Perform 10min. at each station:
Station 1:
5 pull-ups
10 burpees
3 hill sprints
Station 2:
5 dips
10 bench-jumps
15 sit-ups
See comments for scaling.
Monday, December 8, 2008
Subscribe to:
Post Comments (Atom)
skip to main |
skip to sidebar
Harder. Better. Faster. Stronger.
Location and Schedule
CrossFit Bako - The first CrossFit Affiliate in Bakersfield, CA
Email us for a FREE introductory class!
3533 Brian Way
Bakersfield, CA 93308
(If using Google Maps the data is incorrect. It labels Brian Way as Bergman Ln. Please make a note of it. Yahoo Maps has it correct. Thank you and good day.)
Email us for a FREE introductory class!
3533 Brian Way
Bakersfield, CA 93308
(If using Google Maps the data is incorrect. It labels Brian Way as Bergman Ln. Please make a note of it. Yahoo Maps has it correct. Thank you and good day.)
Drop us a line
Upcoming Events
Purchase a Package or Make a Payment
Help Us Grow - Donate to CFB
Posts
THE CROSSFIT JOURNAL
World-Class Fitness in 100 words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
CrossFit Bako's Fan Box
Fitness enthusiasts!
Blogs we follow!!!
Blog Archive
-
▼
2008
(145)
-
▼
December
(35)
- Switched it up!
- Rest day.
- Lunges and Swings! Yuck!!!
- Sunday 12-28-08 "Fran"
- Saturday 12-27-08 Park WOD!
- 12-24-08 Mixin' it up!
- Double tough running!!!
- "Cindy"
- Sunday - Rest Day.
- Saturday 12-20-08 Park WOD!!!
- "Filthy Fifty" - I'm scared...
- Active Rest day.
- Wednesday 12-17-08 Muscle-up prep and training
- 2 WODs today!!!
- Inpsirational CrossFit quote!!!
- Deadlifts and Burpees. YAAY Burpees!!!
- Sunday 12-14-08 Rest day.
- Saturday 12-13-08 Park WOD!!!
- Rest day.
- "Jumpy Elizabeth" - compliments of CrossFit Regina.
- "Michael"
- Deadlifts!!!
- Rest day.
- Sunday 12-7-08 Park WOD - "Stations"
- Saturday 12-8-08 - Mr. Toads Wild Run!!!
- Tabata Panda Style
- "Lynne"
- T-dub starts CrossFit this week!!!
- "This one looks painful." - Joel the Mole, Brand X
- Rest day.
- Monday 12-1-08 Kettel bell swings
- Sunday 12-1-08 "Fran"
- Saturday 11-29-08 - EFB's first Park WOD with peep...
- Friday 11-28-08 Rest day. Recovery day.
- Thursday 11-27-08 Happy Thanksgiving!!! Run 5k!
-
▼
December
(35)
2 comments:
Warm up:
Stretching
Run 200m
PacK:
Station 1:
3 pull-ups
6 burpees or up-downs
3 hill sprints
Station 2:
3 dips or jumping dips
6 bench-jumps or step ups
9 sit-ups
Pups:
Station 1:
1 pull-up or jumping
4 burpees or up-downs
3 hill sprints
Station 2:
1 dip or jumping dip
4 bench-jumps or step ups
7 sit-ups
Forgot to tell peeps to keep track of and write down they're rounds. Next time there should be only a 30-second break between stations. Also, buy-in exercises for late comers... :)
Post a Comment