20 Minute AMRAP

December 11, 2018

Tuesday’s Bridgetown CrossFit WOD:

20 Minute AMRAP 
30 Cal Row 
20 KB Swings
10 Toes to Bar 
5 Chest to Bar Pull-ups 

out then back

September 17, 2019

For Time: 50/35 Calorie Row 30 Dumbbell Goblet Squats* 40 Alternating 1 Arm DB Snatch*30 Dumbbell Goblet Squats50/35 Calorie Row *Use the same dumbbell for the squats and dumbbell snatches.

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Work Blocks

September 16, 2019

Find your working weightPower Clean + Front Squat + Push Jerk build up to 1+2+1 3 Minute Work Block 9 Power Cleans (70% of 1+2+1)9 Front Squats 9 Push Jerks AMRAP Burpee Box Jumps with remaining times REST 1 Minute 3 Minute Work Block 7 Power Cleans (75% of 1+2+1) 7 Front Squats 7 Push […]

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Just get it done

September 13, 2019

8 Rounds 1 Prowler 100m Farmers Carry 200m Sprint

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Barbell Complex

September 11, 2019

Hang Power Clean + Push Press + Behind the Neck Push Pressbuild up to a weight heavy for 1+1+1 THEN2 Rounds at 85% of 1+1+1 3 sets of UnbrokenHang Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press 5 Rounds at 70% of 1+1+17 sets of Unbroken […]

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Pull-up Ladder

September 10, 2019

Floor Press build up to heavy 2 THEN 3 Rounds 2 Floor Press (90% of 2) 10 Scap Pull-ups 15 Minute AMRAP Ladder4 Floor Press (80% of 2)Unbroken Chest to Bar Pull-ups * *First round, complete 1 Pull-up, Then 2 in the second and so on until you can no longer complete an unbroken set. […]

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Tuesday 9/9/2019

September 10, 2019

Strength Training Snatch Progression: 8×3 Squat + Face Pull: 8×8 Conditioning 8 Minute AMRAP 8 KB Swings Burpee Ladder* *Star with 1 burpee, add a burpee every round. How high up the “ladder” can you climb?

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Monday 9/9/2019

September 9, 2019

Strength Training Hex/Trap Bar Deadlift 5×5Floor Press 5×5Band Pull-Aparts 5x 6/6 Conditioning 6 Rounds for Time250 M Row 8 DB Push-up to Row

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August 22, 2019

Overhead Presses are vital to any strength training routine. There are a variety of presses to chose from. Press, Push Press, Snatch Grip Press, Behind the Neck Press; options are endless. Push Press build up to heavy 7 THEN 2×2, 1×3, 1×4 with 3 Dumbbell Push-up to Rows and 5 Toes to Bar 4 Rounds […]

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It’s Just One Round

August 20, 2019

For Time:150 KB Swings 75/50 Cal Row 50 KB Reverse Lunge Left50 KB Reverse Lunge Right

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