Workout of the Day

Improve your overall fitness & quality of life with our daily programming

Tuesday 181218


Oly:

Hang Snatches, 115/75 lbs.

7 x 1 @ 85% 1RM

Strength:

Front Squat

3 x 7 @ 75% 1RM

Met Con:

For time-

15 Hang Snatches, 115/75 lbs.

30 OTB Burpees

10 Hang Snatches, 115/75 lbs.

20 OTB Burpees

5 Hang Snatches, 115/75 lbs.

10 OTB Burpees

Monday 181217


Midline:

5 Rounds-

10 GHD Hip Extensions

10 Hollow Rocks

Met Con:

"Chelsea"

EMOM x 30

5 Pull Ups

10 Push Ups

15 BW Squats

*scale number of reps to maintain a 30 min. EMOM

Sunday 181216


Rest Day

Saturday 181215


WZA FUNDRAISER 9 a.m. to 9 p.m.

Harborside CrossFit could not be more proud of our 7 athletes who qualified for Wodapalooza 2019!!! If you're not sure what Wodapalooza is, it's a three-day competition held each year in January in Miami, FL. It attracts some of the most skilled athletes in not just the country but from around the world, and will put it's competitors through extremely difficult physical challenges all weekend long.

Our HSCF athletes worked very hard to make it to the big stage and we want to help them get there! Join us throughout the day to showcase your own skills and help raise funds for our WZA athletes. We will be open from 9 a.m. to 9 p.m. today and will be taking on a different Hero WOD at the top of every hour. We ask that if you are able to, donate $5 for every WOD you participate in, and in exchange you will receive a raffle ticket(s) to win one of two (1) month memberships to Harborside CrossFit. In addition, you will get a free Kill Cliff for your first workout and we will also have limited edition WZA Harborside tees for sale. All proceeds will go towards the cost of WZA registration. 

Thank you to our always-generous and caring community and to the local sponsors who helped us make this event possible!!!


Friday 181214


Strength:

Deadlift

7 x 2 @ 85% 1 RM

 

Met Con:

AMRAP 18

15 KB Swings 70/53 lbs

20 Burpees

35' HS Walk

Thursday 181213


Gymnastics Skill:

5 Rounds-

2 Strict MUs

-OR-

3 Low Ring Banded MUs

-OR-

3 Ring Rows + Transition + 3 Ring Dips

*Rest as needed between

Met Con:

5 RFT-

75 DUs

8 Bench Press, 165/115 lbs.

1 min. Rest

Wednesday 181212


Oly:

5 Rounds-

1 Power Snatch + 1 OH Squat + 1 Squat Snatch

-across @ 75% 1RM

Met Con:

For time-

20/16 kcal Assault Bike

20 C&J, 105/75 lbs.

20/16 kcal Assault Bike

40 Thrusters, 105/75 lbs.

20/16 kcal Assault Bike

20 C&J, 107/75 lbs.

20/16 kcal Assault Bike

Tuesday 181211


Skill:

EMOM x 10

5 Box Jumps, 40/30"

Met Con:

4 RFT-

15 C2B Pull Ups

20 GHD Sit Ups

25 Wall Balls, 20/14 lbs.


Monday 181210


Oly:

Clean and Jerk

3 x 1 @ 85% 

2 x 1 @ 90%

2 x 1 @ 92% 1RM

Strength:

Front Squat

3 x 3 @ last weight from above

Met Con:

For Time

30-20-10

DB Hang Clean and Jerk 50/35 lbs

kcal Row

Sunday 181209


Rest Day

Saturday 181208


Met Con:

Teams of 3-

AMRAP 6

Max Thrusters, 135/95 lbs.

-partition reps as needed

Rest 3 minutes then:

18 Rounds, rotating athletes after each full round:

12 HSPUs

9 Deadlifts, 135/95 lbs.

6 Hang Cleans, 135/95 lbs.

3 S2OH, 135/95 lbs.

Friday 181207


Skill:

"KB March"

2 Rounds (each side)-

150 ft. Single Arm Farmer Carry

*every 25 ft. stop and do 5 Single Arm Russian Swings

Met Con:

5 RFT-

12 C2B Pull Ups

18 Pistols