Travel WOD

The following is a list of WOD’s we’ve done that can be modified to be completed outside the gym. If you do not have a suitable weight available, grab a back-pack/ purse and throw some stuff in it and now you have a make shift KB or DB. Always make sure you have cleared a sufficient area before starting!

20 Minute AMRAP

December 11, 2018

Tuesday’s Bridgetown CrossFit WOD:

20 Minute AMRAP 
30 Cal Row 
20 KB Swings
10 Toes to Bar 
5 Chest to Bar Pull-ups 

Dumbbell Snatch

December 10, 2018

Monday’s Bridgetown CrossFit WOD For Time: 21-15-9 Dumbbell Snatch Burpees

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Floor Press & Hex Dead

February 13, 2017

Bridgetown Strength and Conditioning Strength Hex Bar Deadlift: 6×5 Floor Press: 6×5 Band Pull-apart: 6x 6/6 Conditioning 11 Minute AMRAP 3 Goblet Squats 6 Push-ups 9 KB Swings

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Turkish Get-Up

January 8, 2015

Thursday’s Bridgetown CrossFit WOD Shoulder Prep 4 Rounds 6/6 Arm Bar 12 Scap Dip + Knee Raise Workout 10 Minutes on the Minute Odd: 2/2 Turkish Get-up Even: 30 Seconds Dumbbell Push-up to Row

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12 Minute AMRAP l Erg – Renegade Row – DB Push Press

July 18, 2014

Friday’s Bridgetown CrossFit WOD ends the week with a medium length metcon. Not too long, not too short, but just right so minimize the rest between movements. This is a great travel WOD – replace the row with sprints on the treadmill or elliptical if an erg is not available. 12 Minute AMRAP 250m Row […]

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Squat Progression

April 9, 2014

Basic Barbell Strength Training Squat Progression: 7×5 RDL:7×8 Conditioning Double Tababta  (8 Mintues ) 20 Seconds Air Squat 10 Seconds Rest 20 Seconds Burpee 10 Seconds Rest

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Squat and RDL

March 19, 2014

Basic Barbell Strength Training Squat Progression: 7×5 RDL:7×8 Conditioning 8 Minutes on the Minute 20 Seconds  Air Squat 20 Seconds Push-ups 20 Seconds Rest

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Hex Deads and Floor Press

March 3, 2014

Basic Barbell Strength Training Hex Deadlift : 5×5 Floor Press: 5×5 Band Pull Aparts 5x 6 Palm Up 6 Palm Down Conditioning 12 Minutes 5 Push-ups 10 Pinch Sit-ups 15 Mountain Climbers

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30 Man Makers for Time

February 20, 2014

Thursday’s Bridgetown CrossFit WOD is a great workout that only requires a pair of  dumbbells!  Save this one for a hotel travel WOD or next time you find yourself at a globo gym! For Time: 30 Man-Makers 1 Man Maker =  Dumbbell Push-up, Row L, Row R, DB Clean (squat), Thruster Compare to October 13, […]

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