Workout of the Day

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

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


Memorial Day Murph Group at Harborside Crossfit

Tuesday 150526


Strength:

7 Rounds

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 OH Squat

Met Con:

4 Rounds

75 Double Unders

25 Box Jumps 24/20"

The Murph Workout on Memorial Day

Monday 150525


Met Con:

Sunday 150524


Rest Day

Crossfit WOD box jumps

Saturday 150523


Met Con:

10 Rounds

5 Deadlift 275/185#

10 Burpees

20 GHD Situps

40 Double Unders


Box jumps during the daily WOD

Friday 150522


Strength:

Front Squat

5 x 3, across

Met Con:

3 Rounds-

5 Muscle Ups

10 Front Squats, 135/95 lbs.

2015-05-21 21.50.25
Rope climb at Harborside CrossFit

Thursday 150521


Strength:

EMOM x 8

1 Clean and Jerk (climbing)

Met Con:

Tabata Sets

8 Rounds

20 sec work

10 sec rest

1 min Rest between movements

T2B

Wall Balls 20/14#

Box Jumps 24/20"

KB Swings 35/24#

CrossFit chest to bar pull-ups

Wednesday 150520


Strength:

Front Squat

5x5 

Met Con:

For Time

15 OH Squats 155/105#

5 Rope Climbs

12 OH Squats

4 Rope Climbs

9 OH Squats

3 Rope Climbs

6 OH Squats

2 Rope Climbs

3 OH Squats

1 Rope Climb

*MAKE SURE TO WEAR HIGH SOCKS IF YOU HAVE THEM

16123

Tuesday 150519


Oly:

10 Rounds-

Every 90 seconds complete, 1 Hang Power clean + 1 Hang squat clean + 1 Push jerk

Start at 50% 1RM and increase weight each round

Met Con:

3 Rounds (8 min time cap)-

Row 10 kcals

10 C2B Pull ups

10 HSPU

2015-05-18 22.46.10