Mary Mary...Why you buggin'???

WOD:

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Scale as needed for all excercises.

Picture: Steve hates lunges.

Pick that up, then do this!

WOD:

Deadlift
3-3-3-1-1
Rest 2-5min.
For time:
21-15-9
Box Jumps
Kettle bell swings
Sumo Deadlift High Pull

Rx'd - 75/55#, Intermediate 65/45#, Beginner 45/30# for SDHP's.

Heavy KB/DB swings. Around 35% bodyweight.

Post loads for Deadlift and time to comments.

Picture: Eva working hard on her deadlifts.

The Lion!!!

Happy Mondee y'all!

Saturday at the gym peeps did:

AMRAP 20min.
Run 100m
5 One arm dumb bell deadlifts
5 One arm dumb bell power cleans
5 One arm dumb bell thrusters

Switch arms each round. Use dumb bell @ 15-20% bodyweight. Post completed and partial rounds to comments.

Here's what's in store for today:
"The Lion"
AMRAP in 20 minutes:
1 Power Clean
2 Front Squats
3 Push Jerk
4 Back Squats

Post # of rounds to comments.

Coach's notes: RX = Men 75lbs/Women 55lbs; Intermediate 55/35lbs; Beginner 35/20lbs.

Picture: CFB on Saturday.

TGIF...maybe

WOD:

3 rounds:
Max rep Chin Ups
Max rep Dips
Rest 2 min. between each round
Then
For Time:
30 Box Jumps
30 Med Ball Push Press
30 Box Jumps
30 Med Ball Push Jerk
30 Box Jumps
30 Med Ball Cleans
30 Box Jumps* - Big Dawgs only

Post Chin Up and Dip numbers, with time to comments. See comments for scaling.

***CrossFit Bako FREE Saturday Workout***

Next one scheduled for Saturday 12-12-09 @ 9:00am ***AT THE GYM!!!***. Come out and join us for a great workout! Don't forget H2O. See you there!!!

Picture: Steve A. and Robert - Burpees and KB swings.

Tabata Panda Style!

Perform 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals, where the first exercise is Box Jumps, the second is Abmats, the third is Push Press, and the fourth is Squats.

Post number of reps completed for each exercise to comments. For Push Press men use 45# and women 30# respectively. Big Dawgs box height 24", Pack 20", Pups 12-18".

Picture: Manda and Emily gettin' after some Double Unders.

***Attention***
Due to the weather this weekend we may be having the 9am Saturday workout at the gym! Check back tomorrow for verification! It will be posted before 5:30pm. Thank you and good day.

Holy Freezing Barbells!

WOD:

Front Squat
3-2-1-1-1
Rest 2-5min.
Then
21-15-9 of:
Burpees
Kettlebell Swings 53/35#'s
7 minutes max for metcon.

Post loads used and time to comments.

Picture: Peeps like the warmer weather...

"Death By Clean And Jerk!"

With a continuously running clock do one Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed. See comments for scaling.

Picture: Just a few of the things we do...