Archives for Workout Of the Day

Bay Dog CrossFit - CrossFitMetcon (Weight)E3M FOR 5 RDS BUILDING 3 Snatch grip deadlifts 3 Squat Snatches 3 OhsMetcon (Time)3rds for time: 20 wallballs 20/14 20 lateral box step overs 20 sec plank … Read More »

Bay Dog CrossFit - CrossFitANNIE ON TH RUN (Time)FOR TIME: 50 SIT UPS 50 X2 UNDERS 400M RUN 40 SIT UPS 40 X2 UNDERS 400M RUN 30 SIT UPS 30 X2 UNDERS 400M RUN 20 SIT UPS 20 X2 UNDERS 400M RUN 10 SIT UPS 10 X2 UNDERS 400M RUN 30MIN TIME CAP … Read More »

Bay Dog CrossFit - CrossFitBack Squat (E2M 5 REPS X 5RDS LAST 3 @ wwt)Metcon (Time)3 RDS FOR TIME 30 ALTERNATING LUNGES 20 PUSH UPS 10 T2B … Read More »

Bay Dog CrossFit - CrossFitBRING SALLY UP THRUSTERS (AMRAP - Reps)FOR MAX REPS COMPETE AS MANY THRUSTERS AS POSSIBLE TO THE WORDS OF THE SONG 95/65LBSMetcon (AMRAP - Rounds and Reps)10 MIN AMRAP 100M RUN 5 BURPEE BOX JUMPS 10 CHIN UPS 15 SIT UPS … Read More »

Bay Dog CrossFit - CrossFitPush Jerk (E2M 5 REPS FOR 5RDS BUILDING)Grace (Time)For Time: 30 Clean and Jerks, 135# / 95# … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)5 3min rds of: 8 db hang pwr cleans 45/25 10 sit ups 12 push ups1 min rest between rds … Read More »

Bay Dog CrossFit - CrossFitDouble-Unders (OTM 8 MIN 10-20 UNBROKEN)Metcon (Time)5 ROUNDS FOR TIME 10 DB SNATCHES 45/25 20 PUSH UPS 30X2 UNDERS … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Reps)5 RDS: :90 SEC WORK/:90 SEC REST TEAM SLED PUSH 25 YRDS 135/95Metcon (AMRAP - Rounds and Reps)7MIN AMRAP 5 BURPEE+ PULL UP+T2B 100 M RUN5 MIN RESTMetcon (Time)7-5-3 FOR TIME: BEAR COMPLEX 115/80 200M RUN3MIN RESTMetcon (Time)4 RDS FOR TIME 20 … Read More »

Bay Dog CrossFit - CrossFitMetcon (Time)PARTNER WOD 3K BIKE 100 PWR CLEANS 135/95 50 SYNCRO BURPEES OVER THE BAR *SPLIT REPS AS NEEDED EXCEPT FOR BURPEES … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Reps)EO2M FOR 10 TOTAL RDS ODD: 1-3 ROPE CLIMBS EVEN: 3 DEADLIFTS @80% 5 BOX JUMPS 24/20 *SCORE IS TOTAL ROPE CLIMBS **NOTE DEADLIFT WEIGHTMetcon (AMRAP - Rounds and Reps)10 MIN AMRAP 3 PWR SNATCHES 135 1 ROUND CINDY … Read More »

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