July 2017

“Nasty Girls”

July 31, 2017

Monday’s Bridgetown CrossFit WOD:

Hang Power Clean

build up to heavy 3
THEN 3×1, 2×2

3 Rounds For Time

50 Air Squats
7 Dips
10 Hang Power Cleans (75% of 3)

Inspiration for this WOD:
“Nasty Girls”
50 Air Squats
7 Ring Muscle -Ups
10 Hang Power Cleans (135#/95#)

How close are you to performing at the prescribed weights and movements? If your goal is to compete in the CrossFit Open, these markers should be with-in striking distance.

“Diane-ish”

July 28, 2017

Friday’s Bridgetown CrossFit WOD: Hex Bar Dead-lift 5-4-3-2-1 THEN (85% of 1)/2×2 , (75% of 1)/2×3, (65% of 1)/2×4 For Time: 21-15-9 Hex Bar Deadlift (55% of 1) Dumbbell Push Press (35#/55#)

Read the full article →

10 Minute Ladder

July 26, 2017

Wednesday’s Bridgetown CrossFit WOD: Power Clean build up to heavy 5 THEN 3×3 10 Minute Ladder 1 Power Cleans + 5 Chest to Bar Pull-ups 2 Power Cleans + 4 Chest to Bar Pull-ups 3 Power Cleans + 3 Chest to Bar Pull-ups 4 Power Cleans + 2 Chest to Bar Pull-ups 5 Power Cleans […]

Read the full article →

“Randy-ish”

July 25, 2017

Tuesday’s Bridgetown CrossFit WOD: Power Snatch build up to heavy 5 For Time: 5 Rounds 15 Power Snatch (55% of 5) 400m Run

Read the full article →

Hex Bar

July 22, 2017

Saturday’s Bridgetown CrossFit WOD: Hex Bar Deadlift build up to heavy 2 THEN 3×1 9 Minute AMRAP 9 Wall Balls 50m Farmers Carry (50% of 2, split btw 2 KB or DB) 150m Sprint

Read the full article →

Hang Power Cleans

July 20, 2017

Thursday’s Bridgetown CrossFit WOD: Hang Power Clean build up to heavy 3 15 Minutes on the Minute Odd: 2 Power Cleans + 3 Clean Pulls Even: 20 KB Swings

Read the full article →

12 Minute AMRAP

July 19, 2017

Wednesday’s Bridgetown CrossFit WOD: Shoulder Prep 3 Rounds 6/6 Windmills 4/4 Arm Bars 12 Kip Swings 12 Minute AMRAP 8/8 Dumbbell Snatch (35#/55#) 10 Burpee Box Jumps 12 Toes to Bar

Read the full article →

“Gym Class”

July 18, 2017

Tuesday’s Bridgetown Crossfit WOD: For Time:

Read the full article →

Front Squats and Dips

July 17, 2017

Monday’s Bridgetown CrossFit WOD: A1. Front Squat A2. Dip build up to heavy 5 THEN 3×3 For Time: Accumulate 50 reps of Front Squat at 70% of 7. Every Minute, beginning at t=o do 5 dips at body-weight.

Read the full article →