Workout of the Day
Workout of the Day (Borger)
CrossFit 806 Borger – CrossFit
Gymnastics
Max Effort Toes to Bar
*perform the best version of toes to bar you can
**sub max plank if needed
Metcon
Metcon (Time)
50 Dumbbell Snatch (50/35)
30 Sit Ups
40 Dumbbell Snatch
25 Sit Ups
30 Dumbbell Snatch
20 Sit Ups
20 Dumbbell Snatch
15 Sit Ups
10 Dumbbell Snatch
10 Sit Ups
*scale as needed
Workout of the Day (Amarillo)
CrossFit 806 – CrossFit
Strength
Snatch (Heavy Double)
Metcon
Metcon (Time)
80 Calorie Bike (Assault/Erg)
120 Sit Ups
Every 2 minutes starting at 0:00 complete 6 Burpees
Workout of the Day (Amarillo)
CrossFit 806 – CrossFit
Benchmark
McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Deadlifts: (275/185)
Box Jump: (24/20)
*scale as needed
Workout of the Day (Amarillo)
CrossFit 806 – Compete
Gymnastics
8 Minute EMOM
Minute 1: 3-5 Ring Muscle Ups
Minute 2: 8-15 Handstand Push Ups
Metcon
Metcon (Time)
60 Toes to Bar
60 Overhead Squats (95/65)
60 Calorie Row
*scale as needed
**break up however you would like
Workout of the Day (Amarillo)
CrossFit 806 – CrossFit
Gymnastics
8 minute EMOM
Minute 1: 6-12 Handstand Push Ups
Minute 2: 8-15 Chest to Bar Pull Ups
*scale as needed with Seated Dumbbell Press and Banded Pull Ups/ Rows
Metcon
Metcon (AMRAP – Reps)
4 Rounds
2 Minute AMRAP:
15 Kettlebell Box Step Overs (24/20) (53/35lb)
Max Calorie Bike (Assault/Erg)
(Rest 2 Minutes Between Rounds)
*scale as needed
**score is total calories over 4 rounds
Workout of the Day (Amarillo)
CrossFit 806 – CrossFit
Barbell Complex
1 Clean + 2 Hang Cleans + 3 Shoulder to Overhead
*power or squat
Metcon
Metcon (Time)
“Partner Workout”
2 Rounds:
25 Synchronized Burpees
100 Med Ball Cleans (20/14)
25 Synchronized Burpees
100 Kettlebell Swings (53/35)
*switch as needed on the MBC and KBS
**scale as needed
Workout of the Day (Borger)
CrossFit 806 Borger – CrossFit
Metcon
HOME WORKOUT!
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
5 Burpees
10 Push Ups
15 Squat Jumps
*scale as needed
Workout of the Day (Amarillo)
CrossFit 806 – CrossFit
Metcon
15 Minute AMRAP:
Jackie
(two scores, 1st score is your time for the first round, 2nd score is total rounds and reps completed)
*scale as needed
**every 250m is 1 rep
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
*scale as needed
Strength
Deadlift (4X6)
*find challenging set and sustain
Workout of the Day (Borger)
CrossFit 806 Borger – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP:
15 Box Jumps (24/20)
20 Lunges
10 Handstand Push Ups
20 Wall Balls (20/14)
*scale as needed
**sub 15 Push Ups instead of Handstand Push Ups
Accessory Work
4 Minutes of
20sec on followed by 10sec of rest
Hollow Hold
Flutter Kicks
Workout of the Day (Amarillo)
CrossFit 806 – CrossFit
Strength
3 Rounds Not for Time
25 Yard Sled Push (moderate weight, fast feet)
15 Squat Jumps
*scale as needed
Metcon
Metcon (Time)
“Partner Workout”
Teams of 2
Wrecked:
800m Wreck Bag Run
Then
5 Rounds Total (5 Each)
15 Box Jump Overs (24/20)
10 Burpees
Then
800m Wreck Bag Run
(Athlete 1 will hold the wreck bag in a front rack position while Athlete 2 completes a full round, and then they will switch. Athlete 2 will hold and Athlete 1 works)
*scale as needed
Workout of the Day (Borger)
CrossFit 806 Borger – CrossFit
Strength
Push Press (4X8)
*find a challenging set of 8 and complete 4 sets at that weight
Metcon
Metcon (Time)
6-12-18
Burpees
Power Snatch (95/65)
Pull Ups
*scale as needed
Workout of the Day (Borger)
CrossFit 806 Borger – CrossFit
Endurance
800m Run (Time)
Max Effort 800m Run
*sub 1000m Row
Metcon
Metcon (Time)
30 Deadlifts (185/125)
200m Run
25 Deadlifts (225/155)
400m Run
20 Deadlifts (245/175)
800m Run
*scale as needed