Double Dead Wednesdee...

WOD:

5 rounds for time:
5 DEADhang Pull Ups
10 Bodyweight DEADlifts
20 Double Dead Unders / 60 Single Unders

Post time to comments.

Okay so there's no such thing as a "Double Dead Under", but it sounded cool.

Picture: Lisa - anchored weighted Abmats.

Shot legs Tuesday

WOD:

3 rounds for time:
30 Wall Ball 20/14#'s
30 Hang Squat Snatches 75/45#'s

Snatches start below the knee. We'll scale accordingly at the gym. Have fun!!!

Picture: Manda - top of the Overhead Squat.

Back to work!

WOD:

Press
3-3-3-3
Rest 2-5min.
For Time:
21-15-9
Run 400m
Sumo Deadlift High Pull 95/65#'s
Weighted Sit-ups 25/15#'s

Post loads and time to comments.

Thanks to all the traveling CrossFitters that joined us over the break! Take care and hope to see you all next time you're in town!!!

Picture: Christmas Eve crew - Asta, Pops, Seth, Jenna, Grant, and Tyler.

Happy Mondee!

WOD:

"Grace"

Clean and Jerk 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Picture: Ron and Steve - Pull ups in the park.

Park workout tomorrow!!!

***CrossFit Bako FREE Saturday Workout***

Next one scheduled for Saturday 12-17-09 @ 9:00am. We'll be out at the par course on Truxtun Ext. across from AAA Automobile Club. Come out and join us for a great workout! Don't forget H2O and a towel. See you there!!!

Picture: Manda - training the Pistol.

Balance and work...

Here's what's in store for today,

WOD:

Overhead Squat
3-3-3-1-1
Rest 2-5min.
Then
5 rounds for time:
50m Sandbag carry
15 Abmats
15 Good mornings

Post loads and time to comments.

Picture: Ron - modified Hand Stand Push Ups.

Mary Mary...Why you buggin'???

WOD:

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Scale as needed for all excercises.

Picture: Steve hates lunges.