Workout of the Day
Workout of the Day (Amarillo)
CrossFit 806 – CrossFit
Benchmark
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
*scale as needed
Workout of the Day (Amarillo)
CrossFit 806 – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
200m Wreck Bag Run (50/35)
15 Wreck Bag Cleans
5 Rope Climbs
*scale as needed
Workout of the Day (Amarillo)
CrossFit 806 – CrossFit
Strength
Bench Press (Heavy set of 5)
Benchmark
Macho Man (AMRAP – Rounds)
15 Minute EMOM:
Every minute Complete
3 Power Cleans (185/130)
3 Front Squats
3 Jerks
*scale as needed
Workout of the Day (Borger)
CrossFit 806 Borger – CrossFit
Benchmark
1000m Row (Time)
Max Effort 1000m Row
Metcon
Metcon (Time)
35-25-15
Pull Ups
Kettlebell Swings (53/35)
Adv: (Chest to Bar Pull Ups if can be done in 2-3 sets)
*scale as needed
Workout of the Day (Amarillo)
CrossFit 806 – CrossFit
Endurance
1000m Max Effort Ski (Time)
Accessory Work
V-sit
Hollow Hold
Metcon
Metcon (Time)
21-15-9
Calorie Row
Burpees
Box Jump Overs (30/24)
*scale as needed
Workout of the Day (Borger)
CrossFit 806 Borger – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP:
“Partner Workout”
30 Burpee Box Jump Overs (24/20)
50 Calorie Bike
30 Toes to Ring/ Toes to Bar
15 Power Cleans (185/130)
Switch as Needed
*scale as needed
**Power Cleans should be Heavy Singles
Workout of the Day (Borger)
CrossFit 806 Borger – CrossFit
Gymnastics
4X5 Weighted Pull Ups
Or
4X5 Banded Pull Ups with a 3 Second Descend
*scale as needed
**sub ring rows with a 3 second descend if needed
Metcon
Metcon (AMRAP – Reps)
13 Minute AMRAP:
3 Handstand Push Ups
3 Dumbbell Front Squats (50’s/35’s)
6 Handstand Push Ups
6 Dumbbell Front Squats
9 Handstand Push Ups
9 Dumbbell Front Squats
12
12
ETC…
Workout of the Day (Amarillo)
CrossFit 806 – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
“Partner Workout”
20 minute AMRAP:
60 Kettlebell Swings (53/35)
50 Weighted Lunges
40 Pull Ups
30 Burpees
20 Man Makers (50’s/35’s)
*switch as needed
**scale as needed
Strength
Deadlift (4×5)
Workout of the Day (Amarillo)
CrossFit 806 – CrossFit
Gymnastics
Max Effort Ring Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
3 Rounds
10 Power Snatch (95/65)
10 Push Jerks
3 Rounds
8 Power Snatch (115/75)
10 Push Jerks
Remainder of Time:
6 Power Snatch (135/95)
10 Push Jerks
*scale as needed
Workout of the Day (Borger)
CrossFit 806 Borger – CrossFit
Strength
Back Squat (4×6)
*heavy set of 6 across
Metcon
Metcon (Time)
2 Rounds
200m Run
15 Power Snatch (95/65)
200m Run
15 Clean and Jerks
200m Run
15 Thrusters
*scale as needed
Workout of the Day (Borger)
CrossFit 806 Borger – CrossFit
Strength
Back Squat (4×6)
Metcon
Metcon (Time)
2 Rounds
200m Run
15 Power Snatch (95/65)
200m Run
15 Clean and Jerks
200m Run
15 Thrusters
*scale as needed
**row if is weather bad
Workout of the Day (Amarillo)
CrossFit 806 – CrossFit
Benchmark
343 (Time)
100 Deadlifts (135/95)
100 Power Cleans (95/65)
100 Ground to Overhead (65/45)
43 Burpees
*scale as needed