Archives for 321go

Bay Dog CrossFit - CrossFitMetcon (Time)FOR TIME: 10-9-8-7-6-5-4-3-2-1 POWER CLEAN 75% BW BENCH PRESS BW BACK SQUAT 1.25 BW *RUN 400M AFTER SETS 9-7-5-3-1 … Read More »

Bay Dog CrossFit - CrossFitShoulder Press (EOTM FOR 10MIN(ON THE ODD)5 REPS LAST 3 @ww)Deadlift (EOTM FOR 10MIN(ON THE EVEN)5 REPS LAST 3 SETS @WW )Metcon (Time)21-15-9 FOR TIME: KB SWINGS 1.5/1 PUSH UPS SIT UPS RX+ KB SWINGS 2/1.5 RING PUSH UPS GHD SIT UPS … Read More »

Bay Dog CrossFit - CrossFitHandstand Push-ups (10 MIN SKILL REFINEMENT / PROGRESSIONS PRACTICE)Metcon (AMRAP - Reps)3 5MIN RDS FOR MAX REPS OF: 1MIN HSPU 1MIN ROW CALS 1MIN BOX JUMPS 24/20 1MIN ASSAULT BIKE CALS 1MIN ALT DB SNATCH 45/25 1MIN REST BETWEEN ROUNDS … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)20 MIN AMRAP 5 MAN MAKERS 45/25 10 PULL UPS 15 SIT UPS … Read More »

Bay Dog CrossFit - CrossFitSquat Clean (E2M 3 REPS 5 ROUNDS)Metcon (AMRAP - Rounds and Reps)7MIN AMRAP 8 FRONT SQUATS 95/65 8 BURPEES OVER THE BARMetcon (Time)FOR TIME: 25 KB SIWNGS 1.5/1 25 X2 UNDERS 25 FT. 1 ARM OVERHEAD LUNGES 25 X2 UNDERS 25 KB SDLHP 25 X2 UNDERS 25 KB GOBLET SQUATS 25 … Read More »

Bay Dog CrossFit - CrossFitBack Squat (E2M 3 REPS FOR 7 RDS)Metcon (AMRAP - Rounds)E2M for 10 rds 100yrd Shuttle Run 7 box jumps 7 inverted push ups … Read More »

Bay Dog CrossFit - CrossFitPower Snatch (E2M 5-3-3-1-1-1-1)Amanda (Time)9-7-5 Muscle-ups Snatch, 135#/95# … Read More »

Bay Dog CrossFit - CrossFitBench Press (E3M 4 reps 4rds )Super set with deadliftsDeadlift (E3M 4 reps for 4 rds)Super set with bench pressMetcon (Time)For Time: 400m run 30 PUSH UPS 30KB SWINGS 500 m row 20 PUSH UPS 20 KB SWINGS 400 m run 10 PUSH UPS 10 KB SWINGS 500m row20min time … Read More »

Bay Dog CrossFit - CrossFitSNATCH COMPLEX (OTM )6X 1 POWER SNATCH+ 1HANG SQUAT SNATCH+ 1SQUAT SNATCH+3 OHSMetcon (Time)21-15-9 FOR TIME: PWR SNATCH 95/65 ASSAULT BIKE CALORIES K2E … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Rounds)EOTM FOR 12 MIN ODD: 4 HSPU + 8 MTN CLIMBERS EVEN: 10 CAL ROWMetcon (AMRAP - Rounds and Reps)12MIN AMRAP RUN 200M 4 BURPEE BOX JUMPS 24/20 8 WALLBALLS 20/14Cash OutMetcon (No Measure)3 ROUNDS NOT FOR TIME: 10 WTD PUSH UPS 10 DB BENT OVER … Read More »

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