Workout of the Day

Monday September 17th

CrossFit Boathouse – CrossFit View Public Whiteboard Warm-up 3 Rounds 200m row 5 slow air squats with overhead reach at bottom 30s plank Prep/Skill Hip openers Banded pigeon stretch Couch stretch prisoner squats Strength Back Squat (3 x 3) 3… Read more »

Friday September 14th

CrossFit Boathouse – CrossFit View Public Whiteboard Warm-up Prep/Skill shoulder mobility teres minor (lax ball) Strength Push Press (3 x 5) 5 @ 65% 5 @ 75% max reps at 85% Metcon Metcon (Time) 8 Rounds for Time 8 Calorie… Read more »

Thursday September 13th

CrossFit Boathouse – CrossFit View Public Whiteboard Warm-up Junk Yard Dog PVC clean skill warm up 400m run or 500m row Prep/Skill shoulder mobility hip mobility Strength Every 2 minutes for 10 Rounds 10/7 calories assault bike 2 power cleans… Read more »

Wednesday September 12th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hamstring prep 3 way banded hamstring stretches rope climb skill bench press warm-up Warm-up X-band walks – 20 steps in each direction 20 banded good mornings 20 push ups 400m jog Strength… Read more »

Saturdaaaaaay

CrossFit Boathouse – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) On the minute for 24 minutes: Minutes 1-6: Odd: 20 Push Jerks 135/95 Even: Max Reps, Pull-Ups Minutes 7-12: Odd: 20 SDHP’s 135/95 Even: Max Cals, Assault Bike Minutes… Read more »

9/7/18

CrossFit Boathouse – CrossFit View Public Whiteboard Back Rack Lunge & Single Leg Deadlift (5×10) Weightlifting Superset: 10 Back Rack Lunges *5 reps on each leg, deficit style with your front foot on a 55lb plate, stepping back. Build in… Read more »

9/6/18

CrossFit Boathouse – CrossFit View Public Whiteboard Power Snatch (10×3) 10min. EMOM: 3 Power Snatches *Shoot for about 65-70% of your 1RM for ALL sets. *Touch and Go preferred *Spend this time working on your form and getting comfortable. Move… Read more »

9/4/18

CrossFit Boathouse – CrossFit View Public Whiteboard Front Squat (3×5) 5@40% 5@50% 5@60% AFTER EACH SET ROW FOR 90s MAX CALS! REST 2 MIN BETWEEN SETS Metcon (Time) 50-40-30-20-10 ALT DB SNATCH (50/35) 10 WALL BALLS (30/20) 50 DOUBLE UNDERS… Read more »

Thursday August 30th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulders lax ball in pec and teres Warm-up 8 DB deadlifts 8 DB hang power cleans 8 DB floor press 200m jog Strength Bench Press (4 x 10) 10 close grip bench… Read more »