7 Minute AMRAP

October 30, 2017

Bridgetown CrossFit’s Monday WOD: Thruster build up to heavy 5 THEN 3×3 Grip We know that the thruster is a combination of the front squat and the push press in to one big, metabolically challenging movement. In the front squat, we are able to maintain a loose fingertip grip to ensure that the barbell sits […]

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“Saved by the Bell”

October 27, 2017

Bridgetown CrossFit WOD for Friday: Saved by the Bell 5 Rounds: 30/20 Cal Row 20 Air Squats 10 Alternating Dumbbell Snatches (50/35)

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6 Minute Work Blocks

October 25, 2017

Bridgetown CrossFit’s Wednesday WOD: Find a heavy 3 in: Front Squat Floor Press Hex Bar Deadlift 6 Minutes of Work 15 Front Squats (60% of 3) 15 Front Squats (70% of 3) AMRAP Front Squat (80% of 3) Rest 4 Minutes 6 Minutes of Work 15 Floor Press (60% of 3) 15 Floor Press (70% […]

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Let’s throw the ball with “Helen”

October 24, 2017

Tuesday’s Bridgetown CrossFit WOD: 400m Run 40 Wall Balls 2 Rounds of Helen 400m Run 21 Kettlebell Swings 12 Chest to Bar Pull-ups Cash Out: 400m Run 40 Wall Balls

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15-12-9 x 2

October 23, 2017

Monday’s Bridgetown CrossFit WOD Power Snatch bud up to heavy 3 THEN 2×1, 1×2 15-12-9 Hang Power Snatch (70% of 3) Ball Slam right into 15-12-9 Hang Power Clean + Push Jerk (same bar) Bar Facing Burpees

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“Dead Ahead”

October 20, 2017

Friday’s Bridgetown Crossfit WOD: Hex Bar Deadlift build up to heavy 7 Push Press build up to heavy 3 4 Rounds 15 Box Jump Overs 12 Hex Bar Deadlifts (65% of 7) 9 Push Press (70% of 3)

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Power Cleans

October 18, 2017

Wednesday’s Bridgetown CrossFit WOD Power Clean build up to heavy single 2 Rounds for Time 12 DB Pushup to Row 36 Mountain Climbers 12 Hang Power Cleans

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5 Minute Work Blocks

October 17, 2017

Tuesday’s Bridgetown CrossFit WOD: Starts in the Shoulders Although the toes and the lower body is what makes contact with the bar, the kipping motion starts in the upper body with the shoulders. With legs long and feet glued together, the athletes will push down on the bar to elevate the body upwards and pull […]

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New Website for Weightlifting

October 17, 2017

Please Refer to the Steel Bridge Weightlifting website for updated weightlifting programming: https://www.steelbridgewlc.com/

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