Workout of the Day

Monday January 7th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill couch stretch dragon lizard pigeon Warm-up 3 Rounds 10 cals assault bike 10 side lunges each side 5 wall balls Strength Split Squat (4 – 5 x 8 each leg) 45-55% 1… Read more »

Saturday January 5th

CrossFit Boathouse – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner workout 1 work 1 rest 0-10:00 5 Rounds 12 Snatches (115/75) 24 wall balls (30/20) 10-18:00 1 mile run (200m intervals) 18-35:00 42 – 30 – 18 hang power… Read more »

Friday January 4th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill stretch and foam roll! couch stretch pigeon cat/cow Warm-up 3 Rounds 5 burpees 5 air squats 5 hip thrusts 5 pull ups Strength Front Squat (4 or 5 x max reps) 20… Read more »

Thursday January 3rd

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill pec minor and major stretches tspine and lower back with foam roller Warm-up 3 rounds 10 cals assault bike 5 inch worms 30 double unders Strength Bench Press (4 x max effort)… Read more »

Friday December 28th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W banded pull downs banded push downs banded pull aparts lax ball in pec minor Warm-up 200m jog 5 inch worms 5 ring rows 10 air squats Strength… Read more »