Workout of the Day

Friday September 22, 2017

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP (6 minutes) 400m Buy-In, then 12 DL (185/135) & 12 BF Burpees rest 5 minutes AMRAP (6 minutes) 400m Buy-in, then 9 DL (225/155) &… Read more »

Thursday September 21, 2017

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 50-40-30-20-10-20-30-40-50 Cal Row rest ½ time after each “set” Skill Work / Accessory Work 3 rounds of: 1:00 Handstand Hold and 25 Band Pull-Aparts

Wednesday September 20, 2017

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (8 minutes) 3 Power Cleans 3 Front Squats 3 Push Jerks RX weight = 185(M)/135(W) Metcon (AMRAP – Rounds and Reps) AMRAP (15 minutes) 50 DU (3x Singles)… Read more »

Monday September 18, 2017

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Weighted Pull-ups (4×3) Increase weight to do 3-rep MAX Finish the pull-ups and go right into the weighted dips Weighted Dips (4×3) Weighted DipsIncrease weight each set to do a 3-rep MAX… Read more »

LIFT UP AUTISM WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click here Harper (AMRAP –… Read more »

Friday September 15, 2017

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (1×5 (75%), 1×3 (85%) & 1×1+ (95%)) Compare to July 14 Metcon (AMRAP – Rounds and Reps) AMRAP (8 minutes) 20 DU (3x Singles) 5 MBC (20/14) 5 DL (185/135)… Read more »

Thursday September 14, 2017

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (1×5 (75%), 1×3 (85%) & 1×1+ (95%)) Compare to July 11 Metcon (3 Rounds for reps) 3 rounds for MAX reps of: 1:00 Back Squats (135/95), 1:00 Burpees 1:00 Push Press… Read more »

Tuesday September 12, 2017

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (Press 1×5 (75%), 1×3 (85%) & 1×1+ (95%)) Compare back to July 17th Metcon (5 Rounds for reps) 5 rounds for max reps / calories: 1:00 Bike 1:00 Ball Slams… Read more »

“9-11” Workout

H.O.T. Side CrossFit – CrossFit View Public Whiteboard 9-11 Tribute WOD (Time) “9-11” Workout For time: 2001m Row 11 Box Jumps (36/24) 11 Thrusters (125/85) 11 Burpee CTB Pull-ups 11 PC (175/120) 11 HSPU 11 KBS (70/53) 11 TTB 11… Read more »