Bayside CrossFit

WOD

WOD
Front Squat, 3-3-3-3-3

5 Min recovery

10 Pull-ups
10 Box Jumps (24", 20")

4 Rounds for time.

WOD

Partner WOD

2 person relay,
15 wall ball (#20, #14)
Sprint
15 KB swings (1.5 pood, 1 pood)
Sprint
15 wall ball (#20, #14)

Once first partner is finished with last wall ball the next team member can begin.
Both team members finishing complete circuit equals 1 round.

4 rounds for time.

Post team members, loads and time to comments.

WOD

"Barbara"

20 pullups
30 pushups
40 sit ups
50 squats

5 rounds with exactly 3 minutes rest between each round

WOD

Warm up

SKill - GHD and Double unders

WOD

"Diane"

21-15-9

DL (225#)

Hand stand pushups

WOD

Skill
Kipping Pull-up progressions
Muscle-up progressions

WOD
"Karen"

150 Wall Ball for time

Men #20 at 10 ft target
Women #14 at 8 ft target

WOD

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Closed this Monday

Just a reminder, we will be closed tomorrow but open on Tuesday for normal business. Good job this Saturday on that tough AMRAP workout guys and gals.

New Hours

Starting Tuesday we will be changing our hours. Classes will be held at 9am, 10 am, 12pm, 4 pm, 5pm, and 6pm. We will be closed this Monday, the 24th of August and Saturday the 5th of September due to scheduling conflicts. Sorry for the inconvenience, but this will allow us to be open more in the future. Don't forget about the Olympic lifting every Wednesday at 10am and 5 pm. See everyone Saturday.

WOD

WOD
With a continuously running clock , do 5 Rounds:
1 Minute of Squat Cleans M:135 F:95
1 Minute Pull Ups
1 Minute rest

Post total squat cleans and pull ups to comments!

WOD

Strength
Press, 3-3-3-3-3

MET-CON
Burpess x 2
KB (2 pood, 1.5 pood) x 5
Burpees x 4
KB x 5
Burpees x 6
KB x 5
Burpees x 8
KB x 5
Burpees x 10
KB x 5
Burpees x 8
KB x 5
Burpees x 6
KB x 5
Burpees x 4
KB x 5
Burpees x 2

Post loads and times to comments.