Workout of the Day

Tuesday October 23, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Paused Back Squat (5×3) Paused Back Squat (3 seconds at bottom)Find a weight where you can maintain quality form and hold for a solid 3 seconds at the bottom, do all 5… Read more »

Monday October 22, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Power Clean (5×3) We are working on a heavy set of 3 done unbroken. Don’t worry about weight, focus on a good set of 3 with good form, done unbroken. Metcon (AMRAP… Read more »

Sunday Mash-Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) AMRAP 11 minutes of: 30 Double-unders 7 Toes-to-bar 7 Dumbbell Squats, 50’s/35’s 7 Dumbbell Push Press, 50’s/35’s 15-12-9 reps for time of: Deadlift, 315/205 Ring Muscle-ups 2 Rounds for time… Read more »

Santora HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Santora (3 Rounds for reps) 3, 1-Minute AMRAPs of each movement: Squat Clean, 155# 20′ Shuttle Sprint Deadlift, 245# Burpees Jerk, 155# RestIn honor of U.S. Army Sergeant Jason A. Santora, of… Read more »

The truth of the matter is that you always know the right thing to do. The hard part is doing it. (Norman Schwarzkopf)

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (3×5 (all done at 75-80%)) Downsize (CFNE) (Time) 3 rounds for time of: 45 Ab-Mat Sit-ups, 30/21 Cal Row & 15 Hang Power Clean (115/80) *Reset Rower after each round *Pause… Read more »

Posted in | Comments Off on The truth of the matter is that you always know the right thing to do. The hard part is doing it. (Norman Schwarzkopf)

You can have everything in life you want if you will just help enough other people get what they want. (Zig Ziglar)

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: 5 Strict Pull-ups or Ring Rows, 8 Alt DB Strict Press (athlete chooses weight), 5 Strict Bar Dips, 8 “Perfect” Push-ups… Read more »

Posted in | Comments Off on You can have everything in life you want if you will just help enough other people get what they want. (Zig Ziglar)

Monday October 15, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Overhead Squat (5×5 (all done @ 65-80%)) Metcon (AMRAP – Rounds and Reps) AMRAP (14 minutes) 1 Power Snatch (135/95), 2 Overhead Squat (135/95), 3 Power Clean & Jerk (135/95) & 40… Read more »

Sunday Mash Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 reps for time of: Thrusters, 95/65 Calories, Assault Bike For time: 45 Deadlifts, 115/75 35 Hang Power Cleans, 115/75 25 Push Jerks, 115/75 15 Overhead Squats, 115/75 9-15-21 reps… Read more »