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.

Floor Press

August 30, 2018

Thursday’s Bridgetown CrossFit WOD:

Floor Press

build up to heavy 5
*do 6/6 Arm Bar + 3/3 Windmill

6 Rounds

2 Floor Press (100% of 5)
3/3 Turkish Get-ups

30 Minutes on the Minute

July 18, 2018

Wednesday’s Bridgetown Crossfit WOD: 20 Minutes Minute 1: 20 Air Squats Minute 2: 15/12 Calorie Row Minute 3: 10 Burpees REPEAT

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Floor Press and Rates Row

July 9, 2018

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

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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

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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)

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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 […]

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“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)

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