October 2018

It’s Just 2 Things …

October 31, 2018

Bridgetown CrossFit’s Wednesday WOD:

8 Rounds for Time

20 Wall Balls
10 Toes to Bar

For this workout, focus on unbroken sets of Wall Balls. The toes to bar should also be done in as few sets as possible. To achieve this, start in a hanging hollow hold, pull down on the bar while engaging the lats and raising/flicking the toes up to the bar. Now the most important part, as gravity takes over and the toes come down, ACTIVELY pull yourself THRU the bar to an ached/locust/superman position. This will provide the tension you need to ‘snap’ you back thru the hollow position setting you up for the next toes to bar. With the amount of barbell work we do, grip strength should not be a problem!

Give it a try and see if you can’t string more toes to bar together!

21-15-9 ish

October 30, 2018

Tuesday’s Bridgetown CrossFit WOD: Power Snatch build up to heavy 3 THEN 3×1, 2×1 For Time: 21 Power Snatch (60% of 3) 21 Bar Facing Burpees 50 KB Swings 15 Power Snatch (60% of 3) 15 Bar Facing Burpees 40 KB Swings 9 Power Snatch (60% of 3) 9 Bar Facing Burpees 30 KB Swings

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Power Cleans to Overhead

October 29, 2018

Monday’s Bridgetown CrossFit WOD: Power Clean + Shoulder to Overhead build up to heavy 1+2 THEN (80% of 1+2) 3x 1+3 5 Rounds for Time 20/15 Cal Row 8 Power Cleans + Shoulder to Overhead (70% of 1+2)

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Wait … is this like Kelso?

October 26, 2018

Bridgetown CrossFit’s Friday WOD: Hex Bar Deadlift build up to heavy 5 THEN 3×3 7 Minute AMRAP Wall Ball + On the Minute 7 Hex Bar Deadlifts (75% of 5) The clock start with the start of the Wall Ball AMRAP, at minute 1 on the clock the athlete stops to perform 7 Hex Bar […]

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6 Minute Work Blocks

October 23, 2018

Tuesday’s Bridgetown CrossFit WOD: Work Blocks I. 6′ AMRAP 200m Run 20 Toes to Bar 10 KB Swings Rest 4 Minutes II. 6′ AMRAP 400m Run 10 Toes to Bar 15 KB Swings Rest 4 Minutes III. 6′ AMRAP 10 Toes to Bar 20 KB Swings

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Man Makers

October 22, 2018

Monday’s Bridgetown Crossfit WOD: For Time: 50 Man Makers I was inclined to change the name to be more P.C. but I was then informed Women don’t need to be made. Enjoy!!

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Hang Cleans

October 18, 2018

Bridgetown CrossFit WOD: Hang Clean build up to heavy 3 THEN 4×1 12 Minute AMRAP 3 Hang Power Cleans (85% of 3) 100m Farmers Carry 200m Sprint

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There’s a buy in ….

October 17, 2018

Monday’s Bridgetown CrossFit WOD Hex Bar Deadlift Build up to heavy 7 5 Minute AMRAP Prowler Double 12 Hex Bar Deadlifts (80% of 7) 12 Ball Slams Rest 5 minutes 5 Minute AMRAP Prowler Double 9 Hex Bar Deadlifts (85% of 7) 9 Ball Slams Rest 5 minutes 5 Minute AMRAP Prowler Double 6 Hex […]

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21-15-9

October 15, 2018

Bridgetown CrossFit’s Monday WOD: Dumbbell Push Press build up to heavy 7 THEN 4×4 21-15-9 2 DB Push Press Hand Release Push-ups 9 Ring Rows

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