Workout of the Day

Friday February 22, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: 1:00 Plank Hold, 5 Strict Pull-ups, 5-7 Strict Dips and 8 DB Strict Press Crossfit Games Open 19.1 (Ages 16-54) (AMRAP… Read more »

Thursday February 21, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 reps of: Cal Bike & Thrusters (95/65) then immediately into 15-12-9 reps of: Cal Row & Hang Squat Cleans (95/65) then immediately into 12-9-6 reps of: Bar-Facing Burpees &… Read more »

Tuesday February 19, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (12 minutes) Even – 3 Hang Power Cleans (done unbroken; 65-80% of 1RM) Odd – 3 Wall Walks (or :30 Second HSPU Hold or 5-9 DB Strict Press)… Read more »

Monday February 18, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (12 minutes) Even – 5 Front Squat (around 60% 1 RM) Odd – 7 Burpees (onto a bumper plate) Metcon (Time) 3 Rounds: 75 Double Unders (scale to… Read more »

Friday February 15, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work Spend 15 minutes on a WEAKNESS (Double-Unders, Pull-ups, Snatch, Clean, etc.) Metcon (5 Rounds for reps) Five rounds of: 1:00 Max Double Unders (scale to single unders)… Read more »

Thursday February 14, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work Recovery Mobility. It has been a pretty tough week so far. Spend some time doing some mobility work on those sore spots. Metcon (Time) 5 rounds for… Read more »

Tuesday February 12, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (12 minutes) Even – 5 Strict Press (around 60% 1 RM) Odd – 5 Strict Pull-ups (5 Strict Banded Pull-ups or Negative Pull-ups) Metcon (6 Rounds for time)… Read more »

Monday February 11, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (12 Minutes) Even: 5 Back Squat (around 60% 1RM) Odd: 5 to 7 Strict Bar/Ring Dips Metcon (Time) 5 Rounds: 21 AbMat Sit-ups 18 Medicine Ball Cleans (20/14)… Read more »