February 2018

Erg Intervals

February 27, 2018

Bridgetown CrossFit WOD

750m Row Olympic Weightlifting Program
Rest 3 minutes
500m Row
Rest 2 minutes
250m Row
Rest 1 minute
750m Row
Rest 4 minutes
500m Row
Rest 3 minutes
250m Row

Score = total time

The Open 18.1

February 23, 2018

Friday’s Bridgetown Crossfit WOD: 18.1 20 Minute AMRAP 8 Toes to Bar 10 Dumbbell Clean and Jerk (53#/35#) 14/12 Calorie Row

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Power Cleans

February 21, 2018

Bridgetown CrossFit WOD: Power Clean build up to heavy 3 Build 2×2, 3×1 3 Rounds for Time 500m Row 12 Power Cleans (75% of 3) 8 Push-ups to Rows (55#/35#)

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Thrusters and Burpee

February 16, 2018

Bridgetown CrossFit WOD: Thruster build up to heavy 3 THEN 2×2 18 Minute AMRAP 18 Thrusters (60% of 3) 9 Burpee Box Jumps 12 Thrusters (60% of 3) 6 Burpee Box Jumps

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3Minutes of Work

February 14, 2018

Bridgetown CrossFit WOD Zercher Squat build up to 5 THEN 3×3 3 Minutes of Work 21/18 Cal Row 21 KB Swing AMRAP Zercher Squats (55% of 5) 3 Minutes of Work 18/15 Cal Row 21 KB Swing AMRAP Zercher Squats (65% of 5) 3 Minutes of Work 15/12 Cal Row 21 KB Swing AMRAP Zercher […]

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Cleans

February 13, 2018

Bridgetown Barbell Club Hang Power Clean build up to heavy 5 15 Minute AMRAP 15 Power Cleans (70% of 5) 10 Chest to Bar Pull-ups 5 Dumbell Push-up to Row (35#/55#) 30 Ball Slams (16#/25#)

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Hex Bar

February 12, 2018

Monday’s Bridgetown CrossFit WOD: Hex Bar Deadlift build up heavy 3 THEN 5×1 7 Minute AMRAP Wall Ball @ Minutes 1, 2, 3, 4, 5, 6 5 Hex Bar Deadlifts

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AMRAP

February 7, 2018

Wednesday’s Bridgetown CrossFit WOD: 18 Minute AMRAP 18 Ball Slams 15 Wall Balls 12 Alternating Arm DB Snatch (95#/35#) 9 Toes to Bar

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“Waterworks”

February 6, 2018

Tuesday’s Bridgetown CrossFit WOD: Push Press build up to heavy 3 THEN 3×1, 2×2 “Waterworks” 50/35 Cal Row 40 KB Swings 30 Push PRess (60% of 3) 40 KB Swings 50/35 Cal Row

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