“Frank the Tank”

September 6, 2017

Wednesday’s Bridgetown CrossFit WOD: Hex Bar build up to heavy 3 3 Five Minute Blocks I. Block 1 50 Wall Ball buy-in AMRAP in remaining time 12 Hex Bar Deadlift (55% of 3) 12 Burpees II. Block 2 35 Wall Ball buy-in AMRAP in remaining time 9 Hex Bar Deadlift (65% of 3) 9 Burpees […]

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8 Minute AMRAP

September 5, 2017

Bridgetown CrossFit WOD for Tuesday. Today’s WOD starts with the bar on the ground. The only rack permitted is your shoulders! Front Squat build up to heavy 3 3×1, 2×2 8 Minute AMRAP 4 Cleans (65% of 3) 8 Front Squats (same bar) THEN RDL (Same bar) 4×8

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Mini Chipper

September 1, 2017

Friday’s Bridgetown CrosSFIT WOD: Power Clean + Push Jerk build up to heavy triple THEN 5×1 For Time 800m Run 30 Cal Row 25 Bar Facing Burpess 20 Power Clean and Push Jerks

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Bi’s and Tri’s

August 30, 2017

Bridgetown CrossFit’s Wednesday WOD: Floor Press build up to heavy 7 5 Rounds for Time Max Floor Press (90% of 7) Max Chin-ups

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18′ AMRAP

August 28, 2017

Bridgetown CrossFit WOD: 18 Minute AMRAP 30 Thrusters (25#/44#) 30 KB Swing 30 Calories 30 Toes to Bar

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Let’s Work

August 25, 2017

Bridgetown CrossFit’s Friday WOD: 30 Minute AMRAP As Heavy As Possible Double Prowler Push Sled Drag Rope Pull 100m Farmer’s Carry

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5 Minute Work Blocks

August 23, 2017

Bridgetown Crossfit WOD for Wednesday: Build up to a weight heavy for the following complex: 1 Power Clean + 2 Front Squats + 3 Push Jerks THEN with the same weight 3 x 3 Power Cleans + 3 Front Squats + 1 Push Jerk The WOD: 3 Five Minute Blocks I. 50/35 Cal Row AMRAP […]

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Helen

August 22, 2017

Tuesday’s Bridgetown CrossFit WOD is another one of the original named girl workouts of CrossFit. This workout was done as part of the CrossFit Games in 2009 in Aromas, CA. The average men’s time was 7:54 and the women came in at a 9:25 average. According to self reporting on the CrossFit Games website, time’s haven’t dropped as […]

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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)

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