Workout of the Day

Friday May 24, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work Use time before the workout as OPEN GYM, work on accessory stuff, practice any weaknesses. I didn’t want to program too much so that people can rest… Read more »

Thursday May 23, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time: 1 mile Run, then 5 rounds of 10 Burpees and 50 Double-Unders, then 1 mile Run Note – Scale Double Unders to 2x Singles

Wednesday May 22, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (1xAMRAP set (85%)) Spend 10-15 minutes warming up to get to your AMRAP set. Do 1 AMRAP set at the 85%. Metcon (Time) 5 rounds for time of: 400m Run,… Read more »

Tuesday May 21, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (1xAMRAP set (85%)) Spend 10-15 minutes warming up to your AMRAP set. Do 1 AMRAP set at 85%. GET A SPOTTER! Metcon (Time) For time: 55 KBS (55/35), 55 Bodyweight… Read more »

Monday May 20, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (1xAMRAP set (@85%)) Spend 10-15 minutes warming up to your AMRAP set. Do 1 AMRAP set at 85%. Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air… Read more »

Sunday Mash-Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) AMRAP 7 minutes of: 6 Pull-ups 5 Burpees 4 Hang Power Cleans, 115/75 3 Thrusters, 115/75 4 Rounds for time of: 400m run 7 Hang Squat Snatch, 60% of 1RM… Read more »

HERO WOD DORK

H.O.T. Side CrossFit – CrossFit View Public Whiteboard The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood… Read more »

Friday May 17, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time of: 20/15 Cal Row, 15 Wall Balls (20/14) & 10 HSPUUse time before/after class as OPEN GYM to work on weaknesses, use the mobility lounge, do… Read more »

Wednesday May 15, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (4×5 (all done @ 75-80%) ) Metcon (Time) 21-15-9 reps of: Box Jump Overs (24/20), Power Cleans (95/65), Pull-ups, Front Squats (95/65) & Power Snatch (95/65)