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HERO WOD PAUL

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Paul (Time) 5 Rounds for time of: 50 Double-Unders 35 Knees-To-Elbows 20 Yd Overhead Barbell Walk, 185#In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in… Read more »

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HERO WOD TOMMY MAC

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang… Read more »

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Friday June 30, 2017

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (12 minutes) Odd – 4 to 7 Muscle-Ups Scaling Option #1 – 4 to 7 Strict Pull-ups and Strict Dips Scaling Option #2 – 4 to 7 Jumping… Read more »

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Friday June 30, 2017

H.O.T. Side CrossFit – CrossFit Kids View Public Whiteboard Metcon (No Measure) EMOTM (12 minutes) Odd – 4 to 7 Muscle-Ups -Scaling Option #1 – 4 to 7 Strict Pull-ups & 4 to 7 Strict Dips -Scaling Option #2 –… Read more »

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Thursday June 29, 2017

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (3×3 @ 70-80-90%) Metcon (Time) Complete the following for time: 100 double unders (3x Singles) 21 front squat (115#/85#) 21 push press (115#/85#) 100 double unders (3x Singles) 15 front… Read more »

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Wednesday June 28, 2017

H.O.T. Side CrossFit – CrossFit View Public Whiteboard 500m Row (Time) Max Effort 500m Row Metcon (No Measure) 10 rounds (30 minutes) EMOTM, perform: Minute 1 = 12 jumping lunges (each leg) Minute 2 = 12 wallball (25#/20#) Minute 3… Read more »

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Tuesday June 27, 2017

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (3×3 @ 70-80-90%) Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Box Jump is 24″(M)/20″(F) Push-ups (MAX Set)

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Monday June 26, 2017

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (3×3 @ 70-80-90%) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#If you don’t have a time for RX Grace, do REGULAR RX GRACE. If you have a… Read more »

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SUNDAY MASH-UP

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time: 15 Clean & Jerks 135/95 30/20 Calories, Assault Bike 15 Clean & Jerks 135/95 3 Rounds for time of: 75 Ft Front Rack Lunge 135/95 50 Double-unders 25… Read more »

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HERO WOD WOOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32,… Read more »

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