WEDNESDAY WOD from Josh Bridges and the Story Behind his Favourite T Shirt

Time to step up your game and race Josh in this workout, and check out the story behind this fun shirt!

“This shirt is not a jab at Dave…Dave is friend and we asked his permission before we made this shirt. So here is the back story of it…. Dave Castro was one of my instructors in my journey to become a SEAL. During his time as an instructor he was known to crush your soul in many ways. One was when he lead us on ruck runs through the mountains, which seemed to feel like 3 hours.”

“He was also a phenomenal shooting instructor that was a great teacher, but didn’t let us take short cuts.. so he would keep us there late on Fridays doing reloading drills for hours to get his point across. At the time you hate him for things like this but in the end those are the instructors you learned the most from and appreciated for the work ethic he taught you. A student decided at the time to make a bumper sticker showing his appreciation to Dave and post it in a lot of different places around our training facilities. We have replicated it and decided to share it with everyone in the community. We hope you enjoy it and appreciate what Dave does as much as we do. Also a portion of the proceeds will be going to a charity of Dave’s Choice.” Josh Bridges.


10 overhead Squats 70 kg (155 lbs)
10 box jump 24”
10 Thrusters 61 kg (135 lbs)
10 Toes to bar
10 Power Clean 93 kg (205 lbs)
10 Burpee Muscle Up
10 Power Clean 93 kg (205 lbs)
10 Toes to bar
10 Thrusters 61 kg (135 lbs)
10 Box Jumps 24”
10 Overhead Squats 70 kg (155 lbs)

Check out this article to help with the workout:

5 Reasons Why Crossfitters Struggle with Toes to Bar


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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.


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