Member Profile – Bridget Woods: First Time at a CrossFit Competition

Bridget has been training with us for just under a year now after starting with us as a beginner on our fundamentals course, and has just recently taken part in her first crossfit competition! We asked her to reflect a little bit on her experience at the Battle Cancer event for charity. Here’s what she had to say about it!

Can you tell us a little bit about the Battle Cancer event?

In October, Misty, Sinead, Steph and I completed in the Battle Cancer competition and came 9th out of 60 teams in the Women’s Rx division! The Battle Cancer event is a Crossfit competition that raises money for the UK cancer society. Competing as a team made the whole event more fun; the atmosphere was fantastic and it was great to cheer on other athletes’ heats.

What drove you to take part this year?

I’m not great at saying no? 😅

What was it like as a first competition?

The competition didn’t have any barbell movements in it and was primarily cardio based workouts, with the weights being slightly lighter than typical Rx Competitions – I’d definitely recommend the event to anyone thinking about doing their first competition. The whole day was enjoyable and it was great to hang out with the girls.

Can you talk about the best and worst workouts?

Best: 110 synchro burpees in 7 mins
Worst: Thrusters…always thrusters

How did you prepare for this as individuals and then as a team?

The athlete pack was released beforehand to allow teams to practice. We ended up being unable to coordinate a time that worked for us all so we hoped our “natural coordination” would do on the day…..we probably could have done with practicing our synchro Turkish get ups, getting a total of 2 in 1 minute!

Are you going to compete again sometime soon?

I’ve got The Rainhill Trials coming up in February….


A) AMRAP 12 minutes of:
2 Deadlifts (climbing to as heavy as possible)
5 Strict Pull-ups (Kipping Scale)
5 Strict HSPU’s (2 Wall Walks Scale)

Note from Coach Milo: If you can’t perform 5 reps of the strict movements, then you can change it to a number you can manage, even if it’s 2 or 3. I want you to keep moving. Get some good skill work in and get some good strength in! Quality is more important than rounds today. Shoot for about 7-10 rounds. If you can get more than that, you probably went too light.

– Rest 5 min.

B) For time:
100 Air Squats
50 Push Jerks 60/40kg
100 Air Squats

(Time CAP: 12min.)

100 Russian Twists 5kg plate


Classic CrossFit

A) Back Squat
Build to a heavy single

B) Every 4min. x 5 Rounds:
15/12 Cal Bike/Row
20 Alt. DB Snatches 22/16kg
Max TTB In Remaining Time…
*Score is total # of TTB only


6min. AMRAP:
5/5 Renegade Rows
10 H.R. Push-Ups
14 Alt. DB Snatches 20/16kg

6min. AMRAP:
5 Burpees
10 DB Push Press 20/16kg
14 Alt. DB Lunges

6min. AMRAP:
5 Pull-Ups
10 H.R. Push-Ups
14 DB Power Cleans 20/16kg

6min. AMRAP:
5 Burpees
10 DB Push Press 20/16kg
14 DB Front Squats

*2min. Rest Between Sections


A) Olympic Lifting Total
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

Note from Coach Milo: You have 30min. total or 15min. for each section. If you do not have the ability to 1RM then this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If you are not maxing, than do sets of 3-5 reps working on form.

B) For Time:
500m Row
– Rest 3min.
500m Row

*Score is both times combined
*This one is going to hurt


Classic CrossFit

A) Strict Press , 5 x 5
5 hard sets.
*Do not count warm ups

B) EMOM x 10min. (Both in the same min.)
4 Renegade man makers 20/16kg
8 Wall Balls 9/6kg

– Rest 3-5 Minutes –

2 Rounds: (CAP: 10min.)
100 Double Unders
50 Russian KB Swings 32/24kg
25 Sit-Ups


3 rounds for time:
30 KB Squat Cleans 24/16kg
30 Pull-ups
800 meter run

Time CAP: 30min.

Cash Out:
Tabata Russian Twists with 10kg plate 🙂


A) Back Rack Lunge (Work up to a 10RM)
5 each leg… Sorry, Not Sorry.

B) On a 15-minute clock, for max reps each round…

3 Minute AMRAP:
Run 400m Then Do Max Muscle ups
*Rest 1 minute
3 Minute AMRAP:
Run 400m Then Do Max Back Squats 60/40kg
*Rest 1 minute
3 Minute AMRAP:
Run 400m Then Do Max Muscle ups
*Rest 1 minute
3 Minute AMRAP:
Run 400m Then Do Max Back Squats 60/40kg

* No racks.
**If no muscle ups then we are focusing on the pull element so Chest to bars, Pull ups or Ring rows are the options today.


Get as far as possible in 35min in a team of 2…

8 Rounds:
10 TTB
20 Push-Ups
30 Air Squats

8 Rounds:
12 Deadlifts 70/50kg
9 Hang Cleans
6 Jerks

8 Rounds:
30 Wall Balls 9/6kg
20 HSPUs
10 Power Cleans 70/50kg
*No rest between sections 🙂