An action packed holiday

Happy Monday everybody! Way too much to post today, so I'll make it short and sweet and save all the rest for when I have more time. Here's what's in store for tonight:

Push Jerk
3-3-3-3-3
Rest 2-5min.
3 rounds of:
1 min. of max reps at each station
Burpees
Pulls on Rower
Double Unders
Rest

Post loads and number of completed reps to comments.

Picture: Steve A. - mid-SDHP.

PARK WOD CANCELED!!!

Good morning all,

It's too wet for the Park WOD, but Manda and I will be at the gym @ 9am for whoever wants to join us!! Hopefully, you all check this before you go out there!

Happy Turkey Day!!!

Manda is hostessing a WOD @ 8am! Be there or be talked about!!! Not sure about the 'Buy in' or WOD, but the cash out is to: eat turkey, vegetables, fruit, and if you must drink, make it Tequila or Wine! Don't over do it, cause we have a tough one on Friday! 10am!!!

Have a safe, happy, Thanksgiving all!!!

Picture: That's right...a CrossFit turkey.

"Earn your Turkey!"

***Special Thanksgiving Day WOD***

This just in: Manda will be hosting an 8am WOD tomorrow morning at CrossFit Bako for anyone who would like to attend!!!

Let's get this holiday party started!

Warm up: DROM Stretching

Buy in: Push Jerk movement and practice. Get nice and warm with this.

WOD:

.25 Body weight swing x 200.

Yes, that's two hundred.

Cash out: Make a plan to try to eat as healthy as you can tomorrow!

***Don't forget we're having a Black Friday 10am WOD this Friday!!!***

Depending on who shows we may not be open Friday evening. Stay tuned for details!

Picture: John - Tabata bag work.

WOD = WTF

Clean
5-4-3-2
Rest 2-5min.
3 rounds for time of:
Run 400m
12 Handstand Push Ups
21 Pull Ups

Post loads and time to comments.

***Atencíon, Atencíon!!!***

CrossFit Bako will be having a 10am WOD on Friday 11/27/09!!! Come on down to the gym and see what you're made of! It'll be fun!!!

*Disclaimer* - our fun is not always fun.

Picture: April - concentration during dumb bell swings.

A couple of CFB originals...

Good morning all, Saturday at the park peeps did:

Run 5k, in the river bottom (sand)!

Or 1 or 2 miles depending on ability. I call this one "Double Tough".

Today's WOD has no name, let's see what we can come up with afterwards:

As Many Rounds As Possible (AMRAP) in 20 min. of:
5 Ring Dips
10 Slam Balls
15 Sumo Deadlift High Pulls

Big Dawgs 75/55#'s, Pack 65/45#'s, Pups 45/30#'s.

Picture: Is that a ghost doing pull ups next to Ronnie?