Workout of the Day


02222018

CrossFit Bako – Workout of the Day Practice/Prep View Public Whiteboard Mobility Trying to spend about 10 mins upper body and lower body. Losen up whatever is sore and improve positions. Skill Build Up to a tall box jump and then take 5 attempts for max Broad Jump Metcon Metcon (AMRAP – Rounds) Death by […]

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02212018

CrossFit Bako – Workout of the Day MENTAL TOUGHNESS View Public Whiteboard Strength/Skill Bench Press (Max Effort Men- BW Women- 2/3) 3 Rounds for Quality On the 6:00 100 DUs Max Effort Bench 2 Min CAP If 100 DUs is not doable in near 1:20 ish, we will scale to skill level. Metcon Metcon (AMRAP […]

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02202018

CrossFit Bako – Workout of the Day Practice View Public Whiteboard Strength/Skill Front Squat (4×10 By feel!) Metcon Metcon (AMRAP – Rounds and Reps) QAMRAP 4 MIN 15 Slam Balls 12 Lateral KB Swings 53/35 2 Min Rest QAMRAP 4 MIN 48 Double Unders 12 Chest to Bar

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02192018

CrossFit Bako – Workout of the Day Competition! View Public Whiteboard Skill 5-10 mins of play Then, 10 Mins skill work: Kipping(Pull ups, chest to bar, Muscle Up) Metcon Metcon (Time) “Hot Mess” 5 Rounds 12 Box Jumps 6 Squat Cleans 155/105 100m Front Rack DB Carry 55/35

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Sos

CrossFit Bako – Workout of the Day View Public Whiteboard Metcon (Time) #sufferonsaturday With a partner: 4 rounds 30 Hammer strikes 30 Air squats 200mHammer Run(partner must rest in plank while running partner goes) 3 Rounds 15 Deadlifts 15Hang Cleans 15 Push Press 135/95 then… 30 Pull Ups 30 Toes To Bar 15 Wall Jumps […]

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