Workout of the Day

Monday August 27th

CrossFit Boathouse – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Every 3 minutes for 6 rounds 15/12 calories assault bike 15 pull-ups Max thrusters (95/65) in remaining time Strength Front Squat (3 x 5) 5 @ 75% 3… Read more »

Thursday August 23rd

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulder prep lunge prep couch stretch banded shoulder stretches (on rig) Warm-up EMOM 5 10 burpees EMOM 5 6 walking lunges 6 light Russian Kbs 90s handstand hold Strength Push Jerk (4… Read more »

Tuesday August 21st

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulders Y – T – W banded shoulder stretches Warm-up 10 cal bike 10 banded pull aparts 10 banded push downs 10 banded pull downs x2 Burgener Snatch warm-up Metcon Metcon (Weight)… Read more »

Monday August 20th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Squat mobility hips quads hamstrings ankles Dragon, lizard, pigeon, lizard for ankles Warm-up 500m row 10 pvc power cleans 10 pvc front squats 10 pvc squat cleans 10 pvc thrusters x3 (barbell… Read more »

Friday August 17th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill post warm-up, take time to warm-up the power clean and bench press to a heavy weight – they weight really makes this workout, so make sure to challenge yourself. This means taking… Read more »

Thursday August 16th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill shoulder prep for snatches and ohs knee and ankle, quad and butt prep for lunges Burgener Warm-up Warm-up Tabata assault bike 5 pvc power snatches 5 pvc overhead squats 5 pvc squat… Read more »

Wednesday August 15th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hamstring stretches leg swings calf stretches on rig foam roll: glutes calves IT band t-spine Warm-up 250m row 200m jog Dynamic stretching 250m row 200m jog Metcon Metcon (3 Rounds for reps)… Read more »

Tuesday August 14th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W shoulder prep shoulder stretches with band shoulder stretches on ground lax ball in teres and trap Warm-up 10 pvc pass throughs 10 pvc push press 10 pvc… Read more »

Monday August 13th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill squat prep hip mobility ankle mobility dragon lizard hamstring pigeon extended dragon (knee over ankle ok) to focus on ankles Warm-up 10 cal assault bike 5 inch worms 10 prisoner squats (focus… Read more »