Workout of the Day

Sunday Mash Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for time of: 15 Power Cleans 12 Front Squats 9 Push Press AMRAP 12 minutes of: 75 Double-unders 50m Dumbbell Farmer’s carry 25 GHD Sit-ups 3 Rounds for… Read more »

PHEEZY HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Pheezy (Time) 3 Rounds for time of: 5 Front Squats, 165# 18 Pull-ups 5 Deadlifts, 225# 18 Toes-To-Bar 5 Push Jerks, 165# 18 Hand Release Push-upsIn honor of U.S. Marine Corps Lance… Read more »

Friday February 8, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) Every 90 seconds (for 6 sets) 7 Strict Press (set s/b unbroken so base weight on that), 7 Ball Slams and 7 DB Squat Cleans (use same weight at… Read more »

Thursday February 7, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds not for time of: 1:00 Plank Hold, 8 Bottom Up KB Press and :30-:45 second Weighted Wall Sit (or not weighted) Metcon (3 Rounds for… Read more »

Wednesday February 6, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (10 minutes) Even – 2 Power Snatch (AHAP) Odd – 12/8 Cal Bike *Scale Bike as needed Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes: 25 Double… Read more »

Monday February 4, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (12 minutes) Even – 1 Squat Clean + 2 Front Squats (70% 1 RM Squat Clean) Odd – 5 to 7 Strict Ring Dips Metcon (Time) 21-15-9 reps… Read more »

DESFORGES HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Desforges (Time) 5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed… Read more »

Friday February 1, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (12 minutes) Even – 3 to 5 Wall Walks or Handstand Hold or DB Strict Press Odd – Unbroken set of Wall Balls (8 to 15 reps) Metcon… Read more »

Tuesday January 29, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: :45 second Dead Hang Pull-Up Bar Hold, :45 second Wall Sit, 8 ALT DB Strict Press and 8 Push-ups (pick a… Read more »