Workout of the Day

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

Sunday 150607


Rest Day

Saturday 150606


Met Con:

30 min AMRAP

10 Rope climbs

20 C & J, 155/95 lbs.

30 Burpees

10 Muscle ups

20 Front squats, 155/95 lbs.

30 Burpees

Friday 150605


Strength:

Deadlift

5 x 5, across

Met Con:

EMOM x 16

Odd- 6 Snatches, 135/95 lbs.

Even- 40 DUS

2015-06-05 01.27.32

Thursday 150604


Skill: Pull ups

5 Rounds:

2 Strict pull ups + 4 Kipping pull ups + 6 C2B pull ups

Rest as needed between sets

Met Con:

4 Rounds

25 kcal Row

5 Stone to Shoulder

10 Strict HSPU

2015-06-03 13.49.07

Wednesday 150603


Strength:

Deadlift

5 x 7, across

Met Con:

20 OH Squat, 95/65 lbs.

20 KB Swings, 70/53 lbs.

15 OH Squats, 135/95 lbs.

20 KB Swings, 70/53 lbs.

10 OH Squats, 185/125 lbs.

20 KB Swings, 70/53 lbs.

2015-06-02 20.37.51

Tuesday 150602


Skill: Pull ups- choose one of the following movements based on your skill level. 

5 Rounds

3-5 Strict pull ups OR

5-10 Kipping pull ups OR

5-10 C2B pull ups

Rest 1 minute between sets

Met Con:

For time-

Run 800m

3 Rounds

12 Push press,  135/95 lbs.

12 Box jumps, 30/24"

Run 800m

2015-06-01 22.29.32I

 

Rowing at Harborside Crossfit

Monday 150601


Strength:

Hang Squat Snatch

4x3 @80-85% 1RM

2 min Rest

Met Con:

2 min AMRAP

Double Unders

Rest 1 min

8 min AMRAP

20 Goblet Squats, 35/26 lbs.

20 HR Pushups

Rest 1 min

2 min AMRAP

Double Unders

 

Partner Workouts at Harborside Crossfit

Sunday 150531


Rest Day


400m Sprints at Harborside Crossfit

Saturday 150530


Strength:

Back squat

7 x 1, ascending

Met Con:

With a partner, 1 person working at a time (switch as needed)-

75 Cleans,  135/95 lbs. (Other partner holds a wall sit with 45/35 lbs.)

75 T2B (Other partner holds a barbell with 135/95 lbs.)

75 Thrusters,  135/95 lbs. (Other partner holds a wall sit with 45/35 lbs.)

* The partner working on reps can only do so when the other partner is holding the wall sit/bar hold. If they drop from the wall or drop the bar, the first partner must pause completing reps. 

2015-05-29 23.06.38
Wall Balls at Harborside Crossfit

Friday 150529


Strength:

Weighted Pull ups

5 x 3

Rest 1 min between sets

Met Con:

16 min AMRAP

7 Muscle Ups

14 Snatch, 115/75 lbs.

21 HSPUs

2015-05-28 16.49.49
Deadlifts in Harborside Crossfit's WOD

Thursday 150528


Strength:

Front Squat

1-1-1-1-1-1-1

Met Con:

3 Rounds

400m Run

40 Wall Balls 20/14#

20 Deadlift 225/155#

Snatches in the daily WOD

Wednesday 150527


Skill:

EMOMx5

5 Tempo GHD Hip Extensions 2121

2 min Rest

EMOMx5

Row 200/150m

Met Con:

12 min AMRAP

10 Power Cleans 155/105#

20 Burpees