November 2018

I do what with the barbell?

November 30, 2018

Friday’s Bridgetown CrossFit WOD:

Push Press

build up to heavy 5
THEN 3×3

20 Minute AMRAP

5 Push Press
10 Barbell Push-up to Row
15 Wall Balls
20 Cal Row

Gotta get up to get down

November 28, 2018

Wednesday’s Bridgetown Crossfit WOD: Front Squat build up to heavy 2 For Time: 50 Front Squat (70% of 2) 1/1 Turkish Get-up at the top of the minute

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Power Cleans to Power -up!

November 27, 2018

Tuesday’s Bridgetown CrossFit WOD: Power Clean build up to heavy double THEN 3×1 15 Minute AMRAP 5 Power Cleans (75% of 2) 10 Toes to Bar 1, 2, 3, ect Chest to Bar Pull-up Ladder

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Grab a Kettle Bell. Better Make that 2

November 26, 2018

Monday’s Bridgetown CrossFit WOD: 3 Three Minute Work Blocks I. 21 2 KB Squats 21 Burpees AMRAP KB Swings Rest 3 Minutes I1. 18 2 KB Squats 18 Burpees AMRAP KB Swings Rest 3 Minutes III. 12 2 KB Squats 12 Burpees AMRAP KB Swings

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Front Squat

November 21, 2018

Wednesday’s Bridgetown CrossFit WOD: Front Squat build up to heavy 7 THEN 2×4 Three 6 Minute Work Blocks I. 21-15-9 Front Squat (65% of 7) Wall Ball rest with remaining time II. 15-12-9 Front Squat (75% of 7) Burpee Box Jump rest with remaining time III. 12-9-6 Front Squat (85% of 7) Chest to Bar […]

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Not for Time

November 20, 2018

Tuesday’s Bridgetown CrossFit WOD: 5 Rounds not for Time 21-18-15-12-9 16 Alternating DB Snatch Odd: Single Prowler Even: Double Prowler

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Barbell Complex

November 19, 2018

Monady’s Bridgetown CrossFit WOD: Hang Power Clean + Front Squat + Push Press build up to heavy 3+2+1 10 Rounds for Time: 3 Hang Power Cleans (70% of 3+2+1) 3 Front Squats 2 Push Press 10 Hand Release Push-ups

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Hex Bar Deadlift

November 16, 2018

Bridgetown CrossFit WOD: Hex Bar Deadlift build up to heavy 4 THEN (90% of 4)4×3 (80% of 4) 4×2 (85% of 4) x5 15 Minute AMRAP 60 KB Swings 30 Wall Balls 15 Hex Bar Deadlifts (70% of 4)

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Floor Press

November 14, 2018

Wednesdays Bridgetown Crossfit WOD: Floor Press build up to heavy 2 THEN 3×1, 2×2 + 12 Scap Pull-ups 5 Rounds 6 Floor Press 975% of 2) 2–4-6-8-10 Strict Chest to Bar Pull-ups

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