Archives for Workout Of the Day

Bay Dog CrossFit - CrossFitManion (Time)7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click here … Read More »

Bay Dog CrossFit - CrossFitSHOULDER COMPLEX (Total Weight)5 ATTEMPTS 1 SHOULDER PRESS 3 PUSH PRESS 5 PUSH JERKS *ALL REPS MUST BE CONSECUTIVE BAR CAN NOT REST ON THE GROUNDE2MMetcon (Time)3 RDS FOR TIME OF: ROW 400M 8 HSPU 8 T2B 8 DB THRUSTERS 45/25 … Read More »

Bay Dog CrossFit - CrossFitDeadlift (E2M 4-4-4-4-4-4 LAST 3 @ WWT)Annie (Time)50-40-30-20-10 Double-unders Sit-ups … Read More »

Bay Dog CrossFit - CrossFitSquat Snatch (E3M 3-3-2-2-2-1-1-1-1)Metcon (AMRAP - Rounds and Reps)7MIN AMRAP 3 OHS 75/45 6 BURPEES OVER BAR 9 ATOMIC SIT UPS 25/10 … Read More »

Bay Dog CrossFit - CrossFitDouble-Unders (15 MIN X2 UNDER PRACTICE SCORE IS BEST CONSECUTIVE)Metcon (AMRAP - Reps)15 MIN AMRAP: ADD ONE REP EACH ROUND 1 PUSH UP 25FT BROAD JUMP 1 SIT UP 25FT WALKING LUNGES 2 PUSH UPS 25 FT BROAD JUMP 2 SIT UPS 25 FT WALKING LUNGES...SCORE IS TOTAL … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Reps)E2M FOR 5 ROUNDS MAX EFFORT STRICT PULL UPS *1 ATTEMPT EACH ROUNDDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups … Read More »

Bay Dog CrossFit - CrossFitMetcon (Time)PARTNER WOD FOR TIME 2000M ROW KAREN- 150 WALLBALLS 100 CAL ASSAULT BIKE ISABEL- 30 SNATCHES 135/95 RUN 1 MILE GRACE- 30 CLEAN AND JERKS 135/95 *SPLIT WORK AS NEEDED (INCLUDING RUN) … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Reps)EOTM FOR 10MIN ODD:MAX EFFORT STRICT HSPU EVEN: 10 HOLLOW ROCK/SUPERMAN RX+DEFICIT HSPU 45LB PLATESMetcon (Time)2 ROUNDS FOR TIME: RUN 400M 50 AIR SQUATS 40 SIT UPS 30 PUSH UPS 20 BOX JUMPS 10 PULL UPS … Read More »

Bay Dog CrossFit - CrossFitDouble-Unders (15 MIN PRACTICE)Metcon (AMRAP - Rounds and Reps)EMOM FOR 15MIN(5RDS) MIN 1 3 PWR CLEANS/3 FRONT SQUATS/3 PUSH PRESS MIN 2 15 T2B MIN3 50 X2 UNDERS RX 135/95 RX+155/110Cash OutMetcon (No Measure)2 ROUNDS 20 CAL BIKE 20 CAL ROW RECOVERY PACE … Read More »

Bay Dog CrossFit - CrossFitMetcon (Calories)15MIN AMRAP ROWING PRACTICEWITH A PARTNER ALTERNATE EVERY 10CALS FOR 15MIN WORK ON EFFICIENCYMetcon (Time)FOR TIME: 27-21-15-9-3 BURPEE BOX JUMPS KB SWINGS 1.5/1 *EVERY 2MIN 7 WALLBALLS 20/14 … Read More »

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