Let's have some fun!

WOD:

Find your 5RM Deadlift. RM = rep max. The heaviest weight you can complete 5 unbroken reps with. 15min. to complete this.
Rest 5min.
Then
3 rounds for time:
6 Standing Broad Jumps (6ft. minimum)
21 KB/DB swings (heavy)
24 Push Ups

Post load for Deadlift and time to comments.

Picture: Eva - recovering.

Better late than never!

WOD:

Power Snatch
5x5
Rest 2-5min.
Three rounds for time of:
10 Pull-Ups
15 Push Press (95/65 lbs. – or ideally, the max weight you can handle unbroken)

Finish your workout with 3 max effort L-Sit Holds.

*5x5 means work up to a weight that you can complete 5 reps with. It should be heavy, but not to failure.

Post loads used and time to comments.

Picture: An oldie, but one of my favorites.

Let's hope it's dry

WOD for Wednesday:

4 rounds for time:
Run 400m
50 Squats

Get good and warm for this one. I'm sure they'll be some sort of "fun" cash out afterwards. :) Post time to comments.

Picture: Steve hates Wall Balls.

Because it's Tuesday!!!

WOD:

Press
3-3-3-3-3
Rest 2-5min.
4 rounds for time:
10 Dumb bell Hang Power Cleans
10 Box Jumps
10 T-Push Ups (AKA Flag Push Ups)

See scalings and post loads for Press and time to comments.

Picture: Robert, Ron, and Matt- Mid "Fran"

On a Monday???

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Picture: Lisa - Angel Burpees???

My hammies hurt!

WOD:

7 rounds for time:
5 Squat Clean Thrusters (heavy)
10 Weighted Sit Ups (heavy dumb bell)

Post time and loads used to comments.

***Reminder***

Tomorrows 9:00am workout is down at the gym! Not the park! Address is at the top of the blog. Come get some!

Picture: 5:30 class - HSPU's and Pull Ups.

CrossFit Bako - Doing the common, uncommonly well?

We need to get back to basics. I've been seeing poor form around the gym lately. And it's our (your trainers) fault. We need to hammer the basics! Full range of motion every rep! Cheating the movement is cheating progress. Mechanics, Consistency, then Intensity. That's how it's going to be from now on. Some of you will have to lower the weight you're using and slow down the reps to get perfect form, and that's okay! Fitness is a long game. Strength and flexibility will benefit you for the rest of your life. Doing a movement with a heavy weight and shi**y form only benefits a persons ego. And as we say, this is CrossFit, check your ego at the door!

Now on to today's WOD:

Front Squat
3-3-3-3-3
Rest 2-5min.
Then
AMRAP 12min.
7 Hand Stand Push Ups
7 Pull Ups

Scalings are elevated or pike push ups, kipping or jumping pull ups.

Picture: Renee - working through "Grace"