Wednesday, December 30, 2009

Double Dead Wednesdee...


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


3 rounds for time:
30 Wall Ball 20/14#'s
30 Hang Squat Snatches 75/45#'s

Snatches start below the knee. We'll scale accordingly at the gym. Have fun!!!

Picture: Manda - top of the Overhead Squat.

Monday, December 28, 2009

Back to work!


Rest 2-5min.
For Time:
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!



Clean and Jerk 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Picture: Ron and Steve - Pull ups in the park.

Friday, December 18, 2009

Park workout tomorrow!!!

***CrossFit Bako FREE Saturday Workout***

Next one scheduled for Saturday 12-17-09 @ 9:00am. We'll be out at the par course on Truxtun Ext. across from AAA Automobile Club. Come out and join us for a great workout! Don't forget H2O and a towel. See you there!!!

Picture: Manda - training the Pistol.

Thursday, December 17, 2009

Balance and work...

Here's what's in store for today,


Overhead Squat
Rest 2-5min.
5 rounds for time:
50m Sandbag carry
15 Abmats
15 Good mornings

Post loads and time to comments.

Picture: Ron - modified Hand Stand Push Ups.

Wednesday, December 16, 2009

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


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.

Tuesday, December 15, 2009

Pick that up, then do this!


Rest 2-5min.
For time:
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.

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



3 rounds:
Max rep Chin Ups
Max rep Dips
Rest 2 min. between each round
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.

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!


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

Post loads used and time to comments.

Picture: Peeps like the warmer weather...

Tuesday, December 8, 2009

"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.

Just a few of the things we do...

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:

Hang Power Snatch
Rest 2-5min.
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!


For time:
Pull ups
Good mornings
Sit ups

Post time to comments.

Don't forget there is NO park WOD tomorrow!!! We'll be at Toad's Wild Run!! Come out and join us! It's only a 5k. :) See you in the morning!

Picture: Steve Aguirre - Psychedelic knees to elbows.

Thursday, December 3, 2009

Jumpy Elizabeth

"Jumpy Elizabeth"
30 Box Jumps *
Ring Dips

*every round.

See comments for scaling and post times.

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:

See you all there!!!

Picture: What 200 dumb bell swings at .25 bodyweight looks like.

Wednesday, December 2, 2009

Stand up, Push, Explode, Drop


Rest 2-5min.

AMRAP 12min:
7 Clapping Push Ups
7 DB Hang Power Snatch
7 Reverse Alternating Lunges

Loading 25-45% of bodyweight.

Picture: "It sucks when the 'rest' is Burpees!" - Manda

Tuesday, December 1, 2009 was Rico!

3 rounds for time @
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"