5 AM Trainer WOD

For time:

Run 5k

Shot arms Tuesdee

Buy in:

3 rounds:
5 Wall Balls
5 Burpees
5 Slam Balls
5 Dips / Push ups

WOD:

3 rounds for time:

Run 400m
15 Front Squats
30 Abmats

See comments for scaling and post times.

Cash out:

Eat something healthy.

First WOD in the new gym!!!

Appropriately...

"Fran"

For time:
21-15-9
Thrusters
Pull ups

Post time to comments.

We are in business baby!!!

So, we spent the weekend cleaning and moving into our space. Elite Fitness Bako is now located @ 3531 Brian Way, Bakersfield, CA 93308. That's right, we're 08'ers... We're still figuring out pricing and scheduling, but if anybody would like to drop by for a workout just shoot me an email and we'll get you in!!! Here's some pics of the new shop!

http://picasaweb.google.com/scesqueda/EFBPics02?authkey=Gv1sRgCLW6hbLIicXxswE#

Long weekend! Lots to post!!!

Thursday night WOD:

AMRAP 20min.
5 Dips (ring, bar, bench)
10 Slam Balls
15 Sumo Deadlift High Pulls

Friday AM WOD:

"Roid Monkey"

For time:
Run 400m
25-20-15-10*
Push ups
Knees to Elbows
Run 400m

*Run 200m between each set of the doublet. :)

Saturday Park WOD:

"1776"
For time:
17 Burpees
76 Squats
17 Hill Sprints
76 Push ups
17 Pull ups
76 Sit ups
Run 1700ft.
76 Bench Jumps

Man-o-man...

Some clarification...

Someone was asking why there were "candy" bars in the snack picture... Actually, those are Zone bars. They are a perfect 2-block snack to tide you over until a meal or get you through a workout. I like to have one with a cup of coffee before the Saturday park WODs.

That'll wake yee up in the mornin' boy!!!

5am trainer WOD:

For time:
Run 400m
50 Barbell Thrusters
Run 400m
50 Burpees
Run 400m
50 Barbell Hang Squat Cleans
Run 400m

Post time to comments.

Pack scaling would be 35reps, and Pups would be 20-25 reps of each exercise.