Show all Bridgewater WOD Barbell Endurance Gymnastics EnduranceJanuary 29, 2023Endurance 01-30-23Tuesday 45 AMRAP @CRCF 800m Run 40 Jumping Lunges 800m Row 30 Box Jumps 800m Bike 20 Burpees BridgewaterWODJanuary 29, 2023Workout of the Day 01-30-23Monday Strength: 10-10-8-8 Front Squat & Strict Pull-Up Conditioning 5 Rounds, (8:00 Cap) 8 Dumbbell Thruster 35/25, 50/35 8 Chest to Bar Pull-Ups Tuesday Strength: 16 Minutes M1: 2.1 Hang Power Snatch / Clean M2: 0:45 Banded Dual Kettlebell Deadbug Conditioning: Partners 10:00, As Many Rounds as Possible 10-20-30-40... Hang Power Snatch / Clean 65/55, 115/85 Calorie Bike Wednesday Conditioning: 5:00 As Many Rounds as Possible 5 Efforts.1:00 Rest b/w efforts. . A. 18/15 Calorie Row & 15 Wallballs B. 15/12 Calorie Bike & 20 Box Step-Overs (2 Dumbbells) C. 200 Meter Run & 20 Russian Kettlebell Swing Thursday Strength: 3 Sets 8ea Hang Clean into Cossack 0:45 Dual Kettlebell Overhead Hold Conditioning: 3 Rounds each. Partner I Go, You Go 2:00 12 Box Jump-Overs Max Calorie Row in time remaining Friday Conditioning: 30 Minutes, Every 2:00 A. 200 Meter Run & 1 Round of Cindy B. 100 Double Unders & 10ea Renegade Row 25/20, 40/30 C. 5ea Turkish Get-Up Y/B, G/Y Saturday Conditioning: CrossFit Open 22.2 10 Minute Time Cap 1-2-3...8-9-10-9-8...3-2-1 Deadlifts 135/95, 225/155 Bar-facing burpees Sunday Conditioning: 3 Rounds (35:00 Cap) 800 Meter Run 0.9 Mile Bike 1000 Meter Row BarbellJanuary 29, 2023Barbell 01-30-23Monday General Prep Upper SS1: 4x6 Strict Press + 6 Push Press w/ 12 Ring Pull Ups SS2: 6x3 Close Grip Chained Bench & 12 Banded BOR :30 PVC Banded KB OH Hold 10 Upright Row 20 Tate Press Tuesday Dynamic Lower 10x2 Front Squat EMOM 8x1.1 Sumo EMOM 4 Set Circuit: RDL, Sorenson Hold, Stiff Sumo Thursday Max Lower 3RM High Box Squat + AR 8RM Deadlift 5x5 Deficit DL GymnasticsJanuary 29, 2023Gymnastics 01-30-22Monday Handstand Progressions Freestanding Handstand Practice Press to Handstand Box Drill 10-9-8-7-6-5-4-3-2-1 Handstand Push-up Box Jump Over :20 Handstand hold after each round BarbellJanuary 22, 2023Barbell 01-23-23Monday General Prep Upper SS 1: 5x5 DB Bench & Chin Up SS 2: 5x3 Bench & Bent Over Row 100 Strict DB Press, 10 Curls every drop Tuesday Dynamic Lower 10 x2 Front Squat EMOM 8x1.1 Sumo EMOM 4 Set Circuit: RDL, Sorenson Hold, Stiff Sumo Thursday Max Lower 5RM High Box Squat + AR 5RM Deadlift 5x5 Deficit DL GymnasticsJanuary 22, 2023Gymnastics 01-23-22Monday Bar Muscle-up & Pull-ups For Time 10 Bar Muscle-ups 30 Dual KB Deadlifts 20 Pull-ups 20 Dual KB Cleans 30 Pull-ups 10 Dual KB Snatches EnduranceJanuary 22, 2023Endurance 01-23-22Tuesday In the Zone Tabata @Bridgewater High School Track Warmup: +5:00 Relaxed Pace Jog :30 Run (Zone 8/9) :15 Active Recovery Jog (Zone 2) 5:00 Relaxed Pace Jog + Stretch BridgewaterWODJanuary 22, 2023Workout of the Day 01-23-22Monday Strength 3 Sets 5.3 Front Squat & Strict Pull-Up Conditioning 3 Rounds, Partner I Go, You Go, Full Rounds 20 Front Squat 65/55, 135/95 20 Calorie Bike Tuesday Strength 16 Minutes M1: 3 Power Snatch M2: 12/10 Calorie Bike Conditioning Psuedo CrossFit Open WOD 15.1 9 Minutes, As Many Rounds as Possible 6 Power Snatch 75/55, 115/75 8 Deadlift 10 Knee Tuck / Toes to Bar Wednesday Conditioning 6 x 5:00 As Many Rounds as Possible 1:30 Rest betwween efforts A. 30/25 Calorie Row 0:30 Tuck-Sit / L-Sit B. 100 Double Unders 10 Push Press 95/65, 135/95 C. 18/15 Calorie Bike 50 Meter Walking Lunge Thursday Strength 3 Sets 0:45 Dual Kettlebell Front Rack Hold 12ea Single Arm Row. Conditioning Partner I Go, You Go 5 Rounds each 12 Lateral Sprawl / Burpee over Rower 18/15 Calorie Row Friday Conditioning 30 Minutes, Every 2:00 A. 200 Meter Run & 20 Wallballs B. 10 Paralette Shoot Throughs w/ Push-Up & :30 Plank Plus C. 250 Meter Row & 10 Hang Power Clean 95/65, 155/105 Saturday Conditioning CrossFit Open 21.1 15:00 As Many Rounds as Possible: 3 Wall Walks 12 Alternating Single Arm Dumbbell Snatch 35/25, 50/35 15 Box Jump-Overs 20/16, 24/20 Sunday Conditioning 3 Rounds (30:00 Cap) 75 Double Unders 20 Calorie Bike 75 Double Unders 40 Calorie Row 75 Double Unders 400 Meter Run