WOD

06/23/2017

Posted by on Jun 22, 2017 in WOD | Comments Off on 06/23/2017


CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

If you missed any other lifting days today is the day to test them! If you did complete those, lets find your front squat.

Front Squat (Find 1RM Frpnt Squat)

Olympic Lifting Total (Total Weight)

The CrossFit Total (Total Weight)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Cool Down

06/22

Posted by on Jun 21, 2017 in WOD | Comments Off on 06/22


CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Cool Down

06/21/2017

Posted by on Jun 20, 2017 in WOD | Comments Off on 06/21/2017

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

The CrossFit Total (Total Weight)

Cash Out

500m Row (Time)

Max Effort 500m Row

Cool Down

06/20

Posted by on Jun 19, 2017 in WOD | Comments Off on 06/20

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Gymnastics

Spend 10 mins working on Handstand hold and walks

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*10 min time Cap

Rest 3 mins then…

400m Run (Time)

Max Effort 400m Run
Rest 3mins then…

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
*10 Min time Cap

Cool Down

06/19/2017

Posted by on Jun 18, 2017 in WOD | Comments Off on 06/19/2017

CrossFit Bridgemill – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Olympic Lifting Total (Total Weight)

Cash Out

Wall Ball Max Effort (AMRAP – Reps)

1 set of max rep wall balls. Use 20#/14# for everyone. You can only count continuous wall balls. 1 rep includes a continuous movement of full squat to throw to cath, and return to full squat with no break in momentum. The ball cannot be dropped or bounced in any way. Record total reps even if 0.

Cool Down