Workout of the Day

Workout of the Day

CrossFit 806 Borger – CrossFit

Metcon (Time)

“Partner Workout”

200ft Burpee Broad Jumps

150 Ring Dips

100 Strict Pull Ups

50 Weighted Step Overs (24/20, 50/35)
*switch every 25ft on the Burpee Broad Jumps

**switch as needed on everything else

***scale as needed

Workout of the Day

CrossFit 806 – CrossFit

Metcon (Time)

“Teams of 3”

4 Miles on Assault Bike

then, as individuals

21-18-15-12-9-6-3

Hang Power Snatch (75/55)
*Switch every :30sec on the bike

**Run 50m after every set. Do not run after the set of 3 Hang Power Snatches

***Scale as needed

Workout of the Day

CrossFit 806 Borger – CrossFit

Metcon (Time)

“Teams of 3”

3k Row

then, as individuals

21-18-15-12-9-6-3

Hang Power Snatch (75/55)
*Switch every :30sec on the rower

**Run 50m after every set. Do not run after the set of 3 Hang Power Snatches

**Scale as needed

New You 7/25

CrossFit 806 Borger – New You

Metcon

Metcon (No Measure)

10 min AMPRAP

50 Jump Rope

20 med ball shots

10 Ring Rows

Workout of the Day

CrossFit 806 – New You

Metcon

Metcon (Time)

4 Rounds:

15 Wallballs

15 Lunges

15 Push-ups

*hold onto Medball if possible for Lunges

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Strength

*one attempt to get as many reps as you can without letting go of the bar

**if body weight is not possible, get as close as you safely can

***warm up and rest as needed between BS, FS, and OHS

Max Effort Back Squat (body weight)

Max Effort Front Squat (3/4 body weight)

Max Effort Overhead Squat (1/2 body weight)

Metcon

Metcon (Time)

200 Kettlebell Swings (35/26)
*every time you stop your swing, row 7 calories

**scale as needed

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Benchmark

Max Effort Deadlift

body weight
*one attempt to get as many reps as you can without letting go of the bar

**if body weight is not possible, get as close as you safely can

Metcon

Metcon (Time)

5 Rounds:

5 Shoulder Press (heavy, unbroken)

15 Sit Ups

5 Knees to Elbows
*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