Show all Bridgewater WOD Barbell Endurance Olympic Weightlifting Gymnastics BridgewaterWODMarch 31, 2024Workout of the Day 04-01-24Monday 30 Minutes, As Many Rounds as Possible 50 Double Unders 25/20 Calorie Row 10 Squat Cleans 135/95 Tuesday Strength 8x Every 1:30 1-3 Hang Power Snatch Conditioning 5 Rounds, Partner I Go, You Go, Full Rounds 10 Hang Power Snatch 95/65 10 Toes to Bar 10/8 Calorie Bike Wednesday Strength Front Squat 5 x 5 *same weight across sets Conditioning 10 Minutes As Many Rounds as Possible 50 Meter Walking Lunge :50 Plank Thursday Strength Strict Press 5 x 5 *same weight across sets Conditioning 3 Rounds 400 Meter Run 21 Kettlebell Swings R/G Friday 15 Minutes, As Many Rounds as Possible 15/12 Calorie Bike 15 Pull-Ups rest 2:00 15 Minutes, As Many Rounds as Possible 200 Meter Run 2 Rope Climbs Saturday Partners Share Reps 100-80-60-40-20 Deadlift Push-Up *Deadlift goes: 135/95, 185/125, 225/155, 275/205, 315/225 Sunday Strength Strict Pull-Up 5 x 5 *same weight across sets Conditioning 3 Rounds 21 Wallballs 30/20 15 Kettlebell Swing R/G 9 Box Jump 30/24 BridgewaterWODMarch 24, 2024Workout of the Day 03-25-24Monday Strength 8 Minutes, Every Minute on the Minute 1-3 Power Clean Conditioning 20:00 As Many Rounds as Possible Partner I go You go Full Rounds 5 Ball Squats 14/10# / Wallballs 30/20 3 Sprawl / Burpee 1 Power Clean 115/75#, 225/155# Tuesday Strength 10-8-6-4 Strict Pull-Up Conditioning Break up however you choose (1 person works at a time) 2 Rounds 50 Ring Row or Weighted Pull Up 35/25 60 Calorie Bike 70 Single Arm Snatch 40/30, 60/45 Wednesday Conditioning 30 Minutes, As Many Rounds as Possible Partners Share Reps & Run together 300 Meter Run 2 Rope Climbs 15 Push-Ups 100 Jump Rope / Double Unders Thursday Strength 10-8-6-4-2 Box Squat Conditioning 12:00 Max Distance Partners, I Go, You Go 250 Meter Row Friday Conditioning Partners Alternate Movements 10 Total Rounds 200 Meter Run 15 Toes to Bar 12 Box Jump Overs 24/20 15/12 Calorie Bike 20 Squats w/ Wallball 30/20 Saturday Conditioning Partners Alternate Movements 21:00 As Many Rounds as Possible 18 Step-Ups 40/30, P2 Hollow 15 Push Press P2 Bottom Squat Hold 12 Renegade Rows P2 Bar Hang Sunday Strength 3 x 3ea Turkish Get-Up Conditioning 800 Meter Run 800 Meter Suitcase Carry R/G 800 Meter Run GymnasticsOlympic WeightliftingEnduranceBarbellBridgewaterMarch 24, 2024Specialty Classes 03-25-24Monday - Gymnastics Skills: Toes to Bar & Pistols 5 Rounds 12 Toes to Bar 12 Alternating Pistols Tuesday - Endurance Skill: Steady Zone 2 Cardio 2 Rounds (50:00 Cap) 1 Mile Run 100 Calorie Bike 100 Calorie Row 100 Double Unders Wednesday - Olympic Weightlifting Skill: Clean & Jerk 5x Paused Clean (mid shin) + Push Press + Push Jerk 5x 2 Clean and Jerk 4 x 3 Pause (:03) Front Squat Thursday - Barbell Skill: Hip Hinge Build to a heavy set of 3 Rack Pull (right below knee) Build to a heavy set of 3 Stiff Leg Deadlift Build to a heavy set of 3 RDL 3 Sets of (lite weight) 8ea Single Leg RDL dbells 10 Snatch Grip Deadlift 10 Deadlift BridgewaterWODMarch 17, 2024Workout of the Day 03-18-24Monday Strength 8 Minutes, Every Minute on the Minute 1-3 Power Clean Conditioning 30-20-10 Power Clean 135/95 *200 Meter Run after each set Tuesday "CrossFit Total" 1 Rep Back Squat 1 Rep Strict Press 1 Rep Deadlift Wednesday Strength 12-10-8 Bench Press & Single Arm Row then, 12-10-8 Strict Pull-Up & Single Arm Press Conditioning 100 Russian Kettlebell Swings R/G *every break = 100 Double Unders Thursday Strength 8 Minutes, Every Minute on the Minute 1 Squat Clean Thruster Conditioning "Fran" 21-15-9 Thruster 95/65 Pull-Up Friday Conditioning CRCF Triathlon 40 Minutes, As Many Rounds as Possible 200 - 500 - 800 Meter Run 0.3 - 0.6 - 0.9 Mile Bike 400 - 700 - 1000 Meter Row Saturday Conditioning Partners Share Reps 23 Minutes, As Many Rounds as Possible 60 Calorie Row 50 DBall Cleans 40 Burpees Sunday Strength 5 x 5 Strict Press Conditioning Share w/ a Partner 2 Rounds 50 Dual Dumbbell Squat 35/25, 60/40 50 Sit-Ups 50 Dumbbell Lunges 50 Calorie Bike BridgewaterWODMarch 10, 2024Workout of the Day 03-11-24Monday Strength 12:00 Every Minute on the Minute 1-3 Snatches (4 rounds of 3, 4 rounds of 2, 4 rounds of 1) Conditioning 5 Rounds: (Hard Sustained Aerobic Effort) 1:30 on / :30 off 5 Ring Row / Pull-Up 5 Sprawl / Burpee 5 Russian Kettlebell Swings Y/B, G/Y Tuesday Strength 10:00, Every 2:30 10-8-5-3 Front Squat right into 10:00, Every 2:30 10-8-5-3 Back Squat Conditioning 8:00 As Many Rounds as Possible 2-4-6-8.... DB FR Reverse Lunge Toes to Bar / Sit-Up Wednesday Strength 16:00, Every 4:00 Complete 5 Pendlay Row :30 Hollow Hold :25 Suitcase March ea.. Conditioning Partner I Go, You Go 3 Full Rounds ea. 6 Box Jump 12 Single Arm Devil's Press 50/35 15/12 Calorie Bike Thursday Conditioning 30 Minutes, As Many Rounds as Possible 0.6 Mile Bike 500 Meter Row 400 Meter Run 100 Double Unders Friday CrossFit Open 24.3 TBD Saturday "Jerry" 1 Mile Run 2000 Meter Row 1 Mile Run Sunday Strength Bench Press 5 x 1.1 20:00 cap Conditioning Partners Share Reps 100 Calorie Row 50 Dumbbell Bench Press 50/35 10 Rope Climbs 50 Dumbbell Bench Press 100 Calorie Row BarbellMarch 10, 2024Barbell 03-11-24Monday Build to a 8 Rep Max Strict Press Build to a 8 Rep Max Strict Chin-Up Build to a 8 Rep Max Bench Press 3 Sets of 8 DB Inc. Bench Press 12 Pendlay Row 20 Pull Aparts Tuesday 3 x 3 Overhead Squat 3 x 3 Front Squat 3 x 3 Back Squat 3 Sets of 16 Barbell Front Rack Reverse Lunge 8 Front Squat 16 Jumping Air Squat Thursday Build to a heavy set of 3 Rack Pull (right below knee) Build to a heavy set of 3 Stiff Leg Deadlift Build to a heavy set of 3 RDL 3 Sets of (lite weight) 8ea Single Leg RDL dbells 10 Snatch Grip Deadlift 10 Deadlift GymnasticsMarch 10, 2024Gymnastics 03-11-24Monday Pull Up 3:00 50 Double-unders 15 Devil's Press 40/30 AMRAP Pull-up Rest 1:00 3:00 40 Double-unders 12 Devil's Press 40/30 AMRAP Chest To Bar Rest 1:00 3:00 30 Double-unders 10 Devil's Press AMRAP Bar Muscle-up EnduranceMarch 10, 2024Endurance 03-11-24Tuesday 3/12: Born to Run! 600m Run 25m Sled Push +25m Sled Pull 600m Run 200m KB Farmers Carry (Fast Feet) 600m Run 100m Burpee Broad Jumps 600m Run 100m Dual DB Walking Lunges 600m Run 100 Crossovers//150 DUs//300 SUs 600m Run 50 Wallballs 600m Run 50 Sit Ups 600m Run 100 Glider Mt. Climbers 600m Run 48 MINUTE CAP