10-10-10

August 18, 2017

Bridgetown CrossFit WOD:

Hex Bar Deadlift

build up to heavy 7
THEN

    4 Rounds

4 Hex Bars
4 Scap Pull-ups
4 Kip Swings
2 Pull-ups

3 Rounds for Time

10 Chest to Bar Pull-ups
10 Hex Bar Deadlifts (78% of 7)

Front Squat and Prowler

August 16, 2017

Bridgetown CrossFit’s Wednesday’s WOD: Front Squat build up to heavy 5 THEN 3×3 6 Rounds 4 Front Squats (85% of 5) Odd: Prowler Double Even: Prowler Single

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15-12-9

August 15, 2017

Tuesday’s Bridgetown CrossFit WOD: Three 4 Minute Blocks of Work: 15-12-9 Wall Ball Ring Dip with remaining time AMRAP Calorie Row Rest 4 Minutes

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Push Press

August 14, 2017

Monday’s Bridgetown CrossFit WOD: Push Press build up to heavy 7 THEN 4×4 21-15-9 Push Press (65% of 7) Lateral over the Bar Burpees Knees to Elbows

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Row, Jump, Snatch

August 11, 2017

Friday’s Bridgetown Crossfit WOD: For Time: 500m Row 15 Burpee Box Jumps (20″/24″) 30 Dumbbell Snatch (35#/55#)

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Chain Run

August 9, 2017

Wednesday’s Bridgetown Crossfit WOD: For Time: 30-15-10 KB Swings 15-10-5 Toes to Bar 800m Run with Chain (20#/40#) 30-15-10 KB Swings 15-10-5 Toes to Bar

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Thrusters

August 8, 2017

Tuesday’s Bridgetown Crossfit WOD: Thruster build up to heavy 5 THEN 3×3 AMRAP Thruster 3 Minutes of Work 30 Cal Row AMRAP Thursters (70% of 5) REST 3 Minutes 3 Minutes of Work 25 Cal Row AMRAP Thursters (80% of 5) REST 3 Minutes 3 Minutes of Work 20 Cal Row AMRAP Thursters (90% of […]

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3 Rounds for Time

August 7, 2017

Monday’s Bridgetown CrossFit WOD: Clean to Push Jerk build up to heavy 1+3 3 Rounds for Time: 400m Run 10 Ground to Overhead (70% of 1+3) 15 Dumbbell Push-up to Rows For the Ground to Overhead, you may move the bar anyway you like; snatch, clean and push press, thruster, ect. so long as the […]

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Front Squat

August 4, 2017

Friday’s Bridgetown CrossFit WOD: Front Squat build up to heavy 7 For Time 27-21-15-9 KB Swings Lateral Over the Bar Burpees 8 Front Squats (75%) This workout is 4 Rounds: The KB Swings and Burpees decrease in reps while the Front Squats stay constant at 8 each round.

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