WOD #1
3 rounds for time @:
21-15-9
Run 400m
OverHead Squats
Box Jumps
Big Dawgs - 95/65lbs.
Pack - 65/45lbs.
Pups - 45/30lbs.
Post loads and time to comments.
WOD #2
The ladies hit the school with:
AMRAP 20 min:
200 meter run
5 burpees (sub up-downs)
10 push-ups (sub knee push-ups)
15 wall-ball shots
Post rounds complete to comments.
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CrossFit Bako - The first CrossFit Affiliate in Bakersfield, CA
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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.)
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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.
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2 comments:
Steve:
Warm up
Row 2min., DROM, CFWU
WOD
Pack: 15:16 @ 65lbs./24" box - hit self in face with BB. Don't do that again please.
Cool down
Work on gym!!!
T: 4 rounds w/ 10lb med ball, up-downs and knee push-ups
Mom: 5 rounds w/ 10lb med ball, up-downs
Manda: 7 round, 15lb med ball
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