Anarchy Hour

CrossFit BFG – Anarchy Hour Warm-up Metcon Metcon (No Measure) 45 seconds supersets 30 seconds rest x4 Assault bike Jump squats Rower Burpees Ski erg Press ups Dumbell burpees Dumbell thrusters Heavy slam balls Squat hold Pull ups Plank T2B/Ab mat sit ups V ups Double clean and press High swings Cool Down

Team Wod

CrossFit BFG – Team WOD Warm-up Metcon Metcon (AMRAP – Reps) Teams of 2’s Ascending ladder by 3’s for 14 mins. 3 Thrusters (42.5kgs/35kgs) 3 ClapPush-ups 6 Thrusters 6 Clap Push-ups 9 Thrusters 9 Clap Push-ups … Metcon Metcon (Time) Switch your partner One Athlete works at a time (other’s holding the push-up plank) 2…

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

Intensity x3

CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (Time) 50 Burpees 40 wall balls 30 Dumbell snatches 20 squat cleans 10 Heavy DBalls 3 rounds Cool Down


CrossFit BFG – CrossFit Warm-up Weightlifting Back Squats (5×3) Weightlifting Split Jerks (6×3) Metcon Fran (Time) Fran 21/15/9 Thrusters Pull ups

Barbell Club

CrossFit BFG – Barbell Club Warm-up Weightlifting Hang clean (6×2) Weightlifting High Hang Clean (6×1) Weightlifting Split Jerk (6×2) 2 second pause in catch position Cool Down


CrossFit BFG – CrossFit Warm-up Weightlifting Snatch EMOM (15×2) 15 minute emom 2 reps every minute working up in weight. If you fail at any weight drop down. Weightlifting Snatch Balance (5×2) Weightlifting Sotts press (5×2) Metcon Metcon (Time) 15 Reps Wall balls T2B OHS 50/30 3 rounds for time Cool Down

Gymnastic skills

CrossFit BFG – Gymnastics Skills Warm-up Gymnastics Kipping Perfection 🙂 Working on the kip/kipping pull ups/butterfly pull ups/ Muscle ups Cool Down


CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 10 mins AMRAP 10 HSPU’s 20 Alternate Pistols Metcon Metcon (Time) 21-15-9 Dumbbell Snatches (22.5kgs/15kgs) Cal. Row directly into.. 21-15-9 Box Jumps (24”/20′) Pull-ups


CrossFit BFG – CrossFit Warm-up Weightlifting Clean and Jerk (6×1) Work up to heavy single (explain what heavy single is) 6×1 @80% Weightlifting Clean Pulls (6×3) Metcon Cool Down Grace (Time) 30 clean and jerks for time 60/ 42.5kg