Workout of the Day

Friday September 28th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulder mobility Y – T – W couch stretch tspine lats Warm-up 500m row then 3 rounds 5 strict pull ups 10 push ups 15 air squats then 500m row Strength Push… Read more »

Thursday September 27th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill chest and shoulder stretches teres minor pec Warm-up 3 Rounds 5 pull ups 5 push ups 5 air squats 5 burpees Metcon Metcon (Weight) 5 Rounds 3 Power Cleans (climbing) immediately into… Read more »

Wednesday September 26th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hamstring glutes tspine Warm-up 20 x-band walks in each direction 20 banded good mornings 10 burpees 25 abmat situps Strength Deadlift (3 sets) 5 x 75% 3 x 85% max reps at… Read more »

Tuesday September 25th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill 3 way shoulder mobility Y – T – W Warm-up 400m Run Burgener Warmup with pvc then take plenty of time to warm up to a heavy-ish starting weight for the snatch… Read more »

Monday September 24th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hip medley dragon lizard hamstring frog Warm-up Continuum 1 round with PVC 1 round with empty barbell 1 round with added weight 3 deadlifts 3 power cleans 3 squat cleans 3 front… Read more »

Saturday September 22nd

CrossFit Boathouse – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD! 35 minute running clock ‘Manion’ 7 Rounds 400m Run 29 Back Squats (135/95) Immediately into: Max Rounds in Remaining Time 10 Hang Power Cleans… Read more »

Friday September 21st

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill skill dumbbell snatch mobilize shoulders and tspine hips for wall balls Warm-up 25 cal assault bike Then, 3 Rounds 4 light db snatch 4 pull ups 4 push ups 4 wall balls… Read more »

Thursday September 20th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill snatch prep shoulders lats t spine hamstrings lower back foam roll and stretch Warm-up casual 500m row or 400m run Burgener Snatch warm-up increase weight to continue warming up snatch Metcon Metcon… Read more »

Wednesday September 19th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Hamstring prep Lower back prep Hip prep pigeon child’s pose dragon lizard Warm-up 3 Rounds 10 calories assault bike (5 just legs, 5 just arms) 10 walking lunges 10 death march steps… Read more »

Tuesday September 18th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Shoulder mobility banded shoulder stretch tricep stretch Warm-up 400m jog 5 Rounds 1 wall walk 2 strict pull ups 3 push jerks (light weight) then 200m sprint/harder run Metcon Metcon (3 Rounds… Read more »