Workout of the Day

MANUEL HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Manuel (AMRAP – Reps) 5 Rounds of: 3 minutes of Rope Climbs 2 minutes of squats 2 minutes of push-ups 3 minutes to run 400 run Wear a weight vest or body… Read more »

Friday November 15, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 4 rounds (with a partner) for time: 8 Man-Makers (50/35 )/ Plank Hold 20 Deadlifts (250/185) / Wall Sit 24 One-Arm DB Thrusters (50/35) / Scissor Kicks One person does… Read more »

Thursday November 14, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (5×8 (all done @ 65%)) Metcon (Time) For time: 50 Burpee Box Jumps (24/20) rest 2 minutes 25 Cal Bike rest 2 minutes 50 Burpee Box Jumps

JOSH HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed Thursday February… Read more »

Tuesday November 12, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (5×8 (all done @ 65%)) Dirty Thirty (Time) 30 Box jumps (24″/20″) 30 Jumping Pull-ups 30 KB Swings (53#/35#) 30 Walking Lunges 30 Knees to Elbows 30 Push Press (45#/33#)… Read more »

Monday November 11, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (1×5, 1×3, 1×1, 1xAMRAP) Use 50-60-70-75% on the sets above Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14… Read more »

HAMMER HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Hammer (Distance) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael “Hammer”… Read more »

Friday November 8, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP (with a Partner) – 35 minutes Partner A: 400m Run Partner B: 10 Box Jump-Overs (24/20), 15 Ball Slams, 20 Sit-ups When Partner A returns,… Read more »

Thursday November 7, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (1×5, 1×3, 1×1, 1xAMRAP) Use 50%-60%-70%-75% for the sets above Metcon (Weight) EMOTM (30 minutes) 1 Hang Power Snatch *You can increase the load over the minutes or use… Read more »

Wednesday November 6, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (1×5, 1×3, 1×1, 1xAMRAP) Use 50%-60%-70%-75% for the sets above. Metcon (3 Rounds for reps) 3 rounds for MAX reps of: 1 minute of each: DB Push Press (50/35), Ab-Mat Situps… Read more »