Workout of the Day

Friday April 5, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (1×5 (50%), 1×3 (60%), 1×2 (70%) & 1 AMRAP @ 75%) Again, don’t worry about percentages on first 3 sets, just use them as warm-up sets for your MAX set… Read more »

Thursday April 4, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (1×5 (50%), 1×3 (60%), 1×1 (70%), 1x AMRAP (75%)) Same as on Monday with Squats. Do 3 warm-up sets and then 1 AMRAP set @ 75% (leave 1-2 in the tank,… Read more »

Wednesday April 3, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (1×5 (55%), 1×5 (@60%) & 3×10 (@67.5%)) Keep the weight the same for the 3 sets of 10 Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsTIME CAP… Read more »

Tuesday April 2, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: 30-45 second Back Body Line (i.e. hollow hold while holding PVC pipe overhead), 30-45 second Front Body LIne, 5 Strict Pull-ups,… Read more »

Monday April 1, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (1×5 (@50%), 1×3 (@60%), 1×1 (@70%), 1xAMRAP (@75%)) Use the first 3 sets as warm-up sets and keep the weight as close to 75% for your one AMRAP set. When… Read more »

BRADSHAW HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in… Read more »

Friday March 29, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (1×5 (@ 55%), 1×5 (@62%) & 3×10 (@67.5%)) Use the first two sets as a warm-up and then use the same weight for the 3 sets of 10 Metcon (Time) Partner… Read more »

Thursday March 28, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (1×5 (@ 55%), 1×5 (@ 60%) & 3×10 (@ 67.5%)) Metcon (Time) For time: 2,000m Row, 800m Run, 1,000m Row & 400m Run

Tuesday March 26, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: :45 second Plank Hold, 5 Strict Pull-ups, 7 Strict Bar Dips, :45 second Wall Sit (with or without KB’s) and 20… Read more »