20 minutes with a barbell...

Workout of the Day:
As Many Rounds As Possible (AMRAP) 20min:
10 Sumo Deadlift High Pulls
10 Thrusters
85/55 lb.

Post complete and partial rounds. 

Picture: Mary Lou - Looking mean on her Hammer Strikes.

Press and pull...

6 rounds for time:
10 Shoulder Press 95/65#
10 Toes to Bar

Sub for T2B's are - Knees to Elbows or Knees to Chest. Post load used for SP and time.

Picture: It was drop-in last week @ CFB.  We had John from Monterey, John and Maren from St. Louis, and Tom from Denver (pictured with Manda and I) all stop by for workouts! Thanks for droppin' in everybody! It was fun and we'll see you next time you come to visit Bako!

Monday monday...

Let's get this party started!

Today's WOD:

Power Clean  
5 x 3  
Rest 2-5min.  
Then  
3 rounds for time:  
12 Deadlifts*  
Run 400m  
  
*use weight used for Power Cleans. Post loads used and time.  

Picture: Ron - a whole lotta Step Ups... 

This was fun!

Greetings Friday enthusiasts!

***Don't forget to join us for the FREE park WOD tomorrow. See you in the AM!***

Today's WOD:

Back Squat x 20
Rest 2-5min.
AMRAP 10min.
5 Pull Ups
7 Burpees
10 Hammer Strikes (5R/5L)

Post weight for Back Squats and rounds complete to comments.

Picture: The girls working through their first "Filthy Fifty".

Benchmark chipper for March

Today's WOD:

"Filthy Fifty"

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30 pounds
50 Good Mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Post time to comments. Compare to 1-25-10.

Picture: Kim and I got a picture with John and Maren, who dropped in this morning to the 5:00am class while on vacation from St. Louis! They did their first Filthy Fifty! Now that's CrossFit!!  Great job guys and great to meet you!!!

Power, speed, and a shout out...

Today's WOD:

How many rounds in 20 minutes of:           
15 Power Clean and Jerks (M:95#, W:65#)           
400m Run           

Post completed and partial rounds to comments.

If you haven't been there before check out Manda's nutrition blog.  She has around 50 or so posts with recipes!

CrossFit Bako - In the Zone

Picture: April - Ring Pull Ups.

Deadlifts on a Tuesday...

Greetings strength enthusiasts...

Today's WOD:

Part 1:  Deadlift 3 reps on the minute for 10 minutes. Load = 50% 1RM
Rest 2-5 min.
Part 2:  You have 10 min. to establish the heaviest 3RM as you can.

Post loads to comments.

Picture: Eva - 180# x 3 - easily...