March 2017

5 Rounds of something …

March 31, 2017

Bridgetown CrossFit WOD for Friday:

For Time:

BCBC Gym Toes to Bar CrossFit the Sport of Fitness
Buy in: 50 Cal Row
5 rounds for Time
10 Burpees
10 Toes to Bar
Cash out: 50 Cal Row

2 Minute Blocks

March 29, 2017

Wednesday’s Bridgetown CrossFit WODL Shoulder Prep 2 Rounds Arm Bar Windmill 10 2 Minute Blocks 25 KB Swing Odd Rounds: AMRAP Pull-ups Even Rounds: AMRAP Dips

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Snatch

March 28, 2017

Bridgetown Strength and Conditioning Strength Snatch: 8×3 Squat + Face Pull + Press: 8×6 Conditioning 500m Repeat

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Push Press

March 28, 2017

Bridgetown CrossFit WOD: Push Press build up to heavy 2 14 Minute AMRAP 5 Barbell Push-up to Rows 4 Hang Power Cleans 3 Front Squats 2 Push Press

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Incline Bench Press

March 27, 2017

Bridgetown CrossFit’s Monday WOD: Incline Bench Press build up to heavy 3 6 Rounds 2 Incline Bench Press (85% of 3) 12 Seated Band Pull Apart 500m Repeat Test

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10 Minute AMRAP

March 24, 2017

Friday’s Bridgetown CrossFit WOD Hex Bar Deadlift build up to heavy 3 THEN 3×1, 2×2 10 Minute AMRAP 10 Ring Rows 10 Hanging Knee Raises

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Power Cleans

March 22, 2017

Wednesday’s Bridgetown CrossFit WOD Power Clean build up to heavy 3 THEN 2×1, 2×2 12 Minutes on the Minute 2 Power Cleans (80% of 3) 3 Clean Pulls 4 Minutes on the Minute 8 RDL (same bar)

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Floor Press

March 21, 2017

Bridgetown CrossFit WOD: Floor Press build up to heavy5 6 Rounds 2 Floor Press (100%) 12/12 KB Row 15 Reverse Flyes

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Front Squat

March 20, 2017

Bridgetown Crossfit WOD Front Squat 5-4-3-2-1 THE 75% 4×3 For Time Wall Balls 40-30-20 Ring Push-ups 20-20-20

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