WOD

07/31

Posted by on Jul 30, 2017 in WOD | Comments Off on 07/31

CrossFit Bridgemill – CrossFit

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Warm-up

Warm-up (No Measure)

-20 kick ups away from wall

-10 kick ups to wall

-5 kick ups to wall 12″+ away from wall

Then

2 round

-3 attempts to balance on the wall.kick up then slowly remove feet from wall

-10 Push ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Reverse Cindy

20 Min AMRAP

5 squats

10 Push up

15 pull ups

Cool Down

Partner wod

Posted by on Jul 28, 2017 in WOD | Comments Off on Partner wod

CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

Metcon (3 Rounds for reps)

Teams of 2

00:00-5:00

Alternating (you go I go format)

200m row

10 burpees over rower

5:00-10:00

Break up however you like

5min AMRAP of

10 sit ups

10 Push ups

10 Jumping air squats

10:00-15:00

5min AMRAP

Free for all

Both partners may work at the same time

10 Russian Kbs(53/35)

1 Burpees

Each round is scored separatly

Cool Down

07/28/2017

Posted by on Jul 27, 2017 in WOD | Comments Off on 07/28/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

Metcon (Time)

For Time:

3,000m Row

2 Mile Run

100 WBs (20/14)

Cool Down

07/27/2017

Posted by on Jul 26, 2017 in WOD | Comments Off on 07/27/2017

CrossFit Bridgemill – CrossFit

Happy Birthday Brad Ellis!
Happy Birthday Happy Coach Shana Garrett!

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Warm-up

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Cash Out

3 sets of:

Weighted Hip Thrusters (10-15 reps (tempo @ 1411))

Barbell Single Leg Romanian Deadlift (12 -14 reps (Tempo @ 3111))

Video Demo here: https://www.youtube.com/watch?v=wzQqmhMtswU

Cool Down

07/26/2017

Posted by on Jul 25, 2017 in WOD | Comments Off on 07/26/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Warm-up (No Measure)

3 Mins

Practice Kipping Swing/ Or Butterfly

then..

3 Rounds of

10 Ring Rows

5 Negative Pull ups

Then..

Max Hang with Chin over bar

Metcon

Metcon (Time)

3 Rnds

25 Pull ups

15 HSPU

100Ft One Arm KB Lunge (53/35)

25 min Time Cap

Scaled (50 Jumping pull ups/ 30 Hand release push ups/35/25 for KB)

Cool Down