Workout of the Day

wk 1 day 1

CrossFit Boathouse – Personal Training View Public Whiteboard Gymnastics EMOM 9 min 1- 7 strict dips min 2- 10 push ups on 45# plates min 3- max effort L-sit Back Squat (5×3) 3@60% 3@65% 3@65% 3@70% 3@70% Use 315 as… Read more »

Wednesday November 21st

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill roll out what’s sore stretch hamstrings roll calves Warm-up 400m jog then 3 rounds 10 banded good morning 10 X band walks in each direction 10 abmat situps then 400m jog Metcon… Read more »

Monday November 19th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill 10 x band walks each direction 10 banded pull aparts 10 banded good mornings Warm-up 500m row dynamic stretching inch worms lunge stretch etc. Strength Split Squat (4 x 8 each leg)… Read more »

Thursday November 15th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill overhead squat and snatch warm up stretch and mash shoulders, lats, hips, glutes Warm-up 400m jog Burgener Warm-up Strength Metcon Snatch (build up to a heavy complex) Rx and other levels: Build… Read more »

Wednesday November 14th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Hamstrings foam roll hamstrings, t spine, butt, IT bands Warm-up 400m jog 3 rounds 8 push ups 6 good mornings 4 light Russian KBS Strength Close Grip Bench (5 x 6-8) climbing… Read more »

Tuesday November 13th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Warm-up Prep/Skill Y – T – W shoulder warm up 10 banded pull aparts 10 banded push downs 10 banded pull downs shoulder stretches Warm-up 5 clean and jerks with empty barbell… Read more »