Holy Freezing Barbells!

WOD:

Front Squat
3-2-1-1-1
Rest 2-5min.
Then
21-15-9 of:
Burpees
Kettlebell Swings 53/35#'s
7 minutes max for metcon.

Post loads used and time to comments.

Picture: Peeps like the warmer weather...

"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.

Picture: Just a few of the things we do...

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.

Get loose Friday!

WOD:

For time:
21-18-15-12-9-6-3
Pull ups
Good mornings
Sit ups
Squats

Post time to comments.

***ATTENTION***
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.

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.

Stand up, Push, Explode, Drop

WOD:

Deadlift
5-5-5-3-3-3
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

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"