April 2017

Front Squat

April 28, 2017

Friday’s Bridgetown CrossFit WOD:

Front Squat


build up to heavy 2
THEN 3×1

7 Minute AMRAP

4 Front Squats(80% of 2)
3 Chest to Bar Pull-ups

4 Rounds

8 RDL’s (same bar)
12 DB Glute Bridges

Cleans, Squats, Swing

April 26, 2017

Wednesday’s Bridgetown CrossFit WOD Hang Power Clean build up to heavy 2 THEN 3×1 5 Rounds for time 5 Hang Power Cleans 10 Goblet Squats 20 KB Swings

Read the full article →

HardCORE

April 25, 2017

Tuesday’s Bridgetown CrossFit WOD: Shoulder Prep 3 Rounds 4/4 Windmill 7 Scap Pull-ups 3 Chest to Bar Pull-ups 17 Minute AMRAP 7 Knees to Elbows 10/10 Renegade Rows 13 Overhead Plate Sit-ups

Read the full article →

Just hanging

April 21, 2017

Friday’s Bridgetown Crossfit WOD: Shoulder Prep Arm Bar: 3x 6/6 Windmill: 3x 4/4 for Time: Buy In: 10 Dips 10 Rounds 7 Toes to Bar 3 Chest to Bar Pull-ups Cash out: 20 Dips

Read the full article →

Isabelle on the Water

April 18, 2017

Tuesday’s Brigetown CrossFit WOD: It’s back! A BCBC classic workout, Isabelle on the Water. This workout combines two of Erin’s favorite things, rowing and snatch, into one. This workout should be completed under 12 minutes. If it takes longer, it’s time to considering changing programs to improve your consistency with weightlifting technique or address the […]

Read the full article →

Seated Press

April 17, 2017

Bridgetown CrossFit’s Monday WOD: Seated Press build up to heavy 3 THEN 3×2 with 6/6 Band Pull Aparts 9 Minutes OTM 3 Seated Press (80% of 3) 8 Yates Row (same bar) or 2 Handed KB Row

Read the full article →

Snatch

April 14, 2017

Bridgetown CrossFit WOD: Snatch build up to heavy 2 THEN 5×1 5 Rounds for time 6 Snatch (75% of 2) 30 KB Swings

Read the full article →

Row row Row ….

April 12, 2017

Wednesday’s Bridgetown CrossFit WOD: 5k Row For Time

Read the full article →

Hex Bar

April 11, 2017

Tuesday’s Bridgetown CrossFit WOD: Hex Bar Deadlift 5-4-3-2-1 9 Minute AMRAP 3 Hex Bar Deadlifts (80%) 6 Toes to Bar 9 Wall Balls

Read the full article →