Workout of the Day

Monday March 11th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Roll out calves Ankle mobility stretches Wrist mobility stretches Roll out lats Warm-up Recommended Warm Up (10 Minutes): 1:00 Single Unders 15 Shoulder Rolls (pvc) 10 Ankle rolls each direction, each leg… Read more »

Friday March 8th Open WOD 19.3

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill roll out quads, glutes tspine, shoulders, lats dragon lizard pigeon couch stretch forearm prep Warm-up 10 cals assault bike 10 walking lunges (no weight or light weight) 10 push ups 5 hspu… Read more »

Thursday March 7th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill squat prep hip mobility dragon lizard hamstring pigeon Warm-up 200m Run 20 Air Squats 200m Run 15 Box Jumps (step Down) 200m Run 10 Single Leg Lateral Step Ups each leg Strength… Read more »

Wednesday March 6th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill roll out calves it bands hamstring glutes Warm-up 5:00 on a Machine Then, With an empty barbell: 10 Hang Power Cleans 10 Front Squats 10 Hang Squat Cleans Strength Clean (5 x… Read more »

Tuesday March 5th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W shoulder stretches snatch prep Warm-up 400m jog, then With a PVC Pipe: 10 Shoulder Rolls 10 Overhead Squats 10 Snatch Balance 5 High Hang Snatch 5 Hang… Read more »

Monday March 4th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W roll out lats, tspine, shoulders shoulder stretches pigeon Warm-up 2 rounds 1 minute cardio 10 tempo goblet squats (3s down) 5 inch worms + 2 push ups… Read more »

Thursday February 28th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill lax ball in pec major and pec minor pec stretches calf stretch and foam roll Warm-up 400m run then 2 rounds: 15 air squats 10 leg swings each leg (forward, backward, side… Read more »

Wednesday February 27th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill 10 banded pull aparts 10 banded push downs 10 banded pull downs foam roll lats and teres squat prep hip stretches shoulder stretches Warm-up 5 minutes of single under Every minute on… Read more »

Tuesday February 26th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill squat prep 1 minute at bottom of squat couch stretch (think about ankles here as well) pigeon Warm-up Tabata assault bike then 10 air squats 10 light hang power cleans 10 push… Read more »