Workout of the Day

Monday January 28, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Hang Squat Clean (1×1) Hang Squat CleanSpend 15-20 minutes to find a heavy 1 rep for the day. Metcon (Time) For Time: 50 Burpees 40/30 Calorie Bike 30 Hang Squat Cleans (95/65)

Sunday Mash-Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) AMRAP 15 minutes of: 100 Double-under 50/35 Calories, Bike 25 Ring Dips 5 Rounds for time of: 5 Squat Clean Thruster, 115/75 5 Bar Muscle-ups 4 Rounds for time of:… Read more »

WHITTEN HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14#In honor of Army Captain Dan… Read more »

Friday January 25, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (10 minutes) Even – 15/10 Cal Row Odd – 3 Hang Squat Clean (go heavy but maintain good form for all 3 reps; they don’t have to be… Read more »

Thursday January 24, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time of): 6 Strict Bar Dips, 3 Wall Walks, 20 Band Pull-Aparts and 1:00 Plank Hold Metcon (AMRAP – Rounds and Reps) AMRAP… Read more »

Wednesday January 23, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Paused Back Squat (5×2) Paused Back Squat (3 seconds at bottom)Work up to heavy set of 2 with the 3 second pause at the bottom The Chief (AMRAP – Rounds) Max rounds… Read more »

Tuesday January 22, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: :45 second Wall Sit (optional – holding kb’s), 5 Strict Pull-ups, 8 Alt KB Bottom Up Press and 8 Paralette Push-ups… Read more »

Monday January 21, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (5-3-1) Build to a Heavy Sets of 5-3-1 Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes 20 AbMat Sit-ups 10 Strict Presses (65/45) 100′ Walking Lunge

Sunday Mash Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) AMRAP 10 minutes of: 7 Russian Kettlebell Swings, 70/53 6 Burpee Box Jump Overs, 24″/20″ 5m Handstand Walk 21-15-9 reps for time of: Power Clean, 95/65 Push Press, 95/65 3… Read more »

MCGHEE HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13,… Read more »