Workout of the Day

Monday December 17, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Weight) EMOTM (8 Minutes) 2 Power Snatch *Weight determined by athlete but the goal is to have no failed reps Metcon (5 Rounds for time) 5 Rounds On the 4:00 9… Read more »

Sunday Mash Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time: 15 Clean & Jerks, 135/95 30/20 Calories, Bike 15 Clean & Jerks, 135/95 CrossFit Linchpin Test 6 4 Rounds: 21 Wallballs, 20/14 18 Pull-ups 15 Kettlebell Swings, 53/35… Read more »

SANDY HOOK / VICTORIA HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Victoria (Time) “Victoria” 5 rounds for time: 10 Thrusters (95/65) 14 Box Jumps (24/20) 12 SDHP (95/65) 12 Burpees 27 KBS (55/35) In memory and honor of: Victoria Sota who was one… Read more »

Friday, December 14

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Strict Press (5×5 (alldone at 70-80%)) Type the details of the weightlifting Metcon (AMRAP – Rounds and Reps) “Team Barbara” Teams of 2: AMRAP 20 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups… Read more »

Wednesday December 12, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (5×5 (all at 70-80%)) Metcon (Time) 6 Rounds 10 Dumbbell Strict Press (35’s/20’s), 15/12 Calorie Bike and 20 AbMat Sit-ups

Tuesday December 11, 2018

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 Bar Dips, 8 ALT Strict DB Press and 10 GHD Sit-ups (or 20 Regular Sit-ups) Metcon… Read more »

Monday December 10, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (5×5 (around 70-80%)) Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row… Read more »

Sunday Mash-Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 15-12-9 reps for time of: Power Snatch, 115/75 Chest-to-bar Pull-ups 15-12-9 reps for time of: Hang Squat Clean, 115/75 Knees-to-elbows Ring Dips 15-12-9 reps for time of: Burpees, bar-facing Deadlift,… Read more »

10-Year Anniversary WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard 10-Year Anniversary WOD (Time) 10 rounds for time of: Oh wait…..it will be a surprise on Saturday so come prepared for anything.