Workout of the Day

Workout of the Day

CrossFit 806 – CrossFit

Every Minute on the Minute

9 minute EMOM:

Minute 1: 15/12 Calorie Row

Minute 2: 15/12 Calorie Ski

Minute 3: 5 Power Snatch + 5 Overhead Squats + 5 Squat Snatch w/ PVC / empty barbell / light weight

Benchmark

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*scale as needed

**intent: sub 7 minutes

Workout of the Day

CrossFit 806 Borger – CrossFit

Every Minute on the Minute

9 minute EMOM:

Minute 1: 15/12 Calorie Row

Minute 2: 40 Double Unders / 60 Singles

Minute 3: 5 Power Snatch + 5 Overhead Squats + 5 Squat Snatch w/ PVC / empty barbell / light weight

Benchmark

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*scale as needed

**intent: sub 7 minutes

Workout of the Day

CrossFit 806, CrossFit 806 Borger – CrossFit

Strength

Front Squat (5 x 2)

*same weight all 5 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP:

4 Thrusters (heavy)

8 Chest to Bar Pull Ups

100m Run
*scale as needed

**goal: 9+ rounds

Workout of the Day

CrossFit 806 – CrossFit

Benchmark

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Metcon

Metcon (6 Rounds for reps)

2 minute AMRAP: x3

100m Heavy Bucket Carry

Max Effort Strict Pull Ups (Rings)

2 minute AMRAP: x3

75 Double Unders / 125 Singles

Max Effort Handstand Push Ups

*rest 1 minute between AMRAPs
*scale as needed

Workout of the Day

CrossFit 806 Borger – CrossFit

Benchmark

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Metcon

Metcon (6 Rounds for reps)

2 minute AMRAP: x3

100m Heavy Farmer Carry

Max Effort Strict Pull Ups

2 minute AMRAP: x3

75 Double Unders / 125 Singles

Max Effort Handstand Push Ups

*rest 1 minute between AMRAPs
*scale as needed

Metcon (6 Rounds for reps)

2 minute AMRAP: x3

100m Heavy Farmer Carry

Max Effort Strict Pull Ups

2 minute AMRAP: x3

75 Double Unders / 125 Singles

Max Effort Handstand Push Ups

*rest 1 minute between AMRAPs
*scale as needed

Workout of the Day

CrossFit 806 Borger – CrossFit

Warm-up

Death by 50m Run + 2 Burpees

Minute 1 – 50m Run + 2 Burpees

Minute 2 – 100m Run + 2 Burpees

Minute 3 – 150m Run + 2 Burpees

Minute 4 – 200m Run + 2 Burpees

*Continue this pattern until you cannot complete the Run + 2 Burpees within the :60sec

Metcon

Metcon (Time)

“Partner Workout”

10 Rope Climbs

40 Sumo Deadlifts (heavy)

40 Synchronized Burpees Over Bar

40 Calorie Row

40 Shoulder to Overhead (heavy)

10 Rope Climbs
*switch as needed (except on the burpees)

**scale as needed

***partners can use different barbells

WOD

CrossFit 806, CrossFit 806 Borger – New You

Metcon (Time)

3 rounds

15 ring rows

15 pushups

20 situps

30 squats

Rest two minutes between rounds

No WOD available

Schedule your first class now

Location 1

3901 Plains Blvd Amarillo, Texas 79109

Location 2

1301 Roosevelt
Borger, Texas 79007