Workout of the Day

Monday February 11th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill squat prep couch stretch pigeon hamstring Warm-up 3 rounds 250m row 10 lunges 10 air squats 30s hold at bottom of squat 10 situps Strength Back Squat (2 x 3, 2 x… Read more »

Friday February 8th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulder prep lax ball in shoulder/teres lax ball in pec and pec minor Warm-up tabata assault bike warm up dumbbell snatches Strength Push Press (5 x max effort) put something on the… Read more »

Thursday February 7th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill burgener warm up foam roll lats, teres Warm-up row-ling round 1: x2 air squats round 2: x2 push ups round 3: x2 ring rows round 4: x2 burpees round 5: x2 abmat… Read more »

Wednesday February 6th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hamstring prep achilles stretches Warm-up 3 rounds 200m jog 10 good mornings 10 light deadlifts 10 air squats Strength Deadlift (5 x 8) time under tension day: 3 second eccentric deadlift up… Read more »

Tuesday February 5th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill foam roll calf stretch hamstring stretches with band Warm-up 400m jog dynamic stretching Metcon Metcon (Time) 0-10 minutes 5 rounds for time 6 power snatches(135/95) 12 toes to bar Rx+ (155/105) *if… Read more »

Monday February 4th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill squat prep hip medley couch stretch (90s each side) Warm-up 3 rounds 12 cal row 6 bus driver squats 12 abmat situps Strength Back Squat (3 x 3) 3 @ 75% 3… Read more »

Friday February 1st

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W shoulder stretches face pulls Warm-up tabata assault bike PVC clean and jerk warm-up Strength Clean and Jerk (10×2, 10×1) EMOM 20 Odd: 2 clean and jerks Even:… Read more »

Thursday January 31st

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill world’s greatest strectch (30s in each position, twice through) Warm-up 200m jog dynamic stretching 10 inch worms Metcon Metcon (Weight) 4 Rounds: minute 1: max bench press (185/95) minute 2: 200m run… Read more »

Wednesday January 30th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill squat prep couch stretch, 2 minutes each side ankle mobility Warm-up 2 rounds: 250m row 10 bus driver squats 10 good mornings (pvc) 10 lunges Strength Front Squat (4-5 x 5) 20… Read more »

Tuesday January 29th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulder prep Y – T – W 10 banded pull aparts 10 banded push downs 10 banded pull downs Warm-up 400m jog 3 rounds 10 abmat situps 10 power cleans (pvc, light… Read more »