CrossFit Endurance WOD – Mon, Oct 24
CrossFit BFG – CrossFit Endurance WOD
EMOM Madness – Mon, Oct 24
CrossFit BFG – EMOM Madness View Public Whiteboard Skill/ Emom (No Measure) Skill/EMOM 5 x 2 reps Sotts press 10 min build to a heavy Squat clean + front squat Metcon: 1:30 on / 1:30 off x 10 Alternate between 1: 20/16 calorie row In remaining time max burpees over row 2: 20 db alternating…
EMOM Madness – Sun, Oct 23
CrossFit BFG – EMOM Madness Skill/ Emom (No Measure) Skill/EMOM 5 x 2 reps Sotts press 10 min build to a heavy Squat clean + front squat Metcon: 1:30 on / 1:30 off x 10 Alternate between 1: 20/16 calorie row In remaining time max burpees over row 2: 20 db alternating snatches In remaining…
CrossFit – Thu, Oct 20
CrossFit BFG – CrossFit CrossFit (No Measure) Strength work: 5 sets- 3 Tempo Back squats (3 sec down, 3 sec pause, fast up) EMOM x 5 6 Touch and Go Cleans (Same weight throughout) Metcon- 3 min On / 2 min Off x 4 350/250m Row 20 Wallballs In remaining time max: burpee bmu/ pull…
Advanced Gymnastics – Thu, Oct 20
CrossFit BFG – Advanced Gymnastics Gymnastics (No Measure) EMOM x 8 1/ 30 sec handstand hold against wall 2/ 30 sec tuck hold on the bar Skill work Handstand walk drills Metcon- For time 15/12/9/6/3 Handstand push ups Devil presses (2x 22.5/15kgs)
CrossFit Endurance WOD – Tue, Oct 18
CrossFit BFG – CrossFit Endurance WOD Endurance (Time) In pairs 20 rounds (10 each YGIG) 8/10 calorie row or bike 10 burpees over bar or row straight into 10 rounds (5 each YGIG) 20 Wallballs (9/6) 10 Toes to bar
EMOM Madness – Mon, Oct 17
CrossFit BFG – EMOM Madness Skill/ Emom (No Measure) 5 sets: all with pvc/ Empty barbell 6 behind the neck presses 6 overhead squats 6 snatch balances 10 min build to a heavy for: 1 Low hang snatch (drop the bar) 1 Hang snatch EMOM x 20 min 1: 10-20 calorie row min 2: 3-7…
CrossFit – Mon, Oct 17
CrossFit BFG – CrossFit CrossFit (No Measure) 5 sets: (from the floor power clean bar up) 3 Tempo front squats (3 secs down, 3 sec pause, stand up) EMOM x 5 6 Touch and Go snatches Metcon- In pairs cash in: 50 cal bike 5 rounds 10 synchro hang db cj 10 synchro oh db…
CrossFit – Thu, Oct 13
CrossFit BFG – CrossFit CrossFit (No Measure) EMOM x 10 1 Power clean + 1 Front squat + 1 Jerk Build in weight every 2 sets. Every 30 secs x 10 (5 minutes) 3 Touch and Go Power snatches (same weight throughout) Metcon- For time In Pairs 50/40/30/20/10 Deadlifts (80/60) 25/20/15/10/5 Burpee Pull up
CrossFit Endurance WOD – Tue, Oct 11
CrossFit BFG – CrossFit Endurance WOD Endurance (Time) In Pairs 40 min cap 5 rounds 50 calorie bike or row 40 synchro db goblet lunges (1 db each) 30 push ups on dbs 20 synchro sit ups 10 devil presses (2 dbs) In remaining time max Calor