Workout of the Day

Monday January 28th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill back squat prep hip mobility dragon lizard pigeon hamstring Warm-up 3 rounds 10 air squats 10 ring rows 10 burpees Strength Back Squat (3 x 3) 3 @ 70% 3 @ 80%… Read more »

Friday January 25th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y T W Face pulls Lat pull downs Snatch pulls Hip mobility Shoulder mobility Warm-up 400m warm up jog Dynamic stretching Burdened warm up Strength Every 5min. x 5 Rounds: 400m Run… Read more »

Thursday January 24th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill foam roll lats, tspine, it band, glutes Warm-up Continuum pvc or empty barbell deadlift power clean squat clean front squat thrusters push press back squat x 3 Metcon Metcon Metcon (Weight) EMOM… Read more »

Wednesday January 23rd

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hamstring prep pigeon on box hamstring stretch with band Warm-up 200m row 10 good mornings (pvc) 10 air squats 10 deadlifts x 3 Metcon Metcon (Weight) Every 4 minutes for 6 rounds… Read more »

Tuesday January 22nd

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W face pulls shoulder stretches Warm-up 400m jog 10 banded pull aparts 10 banded push downs 20 x band walks in each direction x2 Metcon Metcon (Time) Happy… Read more »

Monday January 21st

CrossFit Boathouse – CrossFit MLK Schedule 5:30am noon open gym 3:30-6:30pm View Public Whiteboard Prep/Skill back squat prep couch stretch dragon lizard pigeon Warm-up 200m row 10 air squats 5 burpees 20 double unders x 3 Weightlifting Back Squat (3… Read more »

Friday January 18th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill roll out and stretch calves hamstrings lats Warm-up 200m jog dynmaic stretching warm up clean and jerk Metcon Metcon (No Measure) Some much needed LONG cardio 🙂 Every 7 minutes for 5… Read more »

Thursday January 17th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hamstring stretch foam roll hamstrings and it bands Warm-up 5 – 4 – 3 – 2 – 1 lunges good mornings burpees Strength Back Rack Lunge (4-5 x 8 ) just like… Read more »

Wednesday January 16th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill 10 banded push downs 10 banded pull downs 10 banded pull aparts 10 x band walks in each direction Warm-up 500m row Burgerner snatch warm up Metcon Metcon (Weight) Every 4 minutes… Read more »

Tuesday January 15th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W shoulder prep hip prep Warm-up Tabata double unders Tabata push ups and light russian kb swings Strength DB Bench Press (5 x 10 each arm) Super set… Read more »