Workout of the Day


06182018

CrossFit Bako – Workout of the Day Mental Toughness Hydrate and chellenege yourself this week! Start it off right and kill it! View Public Whiteboard Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven […]

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06162018

CrossFit Bako – Workout of the Day View Public Whiteboard Metcon Metcon (Time) SUFFERONSATURDAY W/ a Partner 4 Rounds 15 KBDB Power Clean 55/35 15 KB/DB Front Squat 15 KB/DB Thruster 3 Rounds 400m Run(200m Relay) 500m Row(250/250) 100 Double Unders Then… 50 AB Mat Sit Ups 25 Toe To Bar 40 Wall balls 20 […]

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06152015

CrossFit Bako – Workout of the Day Practice View Public Whiteboard Strength/Skill Deadlift (EMOMx20) Odds- 3 Deadlift 50%+ Evens- :35 Hollow Hold Increasing deadlift weight as we go! Metcon Metcon (4 Rounds for reps) Tabatta! 8 Rounds Ring Dips Bent Over Rows 135/95 Jumping Lunges Slam Balls

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06142018

CrossFit Bako – Workout of the Day Practice View Public Whiteboard Strength/Skill Shoulder Press (Build to heavy 5, then 3×10 at 60%-70% of the 5.) Metcon Metcon (4 Rounds for reps) 4 Rounds 2 Min AMRAP 4 Shuttle SPRINTS(20ft) 10 Toes to Bar Max Hang DB Power Cleans 50/35 Rest 2 Min

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06132018

CrossFit Bako – Workout of the Day Practice View Public Whiteboard Strength/Skill Power Snatch (6×2 60-80%) Working up for doubles across six sets Metcon Metcon (Time) 13min AMRAP 400m Run 50 DUs 15 Goblet Squats 70/53

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