Something new...

5 rounds for time:

1 Rope Climb
5 Hand Stand Push Up’s
10 Toes to Bar
15 Burpees
20 Med Ball Cleans

Use HSPU progressions, Knees to Elbows, and Up-downs for scaling. Post time to comments.

Saturday's Park WOD was:

"Animal Style"
5 rounds for time:

30m Burpee Frog Jumps
30m Bear Crawl
30 Squats
Run 200m

Picture: Pull up - chin over bar at the top, arms come to full extension at the bottom.

Friday "Fran"

Here she is again!

"Fran"
For time:
21-15-9
Thrusters
Pull-ups

Post loads and time to comments.

***Don't forget***

***CrossFit Bako FREE Saturday Park Workouts***
Next one scheduled for 10/24/09. 9:00am @ the par course on Truxtun Ext. across from Triple A and Total Woman. Come out and get a great workout! Don't forget h2o and a towel! See you there!!!

Picture: Manda, Steve A., and Ron working hard. Ron's ACL replacement went well. Expect to be seeing him back in the gym soon! We're going to get him a muscle up!!!

Rest/Skill day...

Gym will be open for skill/make up WODs.

Do you guys like the black and white pictures better or the color?

Post preferences to comments.

Picture: Eva - hip exploding SDHP's. Hence the feet coming off the ground.

I wanna put on...my my my boogie shoes

Choice of WODs tonight since it's getting dark so early:

WOD #1

4 rounds each for time of:
Run 800m
Rest 3-5min. in between each round. Post times to comments.

WOD #2

"Death by Bodyweight Deadlift"

Every minute on the minute. Perform one Deadlift the first minute, two the second minute, three the third, and so on. Continuing as long as you are able. Once you fail to complete the number of DL's in that minute you are done. Use scalings of 75% and 50%.

Choose...but choose, wisely.

Picture: Neida - coming in from her favorite - 400m runs.

Elisabeta

Buy-in: 3 rounds

10 light wall-ball throws or dumbbell thrusters
5 burpees

WOD:

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

See comments for scaling and post times.

Cash out:

50 Double unders or 150 Single unders.

"Buy in" and "Cash out" brought to you courtesy of CrossFit 603.

Picture: T-dub and JW - A little 5am wake up.

Happy Monday!

Hope everyone had a great weekend! Here's what's in store for tonight.

Complete as many rounds in 20 minutes as you can of:
Run 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

See comments for scaling and post rounds completed.


Saturday at the park WOD:

4 rounds for time:
Run 400m
21 push-ups
21 lunges
21 knees to elbows

Scalings were 15 or 9 reps, 200m runs, and sit-ups.



Picture: What's with that face?!?!

Up up up!!!

Thruster
1-1-1-1-1
Then
For time:
50 Squats
Sprint 250m
50 Burpees

Post loads and time to comments.

***Don't forget the park WOD is at 9am tomorrow!!!***

Picture: Yay Burpees!!!