WOD

Partner wod

Posted by on Aug 4, 2017 in WOD | Comments Off on Partner wod

CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

Partner Dead or Row (Time)

There are two components to this WOD, the WORK and the GATE.

In order to do work, the GATE must be open. In order for the GATE to be open, one partner has to either hold 40-50% of their 1RM DL (this allows other team member to do work), or they must row 500M per ROUND of WORK completed.

You can switch back and forth between DL and ROW and between which partner does what, as long as a full round is completed by ONE athlete at a time.

ROUNDS –

100M Run

25 Air Squats

10 Jumping Lunges

15 Ring Rows

10 SDLHP (1.5 pood/1.0 pood)

This is a 10 Rounds Workout, complete 10 rounds for time.

Cool Down

08/04

Posted by on Aug 3, 2017 in WOD | Comments Off on 08/04

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Warm-up (No Measure)

2 rounds of

False grip Rows x10

Ring roll outs x 10

Then..

2 rounds of:

Squatting muscle up transition x 10

Reps

Ring dips x 5

Metcon

Metcon (Time)

For time:

10-8-6-4-2 of:

Sumo dead lift high pull (115/85)(S:95/65)

After each complete a 200m

Suit case carry. (53/35)

Cash Out

Metcon (Time)

100 Push ups for time!

08/03/2017

Posted by on Aug 2, 2017 in WOD | Comments Off on 08/03/2017

CrossFit Bridgemill – CrossFit

Happy Birthday Danial Santander!

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Warm-up

Weightlifting

Thruster (3 rep EMOM for 8 mins)

Metcon

Metcon (Time)

For Time

Row 2500m

150 double unders

5 Rope climbs 16″

We will go in intervals

Group Every 3 Mins

Cool Down

08/02/2017

Posted by on Aug 1, 2017 in WOD | Comments Off on 08/02/2017

CrossFit Bridgemill – CrossFit

Happy Birthday Phillip Koutnik!!

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Warm-up

Gymnastics

Warm-up (No Measure)

3rounds

15 Ring Rows

10 Kipping swings/Butterfly minis

Then…

3 sets of:

Dumbbell row x 10reps

Hammer curls x 10reps/arm

Metcon

Metcon (Time)

5 Rounds for time:

10 ring dips

20 burpee

30 Weighted Sit ups (25/10)

Scaled:(box assisted dips or 20 hand release push ups/ sit ups without weight)

Cool Down

08/01/2017

Posted by on Jul 31, 2017 in WOD | Comments Off on 08/01/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Deadlift (3 reps EMOM for 8 Mins)

Each Rep Must have a 5 sec count down. ESCALTE WEIGHT!!

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Separate rounds for Rounds and Reps

5 min AMRAP Of:

5 Hang Power Cleans

5 Push Jerks

(Rx:95/65)

(Rx-75/45)

-Rest 3 mins-

5 min AMRAP Of:

5 Hang Power Cleans

5 Push Jerks

(Rx115/85)

(Rx-85/55)

-Rest 3 mins-

5 min AMRAP Of:

5 Hang Power Cleans

5 Push Jerks

(Rx135/95)

(rx-95/65)

Cash Out

400m Run (Time)

Max Effort 400m Run

Cool Down