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.

Hex Bar

July 22, 2017

Saturday’s Bridgetown CrossFit WOD:

Hex Bar Deadlift

build up to heavy 2
THEN 3×1

9 Minute AMRAP

9 Wall Balls
50m Farmers Carry (50% of 2, split btw 2 KB or DB)
150m Sprint

Hang Power Cleans

July 20, 2017

Thursday’s Bridgetown CrossFit WOD: Hang Power Clean build up to heavy 3 15 Minutes on the Minute Odd: 2 Power Cleans + 3 Clean Pulls Even: 20 KB Swings

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“Gym Class”

July 18, 2017

Tuesday’s Bridgetown Crossfit WOD: For Time:

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Front Squats and Dips

July 17, 2017

Monday’s Bridgetown CrossFit WOD: A1. Front Squat A2. Dip build up to heavy 5 THEN 3×3 For Time: Accumulate 50 reps of Front Squat at 70% of 7. Every Minute, beginning at t=o do 5 dips at body-weight.

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Push Press

July 15, 2017

Saturday’s Bridgetown CrossFit WOD: Push Press build up to heavy 3 THEN 2×2 15 Minute AMRAP 5 Push Press 10 Ring Dips 15 Wall Balls

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3 Blocks of Work

July 14, 2017

Friday’s Bridgetown CrossFit WOD: Power Clean build up to heavy 2 THEN 3×1 3 Blocks of Work 7 Minute Block 600m Run with remaining time AMRAP 5 Hang Power Clean (78% of 2) 5 Bar Facing Burpee REST 3 Minutes 6 Minute Block 400m Run with remaining time AMRAP 3 Hang Power Clean (84% of […]

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Hex Bar Deadlift

July 13, 2017

Bridgetown CrossFit’s Thursday’s WOD: Hex Bar Deadlift build up to heavy 3 THEN 3×1, 2×2 For Time: 15-10-5 Hex Bar (70% of 3) 40 Cal Row 5-10-15 DB Push-up to Row

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