Workout of the Day


011719

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Strength/Oly/Skill Push Jerk Split Jerk Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 8 Minutes 25 Double Unders 10 Shoulder to Overhead 115/75lbs

0 comments

011419

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Strength/Oly/Skill Overhead Squat (Find 1RM OHS) Conditioning MFC2 – Test 1 (Time) For Time: 100/60 Calories on Assault Bike 50 Wallballs 20/14lbs 25 Dumbbell Box Step Overs 50/35s, 24/20″

0 comments

011119

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Warm-Up Runners Lunge 2 Air Squats Tip Toes 2 Push-Ups Duck Walk 4 Squats Frankenstein 4 Push-Ups Hamstring Stretch 6 Squats Quad Stretch and Reach 6 Push-Ups Inch Worm 8 Squats Backward Lunge w/Twist 8 Push-Ups Broad Jump 10 Squats […]

0 comments

011019

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 250m Row – Arms Only 250m Row – Legs Only 250m Row PVC Warm-Up (No Measure) 3 Rounds w/PVC 10 Halos (5 each way) 10 Shoulder Pass-Thrus 10 Good Mornings 5 OHS 5 Burpees Strength/Oly/Skill Max Effort Body Weight (9 Rounds […]

0 comments

010919

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 250m 10 Kipping Swings 5 Russian KB Swings Strength/Oly/Skill 1 RM Strict Press, Every 3 minute, for 15 minutes (5 sets) Shoulder Press (1 @ 80%) Shoulder Press (1 @ 85%) Shoulder Press (1 @ 90%) Shoulder Press […]

0 comments