Workout of the Day

Workout of the Day

CrossFit 806, CrossFit 806 Borger – Compete

Metcon (Time)

2 Rounds:

50 GHDs

15 Bar Muscle Ups

Rest 5 minutes

3 Rounds:

60ft Handstand Walk*

60ft Front Rack Lunges (50s/35s)*

*30ft down / 30ft back

Rest 5 minutes

2 Rounds:

100 Double Unders

30/25 Calorie Ski

Workout of the Day (Borger)

CrossFit 806 Borger – CrossFit

Strength

Deadlift (heavy single)

Metcon

Metcon (Time)

400m Farmer Carry

100 Walking Lunges

100 Push Ups

100 Walking Lunges
*scale as needed

Workout of the Day (Amarillo)

CrossFit 806 – CrossFit

Benchmark

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (Time)

3 Rounds:

600m Run

20 Dumbbell Snatch (50/35)

5-4-3 Rope Climbs
*scale as needed

Workout of the Day (Borger)

CrossFit 806 Borger – CrossFit

Warm-up

“Team of 3”

120 Calorie Bike

MMM: 120 Cal

MMF: 110 Cal

MFF: 100 Cal

FFF: 90 Cal

Cut off time: 10 minutes

Switch as needed

Metcon

Metcon (Time)

10 Rounds:

15 Kettlebell Swings (53/35)

15 Sit Ups
*scale as needed

Workout of the Day

CrossFit 806 Borger, CrossFit 806 – CrossFit

Metcon (Time)

“Partner Workout”

2 Rounds:

17 Clean and Jerks (135/95)

76 Kettlebell Swings (53/35)

400m Run

17 Clean and Jerks

76 Wall Balls (20/14)

400m Run
*run together

**switch as needed

***scale as needed

Workout of the Day (Amarillo)

CrossFit 806 – CrossFit

Warm-up

Clock set for 6 minutes:

Burpee Box Jumps (48/40)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

12 Overhead Squats (75/55)

12 Box Jump Overs (20″)

12/8 Calorie Bike
*scale as needed

Strength

Overhead Squat (heavy single)

Workout of the Day (Borger)

CrossFit 806 Borger – CrossFit

Metcon

Metcon (Time)

3 Rounds:

400m Run

25 Pull Ups

50 Double Unders / 100 Singles

75 Air Squats
*scale as needed

Strength

Max Effort Back Squat (body weight)

Workout of the Day (Borger)

CrossFit 806 Borger – CrossFit

Benchmark

20m Sled Push (Weight)

20m Sled Pull (Weight)

*clock set for 20 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

“Partner Workout”

14 minute AMRAP:

50 Calorie Row

50 Sumo Deadlift High Pulls (75/55)

50 Calorie Bike
*switch as needed

Workout of the Day (Amarillo)

CrossFit 806 – CrossFit

Strength

Deadlift (heavy triple)

Metcon

Metcon (Time)

4 Rounds:

500m Row

30 Double Unders / 70 Singles

15 Ring Dips (Adv: 5 Muscle Ups + 10 Ring Dips)

30 Sit Ups
*scale as needed

No WOD available

Schedule your first class now

Location 1

3901 Plains Blvd Amarillo, Texas 79109

Location 2

1301 Roosevelt
Borger, Texas 79007