Workout of the Day

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Metcon (Time)

“Partner Workout”

2 Rounds:

60 KB Sumo Deadlift High Pulls

40 Burpee Box Jumps

60 Sit Ups

40 Calorie Bike
*switch as needed

**scale as needed

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Every Minute on the Minute

24 minute EMOM:

Minute 1: 200m Run

Minute 2: 3 Rope Climbs

Minute 3: 200m Row

Minute 4: 20/15 Hand Release Push Ups

*scale as needed

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Strength

Thruster (heavy triple)

*from rack

Metcon

Metcon (AMRAP – Rounds and Reps)

Rogue Qualifier Event #2:

9 minute AMRAP:

9 Front Squat (135/95)

7 Bar Facing Burpees

5 Shoulder to Overhead
*scale as needed

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Endurance

400m Run x6

*rest 2 minutes between each

Metcon

Metcon (Time)

35 Chest to Bar Pull Ups

25/20 Calorie Bike
*scale as needed

Workout of the Day

CrossFit 806 – CrossFit

Warm-up

3 Rounds:

20m Heavy Sled Pull

5 Tire Flips

Metcon

Metcon (Time)

“Partner Workout”

100 Double Unders / 225 Singles (each)

200m Sled Push (switch as needed)

100 Box Jumps (24/20, switch as needed)

400m Run w/ Wreck Bag (switch every 100m)

100 Double Unders / 225 Singles (each)
*scale as needed

Workout of the Day

CrossFit 806 Borger – CrossFit

Warm-up

3 Rounds:

:30 Handstand Hold

:30 Dead Hang (from pull up bar)

:30 Plank Hold

Metcon

Metcon (Time)

“Partner Workout”

100 Double Unders / 225 Singles (each)

400m Farmer Carry (switch as needed)

100 Box Jumps (24/20, switch as needed)

600m Run w/ Med Ball (switch every 100m)

100 Double Unders / 225 Singles (each)
*scale as needed

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Weightlifting

Barbell Complex

Power Clean + Hang Squat Clean + Split Jerk
*15 minutes to complete your heaviest, unbroken barbell complex

Metcon

Metcon (Time)

50 Dumbbell Hang Clean and Jerks (50/35)

75 Sit Ups

50 Dumbbell Hang Clean and Jerks

(5 right / 5 left x5)
*scale as needed

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Benchmark

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here

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Location 1

3901 Plains Blvd Amarillo, Texas 79109

Location 2

1301 Roosevelt
Borger, Texas 79007