“270”

November 3, 2020

Tuesday’s Bridgetown CrossFit WOD has a underlying political feel to it. Ugly. Unnecessary. Repetitive. Grueling. Powerful. Exhausting. There are two ways to play, get 270 and it’s OVER or go for 50 minutes and see how may reps you can rack up!! Don’t make it necessary for a recount – make every rep count!


“270”
For Time OR 50 Minute AMRAP
30 Burpees
30 Wall Balls
30 Dumbbell Push-up to Rows
30 Two handed DB Push Press
30 Wall Balls
30 DB Push-up to Row
30 DB Front Rack Squat
30 Wall Balls
30 Toes to Bar – yes TOES TO BAR

Wednesday October 27, 2020

October 28, 2020

20 Minutes On the Minute 3 Chest to Bar Pull-up 6 Knees to Elbows9 Push-ups with remaining time accumulate Double Unders or Mountain Climbers Score = # of reps accumulated Strength Squat build up to heavy 3 Behind the Neck Pressbuild up to heavy 5 5 Sets2 Squats (90% of 3)3 BN Press (100% of […]

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Monday October 25, 2020

October 26, 2020

Hex Bar Deadlift build up to heavy 2THEN 2×2 at !00% 5 Rounds for Time8 Hex Bar Deadlifts (80% of 2)16 KB Swings Clean-up let heart rate return to normal 6 Minutes of accumulated Pull-up work – Chin over the bar hold – Negatives – Strict Pull-ups for reps – Alternate grip Pull-ups – L-Sit […]

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Friday October 23, 2020

October 23, 2020

2 Rounds for Reps 3 Minute AMRAP BurpeesRest 90 seconds ‘ 2 Minute AMRAP KB SwingsRest 1 minute 1 Minute AMRAP Goblet Squats Rest 30 seconds StrengthGlute Bridge build up to heavy 5Barbell Row build up to heavy 7 5 Sets 3 Glute Bridges (80% of 3)5 Barbell Rows (85% of 5) Conditioning12 Minute AMRAP30 […]

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Wednesday October 21, 2020

October 21, 2020

2K Row then accumulate 3 Minutes of L-Sit work – support on dip bar – chair sit on dip bar – alternate extending 1 leg in chair sit – L-Sit on dip bar – L-Sit on DB – Planche StrengthFront Squat build up to heavy 5 Push Pressbuild up to heavy 5 5 SetsFront Squat […]

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Monday October 12, 2020

October 12, 2020

Seated Press build up to heavy 2Glute Bridge build up to heavy 7 5Rounds 2 Seated Press (80% of 2)5 Glute Bridge (same weight) For Time7–>1 Push-ups 1–>7 Star Jumps OR 12 Minute AMRAP12 Overhead Plate Sit-ups12 Ring Rows 12 (6/6) Overhead Plate Reverse Lunge

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Wednesday

October 7, 2020

I. Squat build up to heavy 3Behind the Neck Pressbuild up to manageable 8 5 Rounds 2 Squats (85% of 3)8 Behind the Neck Press (same weight) 21-15-9Push-ups Toes to Bar II. 14″ Minutes 125m Sprint 7 DB Push-up to Row 250m Sprint14 DB Push-Press

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Monday October 5, 2020

October 5, 2020

Two Options: I. “Helen”3 Rounds for Time400m Run21 KB Swingns 12 Pull-ups II. Hex Bar Deadlift build up to heavy 3 5 Rounds 2 Hex Bar Deadlifts (90% of 3)6/6 Windmills 12 Minute OTMODD: 6-8 DB Push-ups to Row EVEN: 12-18 Ball Slams

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Wednesday September 30, 2020

September 30, 2020

Hex Bar Deadliftbuild up to heavy 5Floor Pressbuild up to heavy 3 5 Rounds 3 Hex Bar Deadlifts (85% of 5)2 Floor Press (90% of 5) 9 Minute AMRAP 5 Hex Bars (65% of 5)12 Wall Balls

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