Workout of the Day

Friday December 7th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulder prep Y – T – W warm up dumbbell snatch Warm-up 3 Rounds 200m jog 5 inch worms 6 dumbbell snatches (light warming up to workout weight) Strength Push Press (5… Read more »

Wednesday December 5th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill dragon lizard pigeon Warm-up 500m casual row Burgener snatch warm up clean and jerk warm up Strength Snatch (1 RM) You have 30 minutes total or 15 minutes for each lift –… Read more »

Tuesday December 4th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill chest stretch roll out lats shoulder stretches Warm-up 3 rounds 200m run 10 push ups 10 light Russian kb swing Metcon Metcon Metcon (Calories) 5 Rounds 1 min max reps bench press… Read more »

Monday December 3rd

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill lunge and squat prep roll out it bands, hip flexors stretch glutes, hamstrings, quads Warm-up Continuum (pvc or empty barbell) x 3 3 deadlifts 3 power cleans 3 front squats 3 squat… Read more »

Friday November 30th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill pigeon hamstring stretches Warm-up 200m row 4 inch worms 200m row 4 pvc cleans x3 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 35 10 power cleans (135/95) 200m row 10 bench… Read more »

Thursday November 29th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hips quads butt Warm-up 5 cals assault bike 10 lunges with stretch 8 good mornings 6 front squats Strength Back Rack Lunge (4 x 8) 8 reps climbing in weight and heavy… Read more »

wk 1 day 4

CrossFit Boathouse – Personal Training View Public Whiteboard Warm-up 2 rounds 10 I-Y-T-W-Reverse Flye, no more than 5lbs per arm for Justin 2.5lbs per arm for Aislin Split Squat (4×8) 45-55% 1 RM back squattaking fromt he rack step into… Read more »

Wednesday November 28th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill roll out t spine shoulders lats it bands quads Warm-up 3 Rounds 10 pvc deadlifts 10 pvc shoulder to overhead 10 pvc back squats 10 pvc pass throughs Metcon Metcon (No Measure)… Read more »

Tuesday November 27th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulders lats Warm-up 20 cal row Burgener Warm-up warm up to 50% 1RM Metcon Metcon (Weight) Every 4 minutes for 5 Rounds 500m Row 5 Power Snatches @50% 1RM Round 2: 4… Read more »