Archives for Workout Of the Day

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)20min AMRAP 100m KB suitcase carry 5 single arm KB snatches switch hands *Every time you rest with KB on the ground or switch hands during carry, 3 burpee penalty. … Read More »

Bay Dog CrossFit - BarbellMetcon (Time)FOR TOTAL TIME: 3 RDS RUN 400 9 C&J 115/65 5 MIN REST 3 RDS RUN 400 6 C&J 135/85 5 MIN REST 3RDS RUN 400 3 C&J 155/115 RX+135,185,225 … Read More »

Bay Dog CrossFit - CrossFitMetcon (Time)Partner WOD 2000m row for time *EMOM 4 pwr cleans 135/95, start with cleans **One partner does cleans and row while other rests, @ the top of the minute partners switch, continue to switch at top of minute until 2000m row is metMetcon (AMRAP - Rounds and … Read More »

Bay Dog CrossFit - BarbellMetcon (Time)FOR TIME: 2 Rounds for time of: 22 Thrusters 95/65 22 Pull-ups 2 Rounds for time of: 22 Deadlifts 225/155 22m Handstand Walk 2 Rounds for time of: 22 Toes-to-bar 22 Hang Power Snatch 115/80 *Rest 5 minutes between workouts … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)45MIN AMRAP: Run 600m 20 deadlifts @bw 15 atomic sit ups 25/15 10 ring pull ups … Read More »

Bay Dog CrossFit - BarbellMetcon (Time)For Time: Run 1 mile 50 Wallballs 20/14 50 pull ups 50 burpees 100 cal row 50 burpees 50 pull ups 50 Walballs 1 mile run … Read More »

Bay Dog CrossFit - BarbellMetcon (Time)9 Rope Climbs, 15 ft 24 ring dips rx+ 12 Ring Muscle-ups 30 chest to bar pull ups RX+ 15 Bar Muscle-ups AMRAP 8 minutes of: 40 Double-unders 4 Squat Snatch 115/80 4 Burpees, bar-facing 3 Rounds for time of: 35 Wall Balls, 20/14 7 Clean & Jerks 165/110 … Read More »

Bay Dog CrossFit - CrossFitMetcon (No Measure)Every 3 min x5 rounds 12 OH Lunges 95/65 6 Strict pull-ups 6 Strict HSPUMetcon (Time)21-15-9 Deadlift 185/135 Burpees box jumps … Read More »

Bay Dog CrossFit - CrossFitFront Squat (6x5)Every 90 sec x6 rounds 5 Front Squats @60-65%Metcon (AMRAP - Reps)5 rounds 1 min cal row 1 min DB snatch 50/35 1 min double unders 1 min rest … Read More »

Bay Dog CrossFit - CrossFitWarm-up (No Measure)MUSCLE UPS 5 SETS 3-5 REPS OR WEIGHTED STRICT PULL UPS OR C2B 8-8-8-8-8 OR 3X MAX EFFORT FLEX HARM HANG 3X12 RING ROIW 3X12 ASST. PULL UPMetcon (AMRAP - Rounds and Reps)20 MIN AMRAP 30 SQUAT JUMPS 30 AB MAT SIT UPS 100M KB SUITCASE CARRY 2/1.5 100M … Read More »

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