Workout of the Day

Thursday September 19

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (4×4 (all done at 75-80%) Metcon (8 Rounds for time) 8x 500m Row (each for time) Rest as long as each row takea you in between intervals

Wednesday, September 18, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) VETWOD Workout #3 INDIVIDUAL WORKOUT 3 ROUNDS FOR TIME, 13:00 CAP **Every rep not completed in the cap = one second added to your overall time** 15 Burpee Box… Read more »

Tuesday September 17, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Snatch Complex (Heavy Complex ) Build up to a heavy complex 1 Hang Power Snatch + 1 Squat Snatch + 2 Overhead Squats Spend 15-20 minutes establishing a heavy weight for this… Read more »

Monday September 16, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (4×4 (around 75-80%)) Metcon (Time) For time: 75 Double Unders, 75 Ab-Mat Sit-ups 75 Double Unders, 75 Burpees, 75 Push Press (45/35) & 75 Double Unders

DEL HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Del (Time) For Time: 25 Burpees 400m run with a 20# medicine ball 25 Weighted pull-ups with 20# dumbbell 400m run with a 20# medicine ball 25 Handstand push-ups 400m run with… Read more »

Friday September 13, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) Partner Workout 3 rounds. One partner works for one minute whilst the other rests for one minute. KB swings (70/55) Push-Ups Burpee box jump overs (24/20) Sit… Read more »

Wednesday, September 11, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (3×8 (all done @ 70-73%)) Metcon (AMRAP – Reps) INDIVIDUAL WORKOUT ON A 22 MINUTE CLOCK, COUNTING UP (0:00-22:00) Buy-in – complete once and record time. This is your tiebreak… Read more »

Tuesday September 10, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Annie R U Ok? (Time) 21-15-9 reps of: Row (calories) Thrusters (75/55) SDHP (75/55) Burpees MB Cleans (20/14) Wall ball (20/14) Scale weight on movements and use KB on SDHP if weight… Read more »

Monday September 10, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (3×8 (all done at 70-73%)) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats