Workout of the Day

Thursday October 11th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulders chest t spine triceps Warm-up 4 rounds 5 push ups 30 double unders 5 pull ups Metcon Metcon (AMRAP – Reps) 2 Rounds: Minute 1: max bench press (185/95) 2: 200m… Read more »

Wednesday October 10th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill squat therapy hamstring prep Warm-up 3 rounds 200m run 10 pvc good mornings 6 wall balls 10 push ups Strength Front Squat (build to heavy set of 5) Superset with single leg… Read more »

Tuesday October 9th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill 10 banded pull aparts 10 banded pull downs 10 banded push downs Warm-up 400m run Burgener Warm-up Metcon Metcon (Weight) Every 3 minutes x 10 Rounds 10/7 cal assault bike 10 toes… Read more »

Monday October 8th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill stretch hips dragon lizard pigeon shoulders Warm-up 500m row then 3 rounds 10 air squats 10 walking lunges 10 push jerks Strength Back Rack Lunge (8 each leg x 4 or 5)… Read more »

Friday October 5th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulders foam roll stretch anything that is sore Warm-up tabata strict press (barbell) double unders tabata row Strength Push Press (3 x 5) 5 @ 40% 5 @ 50% 5 @ 60%… Read more »

Thursday October 4th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill stretch and roll pecs triceps teres Warm-up 100m jog 10 push ups 3 rope pulls 5 burpees 10 light Russian KBS Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 35 10 bench… Read more »

Wednesday October 3rd

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill roll out and stretch hamstring lower back t spine Warm-up 20 X band walks 20 banded good mornings 20 walking lunges 20 cal row Strength Deadlift (4 x 5) Every 4 minutes… Read more »