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


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


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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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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“7 Up” Dumbbell Version 2.0

February 11, 2014

Tuesday’s Bridgetown CrossFit WOD is similar in structure to December 16th’s WOD 7 Minute AMRAP 1 DB Push-up to Row 1 DB Clean to Thruster 2 DB Push-up to Row 2 DB Clean to Thruster 3 DB Push-up to Row 3 DB Clean to Thruster … ect. How far can you get in 7 Minutes?

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Closed Sunday

February 9, 2014

No Classes Sunday Feb. 9, 2013 due to inclement weather. Sorry for the inconvenience. Normal hours on Monday!! Stay safe and have fun! Erin and Jay Looking for a way to warm-up? Shoveling or hiking in the snow not enough? Here’s an at home workout: Warm-up 12 8 second hold Glute Bridges 4 20 second […]

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