Workout of the Day

Monday January 14th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill dragon lizard pigeon hamstring worlds greatest stretch Warm-up 400m jog 5 pvc hang power cleans 5 abmat sit ups 5 air squats 5 burpees x2 Strength Metcon Split Squat (4 or 5… Read more »

Friday January 11th

CrossFit Boathouse – CrossFit View Public Whiteboard Warm-up Row-ling Round 1: x2 squats (from each meter off from 100) Round 2: x2 pushups Round 3: x2 pvc power cleans Round 4: x2 burpees Round 5: x2 jumping lunges Strength Metcon… Read more »

Thursday January 10th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Squat prep 10 x band walks in each direction pigeon dragon lizard Warm-up 3 Rounds 10 cal row 10 step back lunges 10 good mornings 10 sit ups Strength Back Rack Lunge… Read more »

Wednesday January 9th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Warm-up Strength Weightlifting Push Jerk 3 Piece Circuit: 5 Push Jerks (Heavy as possible. From the rack.) immediately into; 10 DB Bent Over Rows (5ea. arm) immediately into; 75 Double Unders Rest… Read more »

Monday January 7th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill couch stretch dragon lizard pigeon Warm-up 3 Rounds 10 cals assault bike 10 side lunges each side 5 wall balls Strength Split Squat (4 – 5 x 8 each leg) 45-55% 1… Read more »

Saturday January 5th

CrossFit Boathouse – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner workout 1 work 1 rest 0-10:00 5 Rounds 12 Snatches (115/75) 24 wall balls (30/20) 10-18:00 1 mile run (200m intervals) 18-35:00 42 – 30 – 18 hang power… Read more »

Friday January 4th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill stretch and foam roll! couch stretch pigeon cat/cow Warm-up 3 Rounds 5 burpees 5 air squats 5 hip thrusts 5 pull ups Strength Front Squat (4 or 5 x max reps) 20… Read more »

Thursday January 3rd

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill pec minor and major stretches tspine and lower back with foam roller Warm-up 3 rounds 10 cals assault bike 5 inch worms 30 double unders Strength Bench Press (4 x max effort)… Read more »