21-15-9 ish

October 30, 2018

Tuesday’s Bridgetown CrossFit WOD: Power Snatch build up to heavy 3 THEN 3×1, 2×1 For Time: 21 Power Snatch (60% of 3) 21 Bar Facing Burpees 50 KB Swings 15 Power Snatch (60% of 3) 15 Bar Facing Burpees 40 KB Swings 9 Power Snatch (60% of 3) 9 Bar Facing Burpees 30 KB Swings

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Power Cleans to Overhead

October 29, 2018

Monday’s Bridgetown CrossFit WOD: Power Clean + Shoulder to Overhead build up to heavy 1+2 THEN (80% of 1+2) 3x 1+3 5 Rounds for Time 20/15 Cal Row 8 Power Cleans + Shoulder to Overhead (70% of 1+2)

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Wait … is this like Kelso?

October 26, 2018

Bridgetown CrossFit’s Friday WOD: Hex Bar Deadlift build up to heavy 5 THEN 3×3 7 Minute AMRAP Wall Ball + On the Minute 7 Hex Bar Deadlifts (75% of 5) The clock start with the start of the Wall Ball AMRAP, at minute 1 on the clock the athlete stops to perform 7 Hex Bar […]

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6 Minute Work Blocks

October 23, 2018

Tuesday’s Bridgetown CrossFit WOD: Work Blocks I. 6′ AMRAP 200m Run 20 Toes to Bar 10 KB Swings Rest 4 Minutes II. 6′ AMRAP 400m Run 10 Toes to Bar 15 KB Swings Rest 4 Minutes III. 6′ AMRAP 10 Toes to Bar 20 KB Swings

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Man Makers

October 22, 2018

Monday’s Bridgetown Crossfit WOD: For Time: 50 Man Makers I was inclined to change the name to be more P.C. but I was then informed Women don’t need to be made. Enjoy!!

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Hang Cleans

October 18, 2018

Bridgetown CrossFit WOD: Hang Clean build up to heavy 3 THEN 4×1 12 Minute AMRAP 3 Hang Power Cleans (85% of 3) 100m Farmers Carry 200m Sprint

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There’s a buy in ….

October 17, 2018

Monday’s Bridgetown CrossFit WOD Hex Bar Deadlift Build up to heavy 7 5 Minute AMRAP Prowler Double 12 Hex Bar Deadlifts (80% of 7) 12 Ball Slams Rest 5 minutes 5 Minute AMRAP Prowler Double 9 Hex Bar Deadlifts (85% of 7) 9 Ball Slams Rest 5 minutes 5 Minute AMRAP Prowler Double 6 Hex […]

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21-15-9

October 15, 2018

Bridgetown CrossFit’s Monday WOD: Dumbbell Push Press build up to heavy 7 THEN 4×4 21-15-9 2 DB Push Press Hand Release Push-ups 9 Ring Rows

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Front Squat

October 10, 2018

Bridgetown CrossFit’s Wednesday WOD: Front Squat build up to heavy 11 THEN 3×7 3 Rounds for Time 600m Run 17 Front Squats (75% of 11) Yes it says 11, that’s ELEVEN!

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