Workout of the Day

Monday March 25, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (5×10 (around 50-60% of 1 RM)) *This is a Strict Press Do a super set of this with Ring Rows. Do 10 Strict Press and then 10 Ring Rows, rest… Read more »

SMALL HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February… Read more »

Friday March 22, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time… Read more »

Thursday March 21, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (5x 10 reps (all done @ 50-55%)) Metcon (10 Rounds for time) 10 rounds (every 2 minutes) 15 / 12 Cal Row & 10 25′ Shuttle Sprint (5 down and back’s)… Read more »

Wednesday March 20, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (5×10 (all sets done around 50-55%)) Metcon (AMRAP – Rounds and Reps) AMRAP (25 minutes) 7 Burpees (onto a bumper plate, use a 45#) 14 Box Jumps (24/20) 7 Handstand… Read more »

Tuesday March 19, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: 8 Bottom Up KB Press, :45 second Plank Hold, 8 Strict Bar/Ring Dips and :45 Wall Sit (with KB’s) Metcon (Time)… Read more »

Monday March 18, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (5×10 (around 50% of 1RM), rest 2 minutes between) Ok. Here we go. This will be the first week of a 15-week program that we are doing. Please do your… Read more »

Sunday Mash Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) Amrap 12 minutes of: 1 Round of “Mary” 1 Round of “DT” For time: 400m run 30 Calories, Rowing 20 Burpees over rower 4 Rounds for time of: 3 Squat… Read more »

Rankel HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway,… Read more »

Friday March 15, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12… Read more »