Archives for Workout Of the Day

Bay Dog CrossFit - CrossFitMetcon (Time)For time: Row 2000m 50wall balls 20/14lbs Row 1000 35 wallballs Row 500m 20 wallballs … Read More »

Bay Dog CrossFit - CrossFitDeadlift (5-5-3-3-3-1-1-1-1 OT3M)Metcon (AMRAP - Rounds and Reps)7min Amrap 7hspu 7 kb sdlhp 2/1.5 … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Reps)EOTM FOR 10min Odd: 10 front rack lunges 95/65 Even: 10 Shoulder press 95/65Metcon (Time)21-15-9 KB swings 1.5/1 Push ups T2b Rx+ Kb swings 2/1.5 Burpees T2b … Read More »

Bay Dog CrossFit - CrossFitHansen (Time)5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click here … Read More »

Bay Dog CrossFit - CrossFitFIGHT GONE WORSE (AMRAP - Reps)FIGHT GONE WORSE- max reps with 1 minute stations 3 ROUNDS THRUSTERS 75/53 HANG CLEAN 75/53 BOX JUMP 24/20 PUSH PRESS 75/53 ROW FOR CALORIE … Read More »

Bay Dog CrossFit - CrossFitBack Squat (E2MX7RDS 3 REPS BUILDING LAST 3 @WWT)Metcon (Time)For time: Run 400 meters Rest 1 minute Run 800 meters Rest 2 minutes Run 1,200 meters Rest 3 minutes Run 1,600 meters … Read More »

Bay Dog CrossFit - CrossFitMetcon (Time)6 RDS FOR TIME OF 135/95 6 DEADLIFTS 6 HPC 6 FRONT SQUATS 6 STO 6 BURPEES OVER THE BAR 6 HAND RELEASE PUSH UPS … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Reps)EOTM FOR 10 MIN ODD: 5 STRICT PULL UPS EVEN: 10 HOLLOW ROCK SUPERMANSMetcon (Time)FOR TIME: 30 CAL ROW 30 STO 20 CAL ROW 20 STO 10 CAL ROW 10 STO … Read More »

Bay Dog CrossFit - CrossFitOverhead Squat (E2M 5 REPS FOR 5 SETS LAST 3 SETS @WWT)Morrison (Time)50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24" Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison … Read More »

Bay Dog CrossFit - CrossFitTHANKSGIVING WITH THE GIRLS (Time)ANGIE 20 PULL UPS 20 PUSH UPS 20 SIT UPS 20 AIR SQUATS HELEN 400M RUN 21 KB SWINGS 1.5/1 12 PULL UPS FRAN 15 THRUSTERS 95/65 NANCY 400M RUN 15 OHS 95/65 GRACE/ISABEL 30 GTO 95/65 KELLY 400M RUN 30 BOX JUMPS … Read More »

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