Hips hips hips!!!

It's Friday kiddies! Let's get this weekend started!

WOD:

For time:
21-18-15-12-9-6-3
Sumo Deadlift High Pull
Push Jerk

Men use 75# / Women use 45#

Post time to comments.

Picture: Lisa F. - Wall Balls are evil.

***CrossFit Bako FREE Saturday park workouts***

Come out and join us for a great workout! Next one scheduled for Saturday 2/13/10 @ 9:00am. 5300 Truxtun Ave. @ the Kern River Parkway Bike Trail. Across from AAA Automobile Club. Don't forget H2O and a towel! See you there!!!

Stay vertical!

WOD:

Front Squat
3-3-3-3-3
Rest 2-5min.
For time:
"Heavy Annie"
50-40-30-20-10
Double Unders
Weighted or GHD Sit Ups

Post loads and time to comments.

Picture: April - Ring Rows through the ring.

Shot arms Wednesday...

Anybody sore???

Today's WOD:

AMRAP 20min:
Run 100m
12 KB/DB swings (53/35lbs.)
10 Pull-ups

AMRAP = As Many Rounds As Possible

Scale weight on swings, and sub kipping, jumping, and beginner pull-ups as needed.

Post rounds and partial rounds to comments.

Picture: Tio Ern having way too much fun @ 5am!

We're back!!!

WOD:

Deadlift
5RM
Rest 2-5min.
For time:
"J.T"
21-15-9 reps of:
Hand Stand Push Ups
Ring Dips
Push Ups

See comments for scaling and post times.

Picture: Jason G. - mid Bar Dip

2 days to Vacation!

WOD:

Back Squat
5-5-5-5-5 (add 5-10 lbs. from last workout)

Rest 5min.

For time:
21-15-9
Slam Balls
Box Jumps
Ring Dips

Post loads for Back Squat and time for metcon to comments.

Picture: Manda - 275# Deadlift.

Bodyweight is back...

WOD:

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

See comments for scaling and post times.

Picture: Lisa F. and Jason F. - during Toes to Bar.

Pick your poison Monday...

WOD:

Thruster
1-1-1-1-1-1-1
Rest 5min.

Then
Your choice of:

5 Rounds of:
5 Knees to Elbows
5 ‘High’ Wall Balls (M:20# W:14#)

OR

4 Rounds of:
10 Deadlift (@ ~60% of 1RM or no more than 155#/225#)
650m Run

Post loads for Thruster and choice of metcon with time to comments.

Picture: The new (soon to be dreaded) Wall Ball line.