Workout of the Day

Wednesday November 7th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hamstrings lower back posterior chain Warm-up 400m jog Dynamic stretching 5 good mornings 5 deadlifts add weight to starting wod weight Metcon Metcon (Weight) Deadlift Recovery Week Every 3 minutes for 10… Read more »

Tuesday November 6th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W 10x each shoulder stretches lat and tspine stretches Warm-up 5 rounds 100m jog 3 inch worms 3 clean and jerks (add weight through rounds) Metcon Metcon (Time)… Read more »

Monday November 5th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hip medley dragon lizard pigeon frog Warm-up 3 rounds 3 broad jumps 10 air squats 200m jog 10 lunges Metcon Metcon (Weight) Recovery Week for Squats Every 4 minutes for 4 rounds… Read more »

Thursday November 11th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulders lats tspine Warm-up 400m run Burgener Warm Up increase weight to starting weight for workout Metcon Metcon (Weight) EMOM 5 3 hang power snatch EMOM 5 2 hang power snatch EMOM… Read more »

Tuesday October 30th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W shoulder mobility and shoulder stretches Warm-up 50 double unders 3 rounds 10 db snatch (light) 3 pull ups 10 split jerk (light) Strength Split Jerk (5 x… Read more »

Monday October 29th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hip mobility dragon lizard pigeon hamstring Warm-up 8 – 6 – 4 – 2 calories assault bike air squats knees to elbows Strength Back Squat (5 x 3) 5 @ 75% 3… Read more »

Saturday October 27th

CrossFit Boathouse – CrossFit View Public Whiteboard Metcon Metcon (Time) HalloWOD – A Chipper – teams of 2 35 minute running clock 50 calorie row 50 hspu 50 deadlifts (180/120) 50 pull ups 50 box jump overs (30/24) 50 pull… Read more »

Thursday October 25th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hamstrings calves (running prep) triceps, teres, pec minor Warm-up 200m jog dynamic warm-up stretch calves and hamstrings warm up to the heavy clean and bench Metcon Metcon (Weight) 5 Rounds: 5 Hang… Read more »