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 

20′ AMRAP

March 22, 2019

30 Wall Ball20/14 Calories 10 Burpee

Read the full article →

DT

March 12, 2019

build up to heavy Deadlift + Hang Power Clean + Push Press/Push Jerk 5 Rounds for Time: 12 Deadlifts (75% of 3+2+1)9 Hang Power Cleans6 Push Press/Push Jerks

Read the full article →

19.1

February 22, 2019

“The Open is Upon Us” 15 Minute AMRAP19 Wall Balls 19 Calorie Row For the next 5 weeks the Friday CrossFit WOD will be the or a version of the CrossFit Open WOD announced on Thursday evening. This does not mean you are “doing the Open”. To truly be a participate in the Open you […]

Read the full article →

Snatch

February 15, 2019

build up to heavy 5THEN 4×2 5 Minute AMRAP 1 Snatch (85% of 5)3 Chest to Bar Pull-ups5 DB Push-up to Row 7 Knees to Elbow REST 3 Minutes 4 Minute AMRAP 1 Snatch (90% of 5)3 Chest to Bar Pull-ups5 DB Push-up to Row 7 Knees to Elbow REST 3 Minutes 3 Minute AMRAP […]

Read the full article →

Hex Bar Deadlift

February 14, 2019

build up to heavy 10 5 Rounds for Time20 Wall Balls 10 Burpee Box Jumps5 Hex Bar Deadlifts (100% of 10)

Read the full article →

Push Press

February 13, 2019

build up to heavy 7 THEN 4×4 15 Minute AMRAP 30/21 Calorie Row 20 KB Swings 10 Push Press (78% of 7)

Read the full article →

Power Clean + Front Squat

February 12, 2019

build up to heavy 1+2 18 Minute AMRAP 9 Power Cleans (70% of 1+2)12 Hand Stand Push-ups9 Front Squats (70% of 1+2)12 Chest to Bar Pull-ups

Read the full article →

6 Blocks of Work

February 11, 2019

4 Minute Block; perform the work quickly rest with remaining time12 Alt DB Snatch6 One Arm Overhead Dumbbell Reverse Lunge Right12 Alternating DB Snatch 6 One Arm Overhead Dumbbell Reverse Lunge Left 6/6 Lateral Box Jumps

Read the full article →

Power Clean

February 6, 2019

build up to heavy 2 7 Minutes On the Minute 3 Power Clean (80% of 2) 5 Rounds for Time10 Power Cleans 15 Bar Facing Burpees20 Ball Slams

Read the full article →