Workout of the Day

Friday December 7, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (12 minutes) Even – 5 Bench Press (Min = 70% bodyweight; Max = 100% bodyweight) Odd – 5 Strict Pull-ups or 7 Strict Ring Rows Metcon (Time) Teams… Read more »

Tuesday December 4, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Macho Man Complex (As Heavy As Possible) 3 Power Cleans-3 Front Squats-3 Push JerksSpend 15-20 minutes to find a heavy weight for this complex. Must hang onto the bar the whole time…. Read more »

Monday December 3, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: Pull-Up Dead Hand Hold :45 seconds, 6 ALT Seated DBL KB Z Press (on ground), 7 Paralette Push-ups and 5 Strict… Read more »

HAVANA HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling… Read more »

Friday November 30, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Thruster (5×2 (AHAP)) Since we don’t do HEAVY thrusters that often, you can increase the weight throughout the sets and figure out a heavy set Christine (Time) 3 Rounds for time: 500m… Read more »

Thursday November 29, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time: 75/50 Calorie Bike, 20 Jumping Reverse Lunges, 60/40 Calorie Bike, 20 Jumping Reverse Lunges, 45/30 Calorie Bike, 20 Jumping Reverse Lunges, 30/20 Calorie Bike, 20 Jumping Reverse Lunges,… Read more »

Tuesday November 27, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds – 15x Weighted sit ups (25-45# Plate or MB), 10x good morning (95/65) *Scale good Mornings as needed Metcon (AMRAP – Rounds and Reps) AMRAP… Read more »