Workout of the Day

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Open Prep

Practice Handstand Walk

Practice Pull Ups / Chest to Bar

Practice Bar Muscle Ups

Benchmark

:60sec Assault Bike for Calories (Calories)

Max Effort!!!!

Metcon

Metcon (Time)

5 Rounds:

20 DB Hang Clean and Jerks (50/35, 5R / 5L)

10 Weighted Step Ups (24/20)

Rope Climbs (1-2-3-4-5)
Rd 1 – 1 Rope Climb

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.

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Rd 5 – 5 Rope Climbs

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Strength

Deadlift (heavy triple)

Benchmark

“Partner Workout”

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
*switch as needed

**scale as needed

Open Prep

Practice Double Unders

*have jump rope close by and begin to jump as soon as workout is over

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Strength

Front Squat (1 Rep Max)

*compare to 1RM found on 1/9

**you must get a group picture if you PR!!

Benchmark

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
*Modify with light Overhead Squats or heavy Front Squats

Workout of the Day

CrossFit 806 – CrossFit

Strength

Bench Press (3×5)

*same weight all 3 sets

Metcon

Metcon (Time)

“Partner Workout”

8 Rounds each:

3 Hang Power Cleans (165/105)

6 Chest to Bar Pull Ups

9/6 Calorie Bike
*scale as needed

**one partner works at a time, switch after each round

Workout of the Day

CrossFit 806 Borger – CrossFit

Strength

Floor Press (3×5)

*same weight all 3 sets

Metcon

Metcon (Time)

“Partner Workout”

8 Rounds each:

3 Hang Power Cleans (165/105)

6 Chest to Bar Pull Ups

9/6 Calorie Bike
*scale as needed

**one partner works at a time, switch after each round

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Every Minute on the Minute

6 minute EMOM:

Odd: 150m Run (25m x 6)

Even: 20 Kettlebell Swings (35/26)

Benchmark

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
*scale as needed

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Braswell (AMRAP – Rounds and Reps)

40 minute AMRAP:

12 Burpees

9 Hang Power Cleans (95/65)

18 Wall Balls (20/14)

200m Sang Bag Run (70/50)
This hero WOD honors Christine Braswell, 40, who lost her life on 4/8/2017, after sustaining multiple injuries from an off-duty vehicle accident. She was a 12-year veteran and academy instructor with the Delray Beach PD, Swat Team Sniper and Delray Honor Guard.

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Strength

Shoulder Press (heavy single)

Metcon

Metcon (3 Rounds for reps)

(1 minute each)

Double Unders

Walking Lunges

Push Ups

Dumbbell Snatch (50/35)

Row for Calories

Rest
*scale as needed

Workout of the Day

CrossFit 806 – Compete

Weightlifting

Snatch (heavy single)

Metcon

Metcon (3 Rounds for reps)

(1 minute each)

Double Unders

Walking Lunges w/ DBs

Push Ups on DBs

Dumbbell Snatch (two DBs 35/20)

Ski for Calories

Rest

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Open Prep

Practice Bar Muscle Ups

Practice Ring Muscle Ups

Practice Handstand Push Ups

Practice Handstand Walks

*pick two to work on

Metcon

Metcon (Time)

25 Deadlifts (225/155)

25 Pull Ups

Rest 3 minutes

25 Box Jump Overs (30/24)

25 Pull Ups

Rest 3 minutes

25/20 Calorie Bike

25 Pull Ups
*scale as needed

**your time will include the (2) 3 minute rests

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Warm-up

Clock set for 5 minutes:

500m Row

Max Effort Double Unders

Benchmark

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
*scale as needed

Workout of the Day

CrossFit 806 Borger – Lift

Weightlifting

Push Press (6 x 5 @ 80%)

Back Squat (6 x 5 @ 80%)

Hang Clean (6 x 5 @ 80%)

Accessory Work

No WOD available

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Location 1

3901 Plains Blvd Amarillo, Texas 79109

Location 2

1301 Roosevelt
Borger, Texas 79007