Travel WOD

Workout of the Day that requires minimal equipment and can typically be performed at a hotel gym or home gym environment. Perfect for doing at home while we wait out COVID-19

Some of these workouts have strength components to them. Be creative! You can put books in a backpack and use it for a variety of things. Brooms and Swifter’s make great barbells. Clearly it won’t be about the weight moved, but moving with purpose. Gallon jugs make great dumbbells. Play around with using them 1/2 filled for kettlebells.

Squat Progression

April 9, 2014

Basic Barbell Strength Training Squat Progression: 7×5 RDL:7×8 Conditioning Double Tababta  (8 Mintues ) 20 Seconds Air Squat 10 Seconds Rest 20 Seconds Burpee 10 Seconds Rest

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Squat and RDL

March 19, 2014

Basic Barbell Strength Training Squat Progression: 7×5 RDL:7×8 Conditioning 8 Minutes on the Minute 20 Seconds  Air Squat 20 Seconds Push-ups 20 Seconds Rest

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Hex Deads and Floor Press

March 3, 2014

Basic Barbell Strength Training Hex Deadlift : 5×5 Floor Press: 5×5 Band Pull Aparts 5x 6 Palm Up 6 Palm Down Conditioning 12 Minutes 5 Push-ups 10 Pinch Sit-ups 15 Mountain Climbers

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30 Man Makers for Time

February 20, 2014

Thursday’s Bridgetown CrossFit WOD is a great workout that only requires a pair of  dumbbells!  Save this one for a hotel travel WOD or next time you find yourself at a globo gym! For Time: 30 Man-Makers 1 Man Maker =  Dumbbell Push-up, Row L, Row R, DB Clean (squat), Thruster Compare to October 13, […]

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“7 Up” Dumbbell Version 2.0

February 11, 2014

Tuesday’s Bridgetown CrossFit WOD is similar in structure to December 16th’s WOD 7 Minute AMRAP 1 DB Push-up to Row 1 DB Clean to Thruster 2 DB Push-up to Row 2 DB Clean to Thruster 3 DB Push-up to Row 3 DB Clean to Thruster … ect. How far can you get in 7 Minutes?

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Closed Sunday

February 9, 2014

No Classes Sunday Feb. 9, 2013 due to inclement weather. Sorry for the inconvenience. Normal hours on Monday!! Stay safe and have fun! Erin and Jay Looking for a way to warm-up? Shoveling or hiking in the snow not enough? Here’s an at home workout: Warm-up 12 8 second hold Glute Bridges 4 20 second […]

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Upper Body

January 27, 2014

Basic Barbell Strength Training Push Press: 7×5 Turkish Get-up:7×3/3 Conditioning 8 Minutes on the Minute 20 seconds of burpees 10 Air Squats

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“Mitts”

January 21, 2014

Tuesday’s Bridgetown CrossFit WOD is a new regular in the BCBC artillery. It was inspired but the CrossFit Hero WOD “Kelso”: “Kelso” 100 Thrusters, 135/95lbs for Time Every minute do 5 Burpees determine working weight Hang Power Clean + Front Squat work up to a heavy 2+3 “Mitts” For Time: 30 Power Clean  (70% of […]

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“7 Up”Dumbbell Version

December 16, 2013

Monday’s Bridgetown CrossFit WOD; 7 Minute AMRAP 1 DB Push-up to Row 1 DB Pinch Sit-up 1 DB Front Squat 2 DB Push-up to Row 2 DB Pinch Sit-up 2 DB Front Squat 3 DB Push-up to Row 3 DB Pinch Sit-up 3 DB Front Squat … ect. How far can you get in 7 […]

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