Bayside CrossFit

WOD

Complete 5 rounds for time of:

6 Power Snatch 95 lbs
10 Box Jumps 24" box

WOD

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

WOD

I apologize for the late post.

WOD
Back squat
2-2-2-2 @ 90% of 1RPM

Met-con

-40m x 4 Suicide run
-Hang power clean x 5 (#185, #85)

4 rounds, rest exactly 1 minute between each round.
Goal is to maintain same time for each round.

WOD

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

WOD

WOD
5 Stations
-Row
-Sandbag squat
-KB/Dumbbell Snatch, one arm
-Wall Ball
-Jump rope

1 Min per station with 20 sec's rest between.
3 Rounds continuous.

Just a reminder, we will be closed this Saturday.

Sorry for the inconvenience.

WOD

Strength/Skill
Deadlift 3,3,3 @ 90%, rest
Max rep pull-ups x 3 rounds, rest

WOD
21-15-9

Hang power cleans (#135, #95)
Burpees

Post time and load to comments

WOD

WOD
400 M run, then

7 Wall Ball (#20,#14)
7 Pull-ups
7 Ring dips

7 rounds, then

400 M run.

Last class today at noon. We are open all week but will be closed on Saturday.

Just a random video...enjoy.

WOD

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Fun with Sandbags!

Team WOD
-Teams of 4
-One team member from each team will carry either a #80 or #50 lb Sandbag 400 meters, as that team member is running 400 M, the remaining team members will do Push-ups.
-Once 400 M is ran, the sandbag will be handed to the next team member, at that point the team will switch from Push-ups to squats.
-Each team will continue to alternate between Push-ups and Squats each lap.
-3 rounds or 12 laps per team, for time

Congrats to Nate and Goat on getting their first Muscle-ups today!!!

WOD

WOD

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.