Workout of the Day

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

View Public Whiteboard

Weightlifting

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

1 Power Clean

1 Hang Squat Clean

1 Thruster

1 Push Jerk

1 Split Jerk
*a set consists of these 5 movements

**perform 5 sets of these 5 movements, then increase weight. Continue to increase weight every 5 sets. Once you cannot perform a set unbroken, keep that weight and finish the AMRAP

***pick your own starting weight

Metcon (Time)

30 Calorie Row

30 Chest to Bar Pull Ups
*scale as needed

**goal is to finish sub 4:00

Workout of the Day

CrossFit 806 Borger – New You

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

15 Minutes Teams of 3:

Partners 1 and 2:

30 Mountain Climbers

15 Squats

10 Push-ups

Partner 3:

12 Cal Row

*Partners 1 and 2 work through triplet one working at a time. When partner 3 is finished rowing switch with partner 1 or 2.

*switch as needed on triplet

*score is total rounds and reps of triplet

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

View Public Whiteboard

Gymnastics

Clock set for 8 minutes:

Practice Handstands

Handstand Push Ups

Handstand Walk

Metcon

Metcon (Time)

50-40-30-20-10 Wall Balls (14/10)

10 Handstand Push Ups after each set

(Adv: 10m Handstand Walk)

then,

Run 1 Mile
Modified options:

3 Handstand Holds x :03

2 Wall Walks

10 Dumbbell Press

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

View Public Whiteboard

Strength

Deadlift (heavy double)

Metcon

Metcon (AMRAP – Reps)

2 minute AMRAP: x6

10 Deadlifts (225/155)

10 Ring Dips (Adv: 5 Muscle Ups)

Max Effort Burpees Over Bar
*rest 2 minutes between AMRAPs

**scale as needed

***score total Burpees Over Bar

No WOD available

Schedule your first class now

Location 1

3901 Plains Blvd Amarillo, Texas 79109

Location 2

1301 Roosevelt
Borger, Texas 79007