January 2018

Thrusters and Cal Row

January 31, 2018

Wedneday’s Bridgetown Crossfit WOD:

Thruster

build up to heavy 3
THEN 3×1, 2×2

5 Rounds for Time

20/15 Cal Row
10 Thrusters (60% of 3)

Power Cleans

January 30, 2018

Tuesday’s Bridgetown CrossFit WOD: Power Clean build up to heavy 5 4 Blocks of Work 3 Minute Block 12/12 Reverse Dumbbell Lunge (35#/55#) AMRAP Power Cleans (50% of 5) Rest 3 Minutes 3 Minute Block 10/10 Reverse Dumbbell Lunge AMRAP Power Cleans (60% of 5) Rest 3 Minutes 3 Minute Block 8/8 Reverse Dumbbell Lunge […]

Read the full article →

Overhead Squats

January 29, 2018

Bridgetown CrossFit’s Monday WOD: Overhead Squat build up to heavy 2 THEN 90% 2×2, 75% 2×4 9-15-21 Overhead Squat (60% of 2) Burpee Chest to Bar Pull-up

Read the full article →

20 Minute AMRAP

January 26, 2018

Friday’s Bridgetown CrossFit WOD Power Clean + Push Press build up to heavy 1+2 20 Minute AMRAP 50 Wall Balls 40 Burpee Box Jumps 30 Grinders 20 Power Cleans (80% of 1+2) 10 Push Press (same bar)

Read the full article →

Power Cleans and Pull-ups

January 24, 2018

Bridgetown CrossFit’s Wednesday WOD: Hang Power Clean build up to heavy 3 3 Rounds For Time: 12 Power Cleans (70% of 3) 12 Pull-ups

Read the full article →

21-15-9

January 23, 2018

Tuesday’s Bridgetown CrossFit WOD: Thruster build up to heavy 5 THEN 3×3 21-15-9 Thruster (65% of 3) Burpee Box Jump Wall Ball

Read the full article →

Power Snatch

January 22, 2018

Monday’s Bridgetown CrossFit WOD: Power Snatch build up to heavy 2 THEN 3×1 15 Minute AMRAP 20 KB Swings 10 Power Snatch (75% of 2) 5 DB Push-up to Row

Read the full article →

Cleans and Dumbbells

January 12, 2018

Bridgetown Crossfit’s Friday January 12, 2018 WOD: Power Clean build up to heavy 7 THEN 4 Rounds not for Time 4 Power Cleans (same weight) 4 DB Thrusters For Time 21-15-9 DB Thruster (55#/35#) Calorie Row 15-12-9 Power Clean (80% of 7) DB Front Squat (55#/35#) *no rest between couplets

Read the full article →

“New Plan”

January 10, 2018

Bridgetown Crossfit’s Wednesday WOD for January 10, 2018: Hex Bar Deadlift build up to heavy 2 THEN 3×1 “New Plan”/h2> Part I: 10 Minute AMRAP 1 Hex Bar Deadlift (90% of 2) 5 Burpee Chest to Bar Pull-up Part II: 10 Minute AMRAP TBA 🙂 *No Rest between Part I and Part II

Read the full article →