Workout of the Day

Dec 30, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (Warm up then, 75% x 5 reps, 85% x 3 reps, 95% x 1+) Metcon (AMRAP – Reps) Complete AMRAP in 3 minutes of: • 75x double unders • 50x… Read more »

Dec 28, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on… Read more »

Dec 27, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Push Press (Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+) Metcon (Time) Complete 5 rounds for time of: • 50x double unders • Run 400m or… Read more »

Dec 26, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+) Metcon (Time) Complete 3-6-9-12 reps of: • Ground to overhead (185#/125#) • Burpee • Run a… Read more »

December 23, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+) Metcon (Time) – Complete 21-15-9 reps of: • DB snatch, alternating (50#/35#) • Ring dips •… Read more »

WES HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Wes (Time) Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a… Read more »

Friday December 20, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard ARTIE STEVENS (AMRAP – Reps) As Many Reps As Possible (with a Partner) in 29 minutes: 5 Rounds of: Minute 1: Wall Ball Shots (20/14); Minute 2: Toes-to-Bars; Minute 3: Box Jumps… Read more »

Thursday December 19, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Power Snatch (3×5 ) The idea here is to go touch and go with these snatches so scale the weight appropriately Metcon (Distance) 15 rounds 30 seconds max effort sprint, 30 seconds… Read more »

Wednesday December 18, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Push Press (3×5) Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body… Read more »