Workout of the Day

Friday December 28th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W banded pull downs banded push downs banded pull aparts lax ball in pec minor Warm-up 200m jog 5 inch worms 5 ring rows 10 air squats Strength… Read more »

Thursday December 27th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W face pulls shoulder stretches Warm-up 400m jog Burgener warm up Strength Snatch (10 x 2) Every 3 minutes for 10 rounds 12/9 cal assault bike 10 toes… Read more »

Friday December 21st

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill pec stretch, lax ball in lats, pecs, teres lower back stretches bicep and wrist stretches Warm-up 3 rounds 200m jog 5 inch worms 5 barbell rows 5 burpees Strength Bench Press (3… Read more »

Wednesday December 19th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill hamstring and lower back prep 10 scorpions 2 min pigeon each side hamstring stretches Warm-up 3 Rounds 10 walking lunges 10 super light deadlifts 10 wall balls 10 double unders Strength Back… Read more »

Tuesday December 18th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Y – T – W facepulls banded pull aparts Warm-up Tabata Assault Bike Snatch warm up 3 wall walks hspu instruction and scaling Metcon Metcon (AMRAP – Reps) With a running clock… Read more »

Monday December 17th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill Hip medley dragon lizard pigeon hold bottom of deep squat 2 minutes Warm-up 3 Rounds 200m jog 6 air squats 10 situps 6 very light thrusters Strength Back Squat (3 x 3)… Read more »

Friday December 14th

CrossFit Boathouse – CrossFit View Public Whiteboard Prep/Skill chest stretch and shoulder openers shoulder stretches on ground foam roll t spine and upper lats Warm-up 2 Rounds 5 inch worms 10 cal row 5 light kbs 10 cal row Strength… Read more »