Workout of the Day


04192018

CrossFit Bako – Workout of the Day View Public Whiteboard Strength/Skill Power Clean (EMOMx13) 1 Power Clean + 1 Hang Power Clean Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 400m Run 10 Hang Power Cleans 115/85 10 Box Jumps (24/20) 10 HSPU

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04182018

CrossFit Bako – Workout of the Day View Public Whiteboard Strength/Skill Front Squat Hold (1RM) Athletes must squat to the bottom of the front squat and hold the position as long as possible. Athletes must be able to stand back up and rack the weight for the weight to count. Rx will be the athletes […]

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04162018

CrossFit Bako – Workout of the Day Little Bit of a Deload week. Cycle is complete and now time to bring in some movements we havent done in a long while and get into some new ones as we start the next cycle! View Public Whiteboard Strength/Skill In 20 Mins, pick one of your favorite […]

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04172018

CrossFit Bako – Workout of the Day View Public Whiteboard Strength/Skill Turkish Get Up (3-3-2-2-1-1) Play around with something challenging Half-Kneeling “FIlly” Press (4×6 (each Side) 3011) In a lunge position, one Kb in the front rack, the other hand is pressing a dumbbell overhead. Metcon Metcon (Time) 4 Rounds For TIme: 12 Alternating Dumbbell […]

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04142018

CrossFit Bako – Workout of the Day View Public Whiteboard Metcon (Time) #sufferonsaturday With a partner! For Time: 3 Rounds 25 Box Jumps 25 Thrusters 45/35 25 Burpees Then… *In Between each Movement do 50 DUs 20 Toe To bar 20 HSPU 20 KB Swings 20 Slam Balls 20 KB Swings 70/53 20HSPU 20 Toe […]

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