Workout of the Day

Wednesday October 24th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Hamstrings lower back lats Warm-up 3 Rounds 10 banded good mornings 10 walking lunges with stretch 10 calorie row Strength Metcon Deadlift (3 x 3) 3 @ 70% 3 @ 80% max… Read more »

Tuesday October 23rd

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulders lower back t spine Warm-up 400m run Burgener warm up Snatch with weight warm up Strength Snatch (2 x 10) Every 2 minutes for 10 rounds 10 toes to bar 1… Read more »

Monday October 22nd

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hip medley dragon lizard hamstring pigeon couch stretch Warm-up 3 Rounds 15 air squats 15 cal assault bike 5 clean and jerk (empty barbell) Strength Back Squat (3 x 3) 3 @… Read more »

Friday October 19th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulder prep lax ball, stretch, roll shoulders and t spine Warm-up 3 rounds 10 cal row 10 banded pull aparts 10 banded push downs 10 banded pull downs Strength Shoulder Press (3… Read more »

Thursday October 18th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill calves traps roll anything that is sore Warm-up Dynamic warm up Stretching Running prep Metcon Metcon (Time) For Time: 800m Run 15 rounds: 5 wall balls (20/14) 3 burpees 1 power clean… Read more »

Wednesday October 17th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill quads butt hamstrings Warm-up 30 cal on the assault bike 20 x band walks in each direction 20 lunges spend time warming up deadlift Strength Deadlift (3 x 5) 5 @ 65%… Read more »

Tuesday October 16th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulder mobility t spine teres Warm-up Burgner Snatch warm up 2 rounds 200m jog 15 sit ups Strength Snatch (20 min) spend 20 minutes working up to heavy 3 position snatch position… Read more »

Saturday October 13th

CrossFit Boathouse – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 15 2 Rounds 32 DB lunges (50/35) 32 toes to bar 16 DB power cleans Then, 2 Rounds 32 alternating DB snatches 16… Read more »

Friday October 12th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill stretch sore things from yesterday Warm-up 3 Rounds 5 power clean and jerks (pvc) 5 squat cleana and jerks (pvc) 200m jog Strength Clean and Jerk (30 reps) EMOM 20 2 reps… Read more »