Workout of the Day

Monday February 25th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill foam roll legs from 19.1! shoulder prep – Y – T – W, face pulls banded shoulder stretch Warm-up 400m jog Jerk warm-up 10 pass throughs 10 around the worlds 10 jerks… Read more »

Friday February 22nd

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Warm-up Prep/Skill hip and shoulder preparation shoulder stretches hip stretches lax ball in hip flexor lax ball in shoulder foam roll butt banded hip distraction Metcon Warm-up 250m row 10 air squats… Read more »

Thursday February 21st

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hamstring stretch glute stretches and activation couch stretch Warm-up 500m row 20 x-band walks in each direction 50 clam shells 500m row Strength Front Squat (5-5-3-3-1-1) Spend 15 minutes on this and… Read more »

Wednesday February 20th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W face pulls foam roll: lats, shoulders t-spine, traps Warm-up 400m jog Burgener warm-up 10 goodmorning-squats Strength Snatch (12 x 3) EMOM 12 odd: 15 burpees even: 3… Read more »

Friday February 15th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Foam roll: hip flexors IT bands quads glutes abductors Warm-up Strength Front Squat (5 x 3) 5 sets building up to a 3 rep max Superset with: 20 Russian twists with the… Read more »

Thursday February 14th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W shoulder prep Face pulls shoulder retraction on rig Warm-up Tabata assault bike Tabata hollow and superman hold Strength EMOM 20 Odd: 5 jerks (climbing) Even: 10 pull-ups… Read more »

Wednesday February 13th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill dragon lizard hamstring pigeon 1 min each (at least) Warm-up 400m jog dynamic stretching warm up deadlift Metcon Metcon (Time) For Time: 800m run 15 rounds: 5 wall alls (20/14) 3 burpees… Read more »

Tuesday February 12th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 5 power snatches (95/65) 50 double unders round 2: 115/75 round 3: 135/95 round 4: 155/105 and so on, keep adding 20/10… Read more »