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

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

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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

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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 […]

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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

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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

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Row row Row ….

April 12, 2017

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

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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

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Front Squat

April 10, 2017

Monday’s Bridgetown CrossFit WOD: Front Squat build up to heavy 5 THEN 3×2, 3×3 5 Rounds for Time 6 Front Squats (90% of 5) 12 Dumbbell Push-up to Rows

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