Archives for 321go

Bay Dog CrossFit - CrossFitWeightliftingThruster 3-3-3-3-3MetconPartner Workout 10 Rounds 15 Calorie Row 10 Thrusters (95/65) full round then switch … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Reps)15 MIN MUSCLE UP PRACTICESCORE IS LARGEST SETMetcon (Time)3 rounds for time of: Run 400 meters 12 115-lb. power snatch 6 bar muscle-ups … Read More »

Bay Dog CrossFit - CrossFitMetcon (Distance)FOR DISTANCE 20MIN RUN *EVERY 4 MIN 5 BURPEESPower Clean (1-1-1-1-1-1-1)E3M BUILDING … Read More »

Bay Dog CrossFit - CrossFitBench Press (5-4-3-2-1-10)Note set of 10BURNER (Time) 3RDS FOR TIME 20 Burpees 50 Ab-Mat Sit-Ups 20 Burpees *On the Minute, complete 3 Deadlifts (225/155) … Read More »

Bay Dog CrossFit - CrossFitTIllman (Time)7 rds for time; 7 deadlifts 315/205 200m sprint 15 pull ups 45sec restPatrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the … Read More »

Bay Dog CrossFit - CrossFitCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Reps) EOTM FOR 10MIN ODD 5-10 hspu EVEN 5-10 T2BMetcon (AMRAP - Rounds and Reps)7 MIN AMRAP 10 PWR CLEANS 135/95 20PUSH UPSCash OutMetcon (No Measure) CASH OUT 800m recovery run … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)3 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From 2:00-3:00, db push jerks 45/25 From 3:00-4:00, pull-ups From 4:00-5:00, db hang squat cleans 45/25 Rest 5 minutes between rounds. … Read More »

Bay Dog CrossFit - CrossFitMetcon (Time)For time: 800m row 60 sit-ups 50 toes-to-bars 40 Cal Assault Bike 30 pull-ups 20 hand release push-ups 10 bar muscle-ups 800m row … Read More »

Bay Dog CrossFit - CrossFitDeadlift (E2M FOR 6DS 5 REPS LAST 3 SETS@WORKING WEIGHT)Metcon (AMRAP - Rounds and Reps)Complete as many rounds as possible in 7 minutes of: 5 SDLHP 115/80 5 strict handstand push-ups … Read More »

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