Front Squat

July 11, 2017

Bridgetown CrossFit WOD: Front Squat 5-4-3-2-1 9 Minute AMRAP 3 Front Squat (70% of 1) 6 DB Thrusters 9 Toes-to-Bar

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Power Snatch

July 10, 2017

Bridgetown CrossFit’s Monday WOD: Hang Power Snatch build up to heavy 3 THEN 3×1, 2×2 12 Minute OTM 3 Hang Power Snatch (70% of 3) 100m Sprint 3 Chest to Bar Pull-up

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Front Squat

July 6, 2017

Bridgetown CrossFit’s Thursday WOD: Front Squat build up to heavy 2 THEN 3×1 6 Rounds 3 Front Squats (80% of 2) Round 1 & 4 Prowler Single Round 2 & 5 Prowler Double Round 3 & 6 Prowler Triple

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Muscle Up Prep

July 5, 2017

Wednesday’s Bridgetown CrossFit WOD is great prep for that muscle up. Start a clock and do as many unbroken reps as possible. Once you come off the bar you rest for the remainder of that minute. At the top of the next minute you may start another set. Time is called when all 30 Pull-ups […]

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Hex Bar Deadlift

July 4, 2017

Tuesday’s Brigetown Crossfit WOD: Hex Bar Deadlift build up to heavy 5 THEN 3×3 2 Rounds for Time 20 Hex Bar Deadlift (65% of 5) P-Run 15 Toes to Bar

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Thrusters

July 3, 2017

Monday’s Bridgetown CrossFit WOD: Barbell Thruster build up to heavy 5 THEN 2×1, 2×2 3 Blocks I. 4 Minute AMRAP      4 Thrusters (85%)     4 Bar-Facing- Burpees Rest 2 Minutes II. 4 Minute AMRAP        4 Front Squats        8 Push-ups Rest 2 Minutes III. 4 Minute AMRAP         4 Push Press        12 […]

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Push Press

June 30, 2017

Strength and Conditioning Strength Push Press: 5×5 Windmill: 5×5 Conditioning 12 Minute AMRAP 120m Run 12 KB Swings 12 Mountain Climbers 12 Reverse Lunges

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Prowlers for the growlers

June 30, 2017

Bridgetown CrossFit’s Friday WOD: 7 Rounds Odd: Single Prowler Push Even: Double Prowler Push 13 KB Swings 7 Toes to Bar

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Cleans and Running

June 28, 2017

Wednesday’s Bridgetown CrossFit WOD: Power Clean build up to heavy 5 THEN 2×2, 2×3 For Time: 21-15-9 Hang Power Clean (65% of 5) 200m – 400m – 800m Run

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