Workout of the Day

Tuesday January 22nd

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W face pulls shoulder stretches Warm-up 400m jog 10 banded pull aparts 10 banded push downs 20 x band walks in each direction x2 Metcon Metcon (Time) Happy… Read more »

Monday January 21st

CrossFit Boathouse – CrossFit MLK Schedule 5:30am noon open gym 3:30-6:30pm View Public Whiteboard Prep/Skill back squat prep couch stretch dragon lizard pigeon Warm-up 200m row 10 air squats 5 burpees 20 double unders x 3 Weightlifting Back Squat (3… Read more »

Friday January 18th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill roll out and stretch calves hamstrings lats Warm-up 200m jog dynmaic stretching warm up clean and jerk Metcon Metcon (No Measure) Some much needed LONG cardio 🙂 Every 7 minutes for 5… Read more »

Thursday January 17th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hamstring stretch foam roll hamstrings and it bands Warm-up 5 – 4 – 3 – 2 – 1 lunges good mornings burpees Strength Back Rack Lunge (4-5 x 8 ) just like… Read more »

Wednesday January 16th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill 10 banded push downs 10 banded pull downs 10 banded pull aparts 10 x band walks in each direction Warm-up 500m row Burgerner snatch warm up Metcon Metcon (Weight) Every 4 minutes… Read more »

Tuesday January 15th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W shoulder prep hip prep Warm-up Tabata double unders Tabata push ups and light russian kb swings Strength DB Bench Press (5 x 10 each arm) Super set… Read more »

Monday January 14th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill dragon lizard pigeon hamstring worlds greatest stretch Warm-up 400m jog 5 pvc hang power cleans 5 abmat sit ups 5 air squats 5 burpees x2 Strength Metcon Split Squat (4 or 5… Read more »

Friday January 11th

CrossFit Boathouse – CrossFit View Public Whiteboard Warm-up Row-ling Round 1: x2 squats (from each meter off from 100) Round 2: x2 pushups Round 3: x2 pvc power cleans Round 4: x2 burpees Round 5: x2 jumping lunges Strength Metcon… Read more »

Thursday January 10th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Squat prep 10 x band walks in each direction pigeon dragon lizard Warm-up 3 Rounds 10 cal row 10 step back lunges 10 good mornings 10 sit ups Strength Back Rack Lunge… Read more »

Wednesday January 9th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Warm-up Strength Weightlifting Push Jerk 3 Piece Circuit: 5 Push Jerks (Heavy as possible. From the rack.) immediately into; 10 DB Bent Over Rows (5ea. arm) immediately into; 75 Double Unders Rest… Read more »