CrossFit BFG – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds For Time: 10 Front Squats (85Kgs/60Kgs) 20 Box Jumps (24”/20”) 50 Double Unders / 100 Single Unders Metcon Metcon (Time) 27-21-15-9 KettleBell Swings (32Kgs/20Kgs) Burpees 400m Row Gymnastics Handstand Hold 10 x :20 sec. On :10 sec.Off


CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) AMRAP 7 Power Snatch (50Kgs/35Kgs) EMOM: 7 Wallballs (9Kgs/6Kgs) Metcon Metcon (Time) 3 Rounds for time:: 30 Alternating Pistols 20 Pull-Ups 10 Hang Power Cleans (80 Kgs/60 Kgs) Cool Down

Crossfit endurance

CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 30/30×4 Burpees over bar Thrusters DU High swings Power snatch wall balls squats pull ups Pistols Hand release Press ups Burpees over bar Cool Down

Suspension Training

CrossFit BFG – Suspension Training Warm-up Metcon Metcon (No Measure) 30/30 Press ups/ Chest fly Tricep extensions/ underarm rows Reverse fly/Dumbell shoulder press knee tucks Cool Down


CrossFit BFG – CrossFit Warm-up Weightlifting Clean and Jerk (6×1 @85%) Weightlifting Back Squats (5×3 ) Gymnastics Pull up EMOM (10 Minutes ) Gymnastics T2b EMOM (10 Minutes) Cool Down

EMOM Madness

CrossFit BFG – EMOM Madness Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Bergeron Test 7 thrusters 42.5kg/30kg 7 pull ups 7 burpees every minute for as long as possible 2 minute rest Alternating emom 20/15 cal row 15 burpees 20 minute cap Cool Down

Intensity x3

CrossFit BFG – Intensity x3 Metcon Metcon Metcon (No Measure) 1 Minute on 1 Minute off In pairs x3 Rowing Burpees over bar Dumbell Thrusters Swings Jump Squats Rowing Cool Down

Strength and Size

CrossFit BFG – Strength and Size Warm-up Metcon Metcon (No Measure) In pairs 30/30 x4 Standing shoulder press Kettlebell front raise Ring rows Barbell bent over rows Barbell back squats 5×10 Speed squats HEAVY Front rack kettlebell Lunges Cool Down

Team WOD

CrossFit BFG – Team WOD Warm-up Metcon Metcon (Time) 1 Minute on 1 Minute off 100/70 Cal Bike 100/70 Cal row 100 Burpees over bar 100 Wall balls 9/6 100 Push Jerks 50/30 100 Front squats 50/30 100 High swings 24/12 100 Squats Cool Down


CrossFit BFG – CrossFit Warm-up Weightlifting Snatches + Clean And Jerks Emom x 8 Minutes 1-4: 3 Snatches (70Kgs/ 50Kgs) Minutes 5-8: 5 Clean And Jerks (70Kgs/ 50 Kgs) Metcon Metcon (Time) For TIme: 2k Row 150 Double Unders 10 Rounds Of “Cindy”