CrossFit

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.

Moday’s Bridgetown CrossFit WOD:

Floor Press

build up to heavy 3
THEN 3×1, 1×2

12 Minute AMRAP

6 Floor Press (80% of 3)
12 Yate’s Row (same bar)
24 KB Swing

Power Clean and Push Jerk

June 27, 2018

Wednesday’s Bridgetown CrossFit WOD Power Clean + Push Jerk build up to heavy 2+3 For Time 50 Power Clean + Push Jerk (70% of 2+3) every minute starting at 1, perform 10 KB Swings

Read the full article →

Hex Bar

June 26, 2018

Tuesday’s Bridgetown CrossFit WOD: Hex Bar Deadlift build up to heavy SINGLE THEN (85% of 3) 3×2 12 Minute AMRAP 12 Wall Balls 9 Hand Release Push-ups 6 Hex Bar Deadlifts (70% of 1)

Read the full article →

Only 2 Runs?!

June 25, 2018

Bridgetown CrossFit WOD: Power Snatch build up to heavy 3 THEN 3×1, 2×2 For Time 20 Toes to Bar 20 Bar Facing Burpees 20 Power Snatch (60% of 3) 400m Run 15 Toes to Bar 15 Bar Facing Burpees 15 Power Snatch (60% of 3) 800m Run 10 Toes to Bar 10 Bar Facing Burpees […]

Read the full article →

“May Day”

May 30, 2018

Wednesday’s Bridgetown CrossFit WOD Push Press build up to heavy 5 THEN 3×3 5 Rounds for Time (20 minute time cap) 30/20 Cal Row 20 Wall Balls 10 Push Press from the groun (65% of 5)

Read the full article →

“Fran”

May 1, 2018

Tuesday’s Bridgetown CrossFit WOD: Thruster build up to heavy 5 THEN 3×3 For Time: 21-15-9 Thruster (65% of 5) Chest to Bar Pull-up

Read the full article →

Work / Rest

March 28, 2018

Bridgetown Crossfit’s Wednesday WOD: Hang Power Clean buidl up to heavy 3 THEN 3×1, 1×2 5 Minute AMRAP 3 Hang Power Cleans (80% of 3) 5 Lat Over the bar Burpees Rest 3′ 6 Minute AMRAP 3 Hang Power Cleans (80% of 3) 7 Toes to Bar Rest 4′ 7 Minute AMRAP 3 Hang Power […]

Read the full article →