21-15-9

December 19, 2017

Bridgetown Crossfit WOD: Front Squat build up to heavy 7 5 Minute AMRAP 21-15-9 Front Squat (55% of 7) KB Swings Burpees Rest 5 Minutes 5 Minute AMRAP 21-15-9 Front Squat(45% of 7) KB Swings Burpees

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“Grace on the Water”

December 18, 2017

Monday’s Bridgetown Crossfit WOD: Power Clean + Push Jerk build up to heavy 3 THEN 3x 1+2 For Time: 5 Rounds 200m Row 6 Power Clean + Jerk

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Row and Squat

December 13, 2017

Bridgetown CrossFit WOD: For Time: Row 1000m 75 Air Squat Row 1000m 75 Air Squat Row 1000m

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Dumbbell Fun

December 11, 2017

Monday’s Bridgetown CrossFit WOD 4 Five Minute Blocks 250m Row 5 Dumbbell Push-up to Row (35#/55#) 10 DB Thursters 15 DB Front Squats *All movements to be done with 2 Dumbbells

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Front Squat

December 8, 2017

Bridgetown Crossfit’s Friday WOD Front Squat build up to heavy 3 THEN 5×1 3 Rounds for Time 10 Front Squats (75% of 3) 12 Chest to Bar Pull-ups 50 KB Swings

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Dumbbell Fun

December 6, 2017

Bridgetown Crossfit’s Wednesday WOD: Hang Power Clean build up to heavy 3 THEN 3×1, 2×1 3 Rounds for Time Using 2 Dumbbells 20 Hang Power Cleans (35#/55#) 20 Front Squats (35#/55#) 20 Push Press (35#/55#)

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Grab a Kettle Bell and Get to Work

December 5, 2017

Tuesday’s Bridgetown CrossFit WOD: 5 Rounds 30 KB Swings 5/5 Turkish Get-ups

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30 Minute AMRAP

December 4, 2017

Bridgetown CrossFit’s Monday WOD: 30 Minute AMRAP 30 Dumbbell Snatch (55#/35#) 30 Box Jump/ Step Down 30 Calorie Row 30 Wall Balls … I just might do this one myself!

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5 Minute Work Blocks

December 1, 2017

Bridgetown CrossFit WOD: 5 Minute Work Block 5 Minute AMRAP 17 Kettle Bell Swings 5 Dumbbell Push-up to Row Rest 3 Minutes 5 Minute AMRAP 17 Kettle Bell Swings 7 Toes to Bar Rest 3 Minutes 5 Minute AMRAP 17 Kettle Bell Swings 11 Ball Slams

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