Workout of the Day

Wednesday November 22, 2017

H.O.T. Side CrossFit – CrossFit Skill Work / Accessory Work Transition through Iron Scap Warm-up and some OH banded work for Snatches. No core/accessory, use extra time to go over snatch Snatch-OHS Complex (AHAP Complex) Power Snatch + Low Hang… Read more »

HERO WOD RICH

H.O.T. Side CrossFit – CrossFit The Don (Time) For time: 66 Deadlifts, 110# 66 Box jump, 24″ 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55# 66 Wall ball shots, 20# 66 Burpees… Read more »

Friday November 17, 2017

H.O.T. Side CrossFit – CrossFit Dae Han (Time) 3 Rounds for time of: Run 800m with a 45# barbell 3 Rope Climbs, 15′ 12 Thruster, 135#In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut,… Read more »

HERO WOD MICHAEL

H.O.T. Side CrossFit – CrossFit Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.To learn more about… Read more »

HERO WOD JACK

H.O.T. Side CrossFit – CrossFit Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September… Read more »

HERO WOD LOREDO

H.O.T. Side CrossFit – CrossFit Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To… Read more »