CrossFit

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) 60 DU 50 wall balls 40 cal row 30 Thrusters 20 Dumbell step overs 22.5/15kg 10 Dballs 70/50kg emom 5 burpees

Barbell Club

wod

CrossFit BFG – Barbell Club Weightlifting Speed and Tekkers High hang cleans 6×3 Clean pulls 5×2 High hang snatch 6×3 Clean pulls 5×2

Crossfit

wod

CrossFit BFG – CrossFit Weightlifting 1 Clean 2 front squats 1 jerk Build to a max with good form Weightlifting Back squats (4×8 ) Metcon Metcon (Time) 4 rounds for time 10 thrusters 42.5/30kg 10 pull ups

Crossfit Endurance

wod

CrossFit BFG – CrossFit Endurance WOD Metcon Metcon (Time) 60 DU 30 wall balls 15 T2B 5 Clusters 60/45kg 4 rounds for time 15 Bar muscle ups/ 25 c2b Metcon (Time) 60 DU 30 wall balls 15 T2B 5 Clusters 60/45kg 4 rounds for time 15 Bar muscle ups/ 25 c2b

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Half Cindy As many rounds as possible in 10 mins. 5 pull-ups 10 push-ups 15 air squats Metcon Metcon (Time) Teams of 3: For time: (30 mins time cap) 250 clean and jerks *on the 5:00, 10:00, 15:00, 20:00 30 cal bike 30 toes to bar Weight climbs every…

CrossFit

wod

CrossFit BFG – CrossFit Warm-up Weightlifting Snatch Touch and go triple (5 sets) Weightlifting Overhead squats 6×2 at your 100-110% snatch Metcon Metcon (Time) 27-21-15-9 Cal row Burpees over rower Cool Down

EMOM Madness

wod

CrossFit BFG – EMOM Madness Metcon Metcon (No Measure) EMOM x 10: Odd: 12/8 cal bike Even: 30 double unders + 5 burpees EMOM x 10: Odd: 15/10 cal row Even: 15 dumbbell front squats (22.5/15)

CrossFit

wod

CrossFit BFG – CrossFit View Public Whiteboard Weightlifting Heavy single hang clean 6 sets, Build to a max through the sets, last set heaviest Weightlifting Split jerks (5×2 ) 85% or above Metcon Metcon (No Measure) Groups of 2/3 working individually 10/7 cal bike 10 burpees over bar 10 front squats 50/35kg Move fast and…