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 

Snatches

July 19, 2019

build up to heavy 2 THEN (95% of 2) 3×2, 1×2 2 Rounds 8 Power Snatch (85% of 2)8 Bar Facing Burpees right into 2 Rounds 8 Power Snatch (75% of 2)8 Bar Facing Burpees right into2 Rounds 8 Power Snatch (65% of 2)8 Bar Facing Burpees

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Floor Press

July 15, 2019

build up to heavy 3 THEN 3×1 12 Minute Ladder3 Floor Press (85% of 3)1-2-3-4… Unbroken Chest to Bar Pull-up Continue up the pull-up ladder for as long as possible. Once a set is broken, reset at 1 rep and go up again. BarBend’s take on Floor Press vs Bench Press Bridgetown Crossfit WODs with […]

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Front Squat

July 12, 2019

Build up to heavy 3 THEN 3×1 15 Minute AMRAP 3 Front Squats (80% of 3)12 Wall Balls 3 Chest to Bart Pull-ups

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Hex Bar Deadlift

July 10, 2019

Hex Bar Deadlift build up to heavy 3 THEN 3×1,(90% of 3) 3×2 17 Minutes On the Minute All Rounds 2 Hex Bar Deadlifts (80% of 3)ODD: 17 KB Swings EVEN: 7 DB Push-up to Row

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Power and Pull

July 5, 2019

Power Snatch Build up to heavy double THEN 90% of 2 for 4 9 Rounds for Time5 Power Snatch (70% of 2)5 Chest to Bar Pull-ups

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Training vs Competing

June 28, 2019

Friday’s Bridgetown CrossFit WOD is a very long AMRAP. Instead of plowing right thru it, take time to pay attention to what it is you are doing. Sure pushing thru quickly will get you sweaty and be a ‘good workout’ but you can do better than that, this is a training session. On the row, […]

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Got Grip?

June 19, 2019

Today’s Bridgetown CrossFit WOD will challenge the grip and forearms. Work aggressively on the DB Snatch and Hex Bar build up to get the most out of this one. If you are trying to modify and do this at home, use a sumo or wide stance to replace the hex bar. Keep the hips high […]

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Head, Shoulders, Knees and Toes

June 14, 2019

Today’s Bridgetown CrossFit WOD is a great shoulder full body workout. Heavy Floor Presses with Turkish Get-ups for mobility and stability then Kettle Bell Swings for posterior strength. Did we miss anything? Of course the importance of bracing carries thru on all of these movements. Bracing the torso is different than “abs on”. Bracing involves […]

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Push-Up to Row Sandwich

June 12, 2019

Today’s Bridgetown CrossFit WOD includes the much dreaded Dumbbell Thruster. Why it’s dreaded, we’re not sure, as according to Men’s Health, BarBend, it’s one of THE most effective exercises out there. The use of dumbbells in any workout is going to force you to stabilize more than using a barbell would. The independent stimulus will […]

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