Wednesday, December 30, 2009
Double Dead Wednesdee...
WOD:
5 rounds for time:
5 DEADhang Pull Ups
10 Bodyweight DEADlifts
20 Double Dead Unders / 60 Single Unders
Post time to comments.
Okay so there's no such thing as a "Double Dead Under", but it sounded cool.
Picture: Lisa - anchored weighted Abmats.
Tuesday, December 29, 2009
Shot legs Tuesday
Monday, December 28, 2009
Back to work!
WOD:
Press
3-3-3-3
Rest 2-5min.
For Time:
21-15-9
Run 400m
Sumo Deadlift High Pull 95/65#'s
Weighted Sit-ups 25/15#'s
Post loads and time to comments.
Thanks to all the traveling CrossFitters that joined us over the break! Take care and hope to see you all next time you're in town!!!
Picture: Christmas Eve crew - Asta, Pops, Seth, Jenna, Grant, and Tyler.
Monday, December 21, 2009
Happy Mondee!
Friday, December 18, 2009
Park workout tomorrow!!!
Thursday, December 17, 2009
Balance and work...
Wednesday, December 16, 2009
Mary Mary...Why you buggin'???
Tuesday, December 15, 2009
Pick that up, then do this!
Monday, December 14, 2009
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.
Friday, December 11, 2009
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.
Thursday, December 10, 2009
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.
Wednesday, December 9, 2009
Holy Freezing Barbells!
Tuesday, December 8, 2009
"Death By Clean And Jerk!"
Monday, December 7, 2009
What am I supposed to do about my legs Mr. Toads???
Happy Monday! The weekend was great. Tia Renee, Manda, and I all beat our times from last year for Mr. Toads Wild Run!!!
Here's what's in store for today:
WOD:
Hang Power Snatch
5-5-5-5
Rest 2-5min.
"Diane"
21-15-9
Deadlift 225/185 #'s
Hand Stand Push Ups
Scale weight to something that will allow you to finish fast. "Diane" is not meant to be a 10min. workout, think "Fran".
Picture: Friday 5am crew.
Friday, December 4, 2009
Get loose Friday!
Thursday, December 3, 2009
Jumpy Elizabeth
"Jumpy Elizabeth"
30 Box Jumps *
21-15-9
Cleans
Ring Dips
*every round.
See comments for scaling and post times.
***Attention***
There will be no park WOD this Saturday! Come out and join us for Mr. Toads Wild Run! This will be our 3rd year doing it and we need CrossFit Bako represented! For those of you who bought T-shirts we're hoping to pick them up on Friday. If we do we'll have them out there for you to sport! Here is the link to the entry form: http://www.mrtoadswildrun.com/uploads/2/8/5/1/2851290/mr_toads_entry_2009.pdf
See you all there!!!
Picture: What 200 dumb bell swings at .25 bodyweight looks like.
Wednesday, December 2, 2009
Stand up, Push, Explode, Drop
Tuesday, December 1, 2009
Nope...it was Rico!
3 rounds for time @
21-15-9
Run 400m
Box Jumps
DB Thrusters
Post time to comments.
***Attention*** To change it up this Saturday 12/5/09 CrossFit Bako will be doing Mr. Toads Wild Run. Come out and join us for the 5k! You can download your entry form here. See you there!!!
Picture: April - Push Presses during the "Filthy Fifty"
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