Workout of the Day

You build inner strength through embracing the totality of your experience, both the delightful parts and the difficult parts. (Pema Chodron)

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Power Clean-Front Squat-Push Jerk (Build to Heavy Complex) Complex = 1 Power Clean, 1 Front Squat and 1 Push JerkStart a clock; they get 15 minutes and this include warm-up time after… Read more »

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Worry a little bit every day, and in a lifetime you will lose a couple of years. If something is wrong, fix it if you can. But train yourself not to worry. Worry never fixes anything. (Mary Hemingway)

H.O.T. Side CrossFit – CrossFit View Public Whiteboard : Bench Press (7×3 (75%)) Rest as little as possible in between sets Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP (25 minutes) 50m Sled Pull (Female – 90# or 2×45#;… Read more »

Posted in | Comments Off on Worry a little bit every day, and in a lifetime you will lose a couple of years. If something is wrong, fix it if you can. But train yourself not to worry. Worry never fixes anything. (Mary Hemingway)

You wouldn’t worry so much about what others think of you if you realized how seldom they do. (Eleanor Roosevelt)

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (7×3 (@75%)) Rest as little as possible in between sets Pumped Up Game Changer (CFNE) (Time) 21-15-9 reps of: Deadlifts (225/155) Box Jumps (24/20)

Posted in | Comments Off on You wouldn’t worry so much about what others think of you if you realized how seldom they do. (Eleanor Roosevelt)

Sunday Mash-Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for time of: 25/20 Calories, Rowing 15 Box Step-ups, 24″/20″, 50’s/35’s 3 Rounds for time of: 400m Run 15 Toes-to-bar 9 Power Snatch, 135/95 Amrap 15 minutes of:… Read more »

Gallant Hero WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Gallant (Time) For Time: Run 1 Mile with a 20# Medicine Ball 60 Burpee Pull-ups Run 800m with a 20# Medicine Ball 30 Burpee Pull-ups Run 400m with a 20# Medicine Ball… Read more »

Optimism is an attitude people they choose to have – instead of dwelling on the negative, successful people focus on the positive

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (1×5 (50%), 1×3 (60%), 1×2 (70%), 2×1 (75 & 80%)) Final Set after all the sets above is 1 AMRAP set at 85%, get a spotter. Metcon (Time) 10-8-6-4-3 reps of:… Read more »

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A goal is just an awesome way to force growth on yourself. (Deena Kastor)

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: 5 Strict Pull-ups or Rings Rows, 6 Strict Ring Dips, 8 Alt KB Bottom Up Press (athlete chooses weight) and :45… Read more »

Posted in | Comments Off on A goal is just an awesome way to force growth on yourself. (Deena Kastor)

The ultimate victory in competition is derived from the inner satisfaction of knowing that you have done your best and that you have gotten the most out of what you had to give. (Howard Cosell)

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (1×5 (50%), 1×3 (60%), 1×2 (70%), 2×1 (75 & 80%)) Final Set after all the sets above is 1 AMRAP set at 85%, get a spotter. Metcon (Time) 21-15-9 reps… Read more »

Posted in | Comments Off on The ultimate victory in competition is derived from the inner satisfaction of knowing that you have done your best and that you have gotten the most out of what you had to give. (Howard Cosell)

Monday August 6, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Captain Insano (Time) “Captain Insano” (CFNE) 3 rounds for time of: 20 DL (155/105) 20/14 Cal Bike 20 Hang DB Reverse Lunges (50/35) 20/Cal Bike Skill Work / Accessory Work 3 rounds… Read more »