Blog for BCBC Portland’s Eastside CrossFit and Olympic Weight Training Facility

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

On the Minute

October 21, 2019

Front Squat build up to heavy 7 THEN 4×4 13 Minutes on the Minute ODD: 3 Front Squats (85% of 7)EVEN: 7 Dumbbell Push-up to Row PRIME: 7 Wallballs

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Blocks of Work

October 16, 2019

Push Press build up to heavy 3 THEN 3×1 6 Rounds3″ Work / 1″ Rest 3 Push Press (85% of 3)6 Chest to Bar Pull-ups AMRAP Burpee Box Jump with remaining time

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Conditioning

October 2, 2019

Push Pressbuild up to heavy 7 THEN 4 Prep Rounds4 Push Presses8 Kettlebell Swings ) 5 Rounds for Time200m Sprint24 KB Swings 12 Push Press (65% of 7

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Clean Pull + Power Clean build up to heavy 2+1THEN 85% 3x 3+2 4 Minute AMRAP10 Burpee Box Jumps20 Power Cleans (75% of 2+1)30/20 Cal Row REST 3 Minutes 4 Minute AMRAP10 Burpee Box Jumps20 Power Cleans (70% of 2+1)30/20 Cal Row REST 3 Minutes 4 Minute AMRAP10 Burpee Box Jumps20 Power Cleans (65% of […]

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2 WODS in ONE!

September 25, 2019

For Time: 3 Rounds 15 Dumbell Thusters 15 Knees to Elbows 3 Rounds30 /20 Cal Row 20 Alternating Arm Dumbell Snatch ….

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Push – it

September 24, 2019

Push PressBuild up to heavy 5 4 Rounds for Time400m Run 10 Push Press15 Burpees over the Bar

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out then back

September 17, 2019

For Time: 50/35 Calorie Row 30 Dumbbell Goblet Squats* 40 Alternating 1 Arm DB Snatch*30 Dumbbell Goblet Squats50/35 Calorie Row *Use the same dumbbell for the squats and dumbbell snatches.

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Work Blocks

September 16, 2019

Find your working weightPower Clean + Front Squat + Push Jerk build up to 1+2+1 3 Minute Work Block 9 Power Cleans (70% of 1+2+1)9 Front Squats 9 Push Jerks AMRAP Burpee Box Jumps with remaining times REST 1 Minute 3 Minute Work Block 7 Power Cleans (75% of 1+2+1) 7 Front Squats 7 Push […]

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