Archives for Workout Of the Day

Bay Dog CrossFit - CrossFitMetcon (Time)2 Rounds 20/15 Cal Assault Bike 6 Bar Muscle Ups Rest 2 Minutes 2 Rounds 15/10 Cal Assault Bike 12 Chest to Bar Rest 2 Minutes 2 Rounds 10/7 Cal Assault Bike 18 Pull-ups … Read More »

Bay Dog CrossFit - CrossFitPush Press (E2M 5-3-3-1-1-1-1 )FROM THE FLOORMetcon (AMRAP - Rounds and Reps)Complete as many rounds as possible in 7 minutes of: 10 sumo deadlift high pulls 10 push presses Men: 135 lb. Women: 95 lb. … Read More »

Bay Dog CrossFit - CrossFitDeadlift (3 reps E3M FOR 5 RDS)Metcon (Time)PARTNER WOD 80 THRUSTERS 95/65 80 C2B PULL UPS 80 SQUAT CLEANS 95/65 80 BURPEES BOX JUMPS 24/20 80 CAL ASSAULTBIKE *1 PARTNER WORKS AT A TIME … Read More »

Bay Dog CrossFit - CrossFitMetcon (AMRAP - Reps)EOTM FOR 10MIN: ODD:3-5 STRICT HSPU EVEN: 3-5 SQUAT SNATCH @ 60-80% OF 1RMNOTE WEIGHTMetcon (Time)21-18-15-12-9-6-3 FOR TIME: ALT. DB SNATCH 45/25 T2B … Read More »

Bay Dog CrossFit - CrossFitClean and Jerk (E2M 3 REPS FOR 7RDS LAST 3 @WWT)Metcon (Time)3 ROUNDS FOR TIME OF: 15 DB PWR CLEANS 45/25 12 DB FRONT SQUATS 45/25 9 DB PUSH PRESS … Read More »

Bay Dog CrossFit - CrossFitShoulder Press (E2M 5 REPS FOR 5RDS LAST 3 @WWT)Metcon (AMRAP - Rounds and Reps)12MIN AMRAP: 75 X2 UNDERS 50M PLATE SHUTTLE 90/50 25 SIT UPS RX+ GHD SIT UPS … Read More »

Bay Dog CrossFit - CrossFitBadger (Time)Three Rounds for time of: 30 'Squat' Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here … Read More »

Bay Dog CrossFit - CrossFitCINDY ON THE RUN (AMRAP - Reps)20MIN AMRAP 1 RD CINDY 200M RUN 2RD CINDY 400M RUN 3RD CINDY 600M 4RD CINDY 800M ETC. *Every 200m is 1 rep … 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 GROUNDE3M BUILDINGMetcon (Time)5 RDS FOR TIME: 1MIN HANDSTAND HOLD 21 T2BMetcon (AMRAP - Reps)TABATA WALLBALLS … Read More »

Bay Dog CrossFit - CrossFitCINDY ON THE RUN (AMRAP - Reps)20MIN AMRAP 1 RD CINDY 200M RUN 2RD CINDY 400M RUN 3RD CINDY 600M 4RD CINDY 800M ETC.SCORE IS TOTAL REPS OF CINDY … Read More »

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