Workout of the Day

Thursday December 27th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W face pulls shoulder stretches Warm-up 400m jog Burgener warm up Strength Snatch (10 x 2) Every 3 minutes for 10 rounds 12/9 cal assault bike 10 toes… Read more »

Friday December 21st

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill pec stretch, lax ball in lats, pecs, teres lower back stretches bicep and wrist stretches Warm-up 3 rounds 200m jog 5 inch worms 5 barbell rows 5 burpees Strength Bench Press (3… Read more »

Wednesday December 19th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hamstring and lower back prep 10 scorpions 2 min pigeon each side hamstring stretches Warm-up 3 Rounds 10 walking lunges 10 super light deadlifts 10 wall balls 10 double unders Strength Back… Read more »

Tuesday December 18th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W facepulls banded pull aparts Warm-up Tabata Assault Bike Snatch warm up 3 wall walks hspu instruction and scaling Metcon Metcon (AMRAP – Reps) With a running clock… Read more »

Monday December 17th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Hip medley dragon lizard pigeon hold bottom of deep squat 2 minutes Warm-up 3 Rounds 200m jog 6 air squats 10 situps 6 very light thrusters Strength Back Squat (3 x 3)… Read more »

Friday December 14th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill chest stretch and shoulder openers shoulder stretches on ground foam roll t spine and upper lats Warm-up 2 Rounds 5 inch worms 10 cal row 5 light kbs 10 cal row Strength… Read more »

Thursday December 13th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W shoulder prep lat stretch teres stretch Warm-up 3 rounds 200m jog 10 lunges from squat stance 5 light hang power cleans 5 light push press Strength Split… Read more »

Wednesday December 12th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill banded hamstring stretches roll out it band roll and stretch tspine and lower back Warm-up 20 double unders (or 20s jump rope practice) 10 good mornings (pvc) 10 air squats 5 push… Read more »

Tuesday December 11th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W shoulder preparation roll out teres Warm-up Dynamic Running prep banded partner runs (3 times length of gym each) Burgener Warm up Metcon Metcon (Weight) Every 4 minutes… Read more »

Monday December 10th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill squat prep dragon lizard hamstring pigeon lax ball in hip flexor Warm-up 3 Rounds 10 cal assault bike (5 just arms, 5 just legs) 10 air squats 10 abmat situps Strength Back… Read more »