"Death By Burpees!"

TGIF!

Today's WOD:

With a continuously running clock perform one burpee the first minute, two the second minute, three the third...etc. as long as you are able. The workout ends when you can no longer perform the number of burpees in the corresponding minute. 

Post number of minutes and reps.

***Reminder***

No Park WOD tomorrow!  We'll be out @ Hart Park @ 7:00am to sign in and warm up!  See you there!!!

Picture: Manda - 2010 SoCal Sectionals - 7:00am - Drake Stadium - UCLA, California.

Bask in your soreness!

Today's WOD:

3 rounds for time of:
Run 800m*
21 KB Swings 53/35#
15 Deadlifts 205/135#

*For those of you running on Saturday scale back your runs to 400m. Also, the posted #'s are Big Dawg/Firebreather weight. Scale accordingly. Choose something that will be difficult (heavy) but won't cripple you for the next 3 days. :)

*Also, Tuesday and Thursday 6:30pm classes are getting a little crowded. So, if you can, try and make the 5:30pm class. Those peeps are gettin' lonely...

***ATTENTION***

Remember there is no Park WOD this Saturday!! We will be doing the Kern River Trail Run! Come out and join us! Click here to register. See you there!!! 

Picture: The "Cash out queens" talked Foreman into "Get-up Sit-ups".

A classic girl...

It's been a tough week so far...how about a nice little break... :)

For today:

Buy in:

Burgener Warm Up
Snatch practice and skill work

WOD:

"Annie"
For Time:
50-40-30-20-10
Double Unders
Sit-ups

Notes: If you can't do DU's then do 3x singles! Sit-ups can be Abmat, Straight leg, or GHD.

*Quick note:
Please remember that classes start @ 5:30 and 6:30pm. The first 10 min. of class are used to warm up, foam roll, DROM (dynamic range of motion) stretching.  It is very important that your muscles are ready and warm before we start the Buy in/WOD. See everyone tonight!!!

Picture: Andy - working through Clapping Push ups.

Squats and more squats...

Today's WOD:

10 rounds for time:
7 Back Squat
14 Jump Squats
Rest 1 min.

Bodyweight to 3/4 bodyweight for Back Squat. In the Jump Squat be quick off the ground and jump as high as possible. Post working time.

*Shout out to the 5AM class! Because of my mistake they did this WOD w/o the Rest interval!! Great job everybody!! As penance I'll be doing the WOD the same way this evening...yikes!

Picture: Kim - gettin' down in her Back Squats.

Max effort...black box.

Today's WOD:

Front Squat
1-1-1-1-1
Rest 2-5min.
Then for time:
10-9-8-7-6-5-4-3-2-1
Horizontal Rows
Back Ext's or Good Mornings
Clapping Push Ups

***Come out and join us for the Kern River Trail Run this Saturday, April 10th @ Hart Park! Links to event info and registration are in the right hand column. Hope to see you all there!!!***

Picture: Ron and Art - 45lb. weighted push ups.

This one's gonna be tough...

NO BUY IN TODAY DUE TO TIME CONSTRAINTS OF THE WOD:

"Horrible Hundreds"

For Time:
50 Burpees
50 Wall Ball
100 Thrusters (95/65#)
50 Wall Ball
50 Burpees
100 Back Squats (95/65#)
50 Knees to Elbows
50 Walking Lunges
100 Chest to Bar Pull Ups
50 Knees to Elbows
50 Walking Lunges

Post time to complete, experiences, pain in certain places, where you puked, and if you'll ever come back to CrossFit Bako again to comments.

***Attention***

There will be a special "holiday" WOD tomorrow @ 10:00 in the AM. All are welcome! Bring a friend or two!! Also, the Park WOD on Saturday is still scheduled for the regular time.

Now, for those of you who didn't get it already...

HAPPY APRIL FOOLS!!!

Your real WOD today:

"Tabata" - Compliments of CrossFit Calgary

Perform 20 sec. of work followed by 10 sec. of rest for 8 consecutive intervals of the following 4 excercises:

Switch Lunges
Box Jumps (24"/20")
Back Exts. (Good Mornings)
KB/DB Swings (53/35#)

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.