Travel WOD

Workout of the Day that requires minimal equipment and can typically be performed at a hotel gym or home gym environment. Perfect for doing at home while we wait out COVID-19

Some of these workouts have strength components to them. Be creative! You can put books in a backpack and use it for a variety of things. Brooms and Swifter’s make great barbells. Clearly it won’t be about the weight moved, but moving with purpose. Gallon jugs make great dumbbells. Play around with using them 1/2 filled for kettlebells.

Dumbbell “Fun”

February 19, 2020

3 Rounds for Time
5 Dumbbell Push-up to Row
10 DB Push Press
15 DB Thruster
20 DB Front Squat
30 DB Step-ups

2 WODS in ONE!

September 25, 2019

For Time: 3 Rounds 15 Dumbell Thusters 15 Knees to Elbows 3 Rounds30 /20 Cal Row 20 Alternating Arm Dumbell Snatch ….

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20 Minute AMRAP

December 11, 2018

Tuesday’s Bridgetown CrossFit WOD: 20 Minute AMRAP 30 Cal Row 20 KB Swings10 Toes to Bar 5 Chest to Bar Pull-ups 

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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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