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!

Floor Press & Hex Dead

February 13, 2017

Bridgetown Strength and Conditioning

Strength

Christy Plank at the top of a Push-up Bridgetown Barbell Basic Strength and Conditioning Program
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

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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