpees for time Cool Down

Strength and size

CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) 30/30×4 Wide grip bench press TRX chest fly Barbell upright row Alternating kettlebell press Front squats 60/40 Squat pulse Deadlifts Cool Down


CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) For Time: 30 Snatches (60Kgs/42.5Kgs) Metcon Metcon (Time) 5 Rounds For TIme: 400m Run 15 Overhead Squats (42.5Kgs/30Kgs) Gymnastics HSPU + V-Ups Emom 0:00-4:00 10 HSPUs 4:00-8:00 15 V-Ups


CrossFit BFG – CrossFit Warm-up Weightlifting Power snatch Hang power snatch (8×1) Weightlifting OHS (5×3) 3 second pause in bottom position Metcon Metcon (Time) 21/15/9 Thrusters 42.5kg/30kg Burpees over bar. Make it hurt and go unbroken. Cool Down