Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

In short, a CrossFit trainee strives to develop capacity in ALL of these general physical skills: Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy, AND Cardiovascular Endurance. This is accomplished by avoiding specialization and embracing generalization. A week of CrossFit training includes workouts derived from gymnastics, weightlifting, powerlifting, rowing, and track and field. You can expect to lift, throw, sprint, balance, pull, push, jump, lunge, and more. WOD stands for Workout of Day.


August 18, 2017

Bridgetown CrossFit WOD:

Hex Bar Deadlift

build up to heavy 7

    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)

Front Squat and Prowler

August 16, 2017

Bridgetown CrossFit’s Wednesday’s WOD: Front Squat build up to heavy 5 THEN 3×3 6 Rounds 4 Front Squats (85% of 5) Odd: Prowler Double Even: Prowler Single

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August 15, 2017

Tuesday’s Bridgetown CrossFit WOD: Three 4 Minute Blocks of Work: 15-12-9 Wall Ball Ring Dip with remaining time AMRAP Calorie Row Rest 4 Minutes

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Push Press

August 14, 2017

Monday’s Bridgetown CrossFit WOD: Push Press build up to heavy 7 THEN 4×4 21-15-9 Push Press (65% of 7) Lateral over the Bar Burpees Knees to Elbows

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Row, Jump, Snatch

August 11, 2017

Friday’s Bridgetown Crossfit WOD: For Time: 500m Row 15 Burpee Box Jumps (20″/24″) 30 Dumbbell Snatch (35#/55#)

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Chain Run

August 9, 2017

Wednesday’s Bridgetown Crossfit WOD: For Time: 30-15-10 KB Swings 15-10-5 Toes to Bar 800m Run with Chain (20#/40#) 30-15-10 KB Swings 15-10-5 Toes to Bar

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August 8, 2017

Tuesday’s Bridgetown Crossfit WOD: Thruster build up to heavy 5 THEN 3×3 AMRAP Thruster 3 Minutes of Work 30 Cal Row AMRAP Thursters (70% of 5) REST 3 Minutes 3 Minutes of Work 25 Cal Row AMRAP Thursters (80% of 5) REST 3 Minutes 3 Minutes of Work 20 Cal Row AMRAP Thursters (90% of […]

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