Workout of the Day

Saturday March 23rd

CrossFit Boathouse – CrossFit View Public Whiteboard Warm-up 400m Run Then, 3 Rounds: 10 Shoulder Rolls (pvc) 10 Overhead Squats (pvc) 10 Kip Swings 10 Push Ups Metcon Metcon (Time) With a Partner, For Time: 400m Run (together) 100 Wall… Read more »

Thursday March 21st

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill banded pigeon calf stretch ankle and wrist mobility Warm-up 2:00 On a Machine 50’ Bear Crawl 10 Shoulder Rolls (pvc) 10 Push Ups Metcon Metcon (Time) 10 Rounds for Time: 250/200m Row… Read more »

Wednesday March 20th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill roll out shoulders hamstrings Warm-up 2 Rounds: 2:00 Bike/Row 10 Romanian Deadlifts (pvc or empty barbell) :30 Handstand Hold Metcon Metcon (Time) 5 Rounds for Time: 21/18 Calorie Bike Erg 7 Power… Read more »

Tuesday March 19th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill squat prep hip mobility dragon lizard pigeon Warm-up 1:00 Bike 15 Air Squats 1:00 Bike 15 Cossack Squats 1:00 Bike 1:00 Squat Hold Strength Back Squat (5 x 2) Back Squat (25… Read more »

Thursday March 14th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill take time to stretch roll out whatever is sore spend time on the parts that hurt the most Warm-up Recommended Warm Up (20 Minutes): 10 Minutes on any machine (Damper 1) -Stretch-… Read more »

Wednesday March 13th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill pec and shoulder stretches lax ball in pec minor Warm-up Recommended Warm Up (10 Minutes): 4 Minutes on a Machine (:30 Easy/ :30 Hard) Then, 2 Rounds: 15 Push Ups 3 Rope… Read more »

Tuesday March 12th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Squat prep Hip mobility Dragon Lizard Couch stretch Hamstring Warm-up Recommended Warm Up (10 Minutes): 3 Rounds: 200m Run 10 Goblet Squats (3 sec down) 10 Kettlebell Swings Strength 9 Minute EMOM:… Read more »