Bridgetown CrossFit and Barbell Club

20 Minute AMRAP

December 11, 2018

Tuesday’s Bridgetown CrossFit WOD:

20 Minute AMRAP 
30 Cal Row 
20 KB Swings
10 Toes to Bar 
5 Chest to Bar Pull-ups 

Friday April 3, 2020

April 3, 2020

Strength Push Press: 5×5Windmill: 5×6/6 Conditioning9 Rounds Farmers Carry 100m 10/10 Mountain Climbers

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Kelso -ish

April 3, 2020

Kelso is a CrossFit Football classic. Traditionally done with 135lb/115lbs barbell. At the call of 3, 2, 1, GO you accumulate as many thrusters as possible, at the top of the minute you must stop and perform 5 burpees then resume accumulating thrusters. Time is called at the completion of all 100 thrusters. Modifications: Use […]

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Wednesday April 1, 2020

April 1, 2020

Strength Squat: 6×5RDL: 6×8 Conditioning12 Minute AMRAP8/8 Sit and Twist Sit-ups 6 Push-up to Row

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3 Five Minute AMRAP’s

April 1, 2020

Modification suggestions: Don’t have an erg? Replace with 30 Double Unders or 100 single skips or 50 Mountain Climbers. Don’t have a pull-up bar? Perform strict V-ups. Don’t have a barbell? Use anything to Goblet Squat, adding a 2 second pause at the bottom instead of going up in weight. 5 Minute AMRAP 21/15 Calorie […]

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Monday March 30, 2020

March 30, 2020

Strength Training Hex Bar Deadlift: 7×5Floor Press: 7×5Bad Pull aparts: 7×6/6 Conditioning Alternating Tabata 20 sec on/10sec offMountain Climbers on :00Paoli Push-up or Plank on :30

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Friday March 27, 2010

March 27, 2020

Strength TrainingPush Press: 7×5Turkish Get-ups: 7×3/3 ConditioningFor Time:21-15-9Toe Touches 15-10-5Burpees

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Yoke/ Back Squat Program

March 23, 2020

Build up to (112% of heavy 5) 2×1 On 2 minute 97/5, 100/4, 103/3, 106/2, 109/2×1, 112/3×1 For Time:2 Rounds 50 air squats 35 push-ups20 Burpee‘s

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Monday March 23, 2020

March 23, 2020

Strength Training Hex Bar Deadlift: 6×5Floor Press: 6×5Bad Pull aparts: 6×6/6 Conditioning 2 Rounds for Time: 50 Air Squats 35 Push-ups 20 Burpees Look we know you can’t do hex bars at home, but find something to lift. perhaps you can lift the foot of your bed or dining room table?! Be creative. Some ideas […]

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Monday Yoke Back Squat Program

March 16, 2020

build up to (110% of 5) 3×1 On the 2 Minute 90/9, 94/7, 98/5, 102/3, On the 90 seconds106/1, 109/1, 112/1, 115/2×1 For Time:5 Rounds 5 Chest to Bar 10 Knees to Elbows 15 Goblet Squats

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