Bridgetown CrossFit and Barbell Club

July 18, 2022

erin — Mon, 18 Jul 2022 16:49:24 +0000

Power Clean build up to heavy 3 then 3×1 at 100% For Time:400m Run then10-9-8-7-6 Power Clean (70% of 3)5 Burpees then200m Run

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October 1, 2021

erin — Fri, 01 Oct 2021 13:32:09 +0000

Power Clean build up to 5, 4, 3, 2, 1, 12 Minutes AMRAP150 Waiter’s Carry 20 Overhead Sit-ups

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Tuesday December 15, 2020

erin — Tue, 15 Dec 2020 15:49:04 +0000

Lift-Off Pause at knee to RDL Build up to Heavy 7THENLift-Off Pause RDL + Deadlift 3x 2+1 @ 100% of 7 3 Rounds for Time500m Row 12 Deadlifts (80% of 7) 15 Bar Facing Burpees 5 Minutes OTM AMRAP Strict Pull-ups *if you don’t have an erg you can sub 400m Run, 225 Single skips, […]

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“270”

erin — Wed, 04 Nov 2020 01:53:10 +0000

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 […]

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Wednesday October 27, 2020

erin — Wed, 28 Oct 2020 22:25:18 +0000

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

erin — Mon, 26 Oct 2020 15:25:00 +0000

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

erin — Fri, 23 Oct 2020 15:35:00 +0000

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

erin — Wed, 21 Oct 2020 15:44:00 +0000

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

erin — Mon, 12 Oct 2020 22:00:15 +0000

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

erin — Wed, 07 Oct 2020 16:34:25 +0000

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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