Hex Bar

July 22, 2017

Saturday’s Bridgetown CrossFit WOD:

Hex Bar Deadlift

build up to heavy 2
THEN 3×1

9 Minute AMRAP

9 Wall Balls
50m Farmers Carry (50% of 2, split btw 2 KB or DB)
150m Sprint

Hang Power Cleans

July 20, 2017

Thursday’s Bridgetown CrossFit WOD: Hang Power Clean build up to heavy 3 15 Minutes on the Minute Odd: 2 Power Cleans + 3 Clean Pulls Even: 20 KB Swings

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12 Minute AMRAP

July 19, 2017

Wednesday’s Bridgetown CrossFit WOD: Shoulder Prep 3 Rounds 6/6 Windmills 4/4 Arm Bars 12 Kip Swings 12 Minute AMRAP 8/8 Dumbbell Snatch (35#/55#) 10 Burpee Box Jumps 12 Toes to Bar

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“Gym Class”

July 18, 2017

Tuesday’s Bridgetown Crossfit WOD: For Time:

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Front Squats and Dips

July 17, 2017

Monday’s Bridgetown CrossFit WOD: A1. Front Squat A2. Dip build up to heavy 5 THEN 3×3 For Time: Accumulate 50 reps of Front Squat at 70% of 7. Every Minute, beginning at t=o do 5 dips at body-weight.

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Push Press

July 15, 2017

Saturday’s Bridgetown CrossFit WOD: Push Press build up to heavy 3 THEN 2×2 15 Minute AMRAP 5 Push Press 10 Ring Dips 15 Wall Balls

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3 Blocks of Work

July 14, 2017

Friday’s Bridgetown CrossFit WOD: Power Clean build up to heavy 2 THEN 3×1 3 Blocks of Work 7 Minute Block 600m Run with remaining time AMRAP 5 Hang Power Clean (78% of 2) 5 Bar Facing Burpee REST 3 Minutes 6 Minute Block 400m Run with remaining time AMRAP 3 Hang Power Clean (84% of […]

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Hex Bar Deadlift

July 13, 2017

Bridgetown CrossFit’s Thursday’s WOD: Hex Bar Deadlift build up to heavy 3 THEN 3×1, 2×2 For Time: 15-10-5 Hex Bar (70% of 3) 40 Cal Row 5-10-15 DB Push-up to Row

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“The Chute”

July 12, 2017

Bridgetown CrossFit’s Wednesday’s WOD: “The Chute” 25 Minute AMRAP Prowler Single Round 1: 10 KB Swings Round 2: 15 KB Swings Round 3: 20 KB Swings … Add 5 KB Swings each round Score= Total KB Swings

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