Bayside CrossFit

WOD

Strength

Back Squat

5x5x5, +5-10lbs Across

Met-Con

"The Bear" condensed

AMRAP 12 Min (#135, #85)

-Clean/Front Squat/Push Press/Back Squat/Push Press

1 Round

WOD

Strength

Back Squat

5 x 3 sets, +5-10lbs across

Met-Con

-Suicide Sprint

-15 Push Press (#115, #85)

-9 Pull-ups

----1 Min rest between each round

----5 Rounds, for time.

WOD

Strength

Press

+5, 5 x 3 sets, across

Met-Con

20 Wall-ball #14, #10)

10 Pull-up

400 m Run

10 Pull-up

20 Wall-ball

10 Pull-up

400 m run

10 Pull-up

20 Wall-ball

---- Post time to comments

Hours this Week

Monday 9am - 1pm

Tuesday, Wednesday, and Friday normal hours

Thursday we are closed!

Hope you had a great weekend, cya later!

No Saturday class

There will be no class this Saturday. Sorry for the inconvenience.

WOD

***12pm class only***

WOD

Back Squat, +5 Across

Warm-up sets, then

5x5x5

Press, +5 Across

Warm-up sets, then

5x5x5

Assistance work

-Ab work (Your choice) 3x18

-GHD work, 3x15-25

-Strict Pull-ups, 3x12

WOD

Strength

Dead-lift, 1 x 5 Across

+ 5-10 lbs from last workout

Met-Con

-400m run

-Thruster (#135, #85)

-400m run

1 round for time.

WOD

Hello from New York City. Looking forward to getting back to apply some of this newly acquired CrossFit Football knowledge.

Strength

Back Squat 3 x 5 reps, plus 5 lbs from Monday (across)

10 min rest

Met-Con

10 Wall Ball (#20, #15)

20 Pull-ups

30 Sit-ups

-----4 Rounds for time

----Should be an easy one!

Hours

Hours are as followed:

Mon-9am, 10am, and 12pm

Tues- Closed

Wends-9am, 10am, and 12pm

Thursday- Regular hours.

WOD for Monday will be:

Strength

Back Squat, 3 x 5 reps across ( Add 5 lbs from Friday's squat workout, same weight for all sets/reps)

Met-Con

-30 Push-ups

-20 KB (2, 1.5)

-10 Box Jumps

---3 Rounds for time.

Open gym format for the 9 and 10 am class, Steve will be the Team leader.

12 pm class will be run by Julie.

See everyone Thursday.

Workouts will be posted the night prior to the daily WOD.

Closed Saturday

We will be closed this Saturday. I will post the hours for next week on Sunday evening. Have a good weekend all, enjoy the rest.