Workout of the Day

Thursday October 24, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Clean Complex (Heavy Complex) 1 Power Clean 1 Hang Power Clean 1 Full Squat Clean Metcon (Time) 5 rounds for time of: 50 Double Unders, 20 SDHP (75/55), 20 Ab Mat Sit-ups… Read more »

Tuesday October 22, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard SP-PP-PJ Complex (Heavy 1RM) Spend 15 minutes to get to heavy complex of: 1 Strict Shoulder Press, 2 Push Press & 3 Push Jerk All three movements have to be completed for… Read more »

October 21, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Spend time before the workout as warm-up, prep time, going over the movements and scaling options. Use any time remaining in class as OPEN GYM to stretch, mobilize, work on skill… Read more »

HARPER HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Harper (AMRAP – Rounds) 23-Minute AMRAP of: 9 Chest-To-Bar Pull-Ups 15 Power Cleans, 135# 21 Air Squats 400m Run with 45# plateIn honor of Brad Harper, Phoenix Firefighter of Peoria, ArizonaTo learn… Read more »

Friday October 18, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up SPend the first part of class making up any strength you missed this week that you would like to get in or use it as warm-up, stretch, mobilize time. Metcon (Time)… Read more »

October 17, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (Build up to heavy 1-Rep MAX) Spend 15-20 minutes building up to heavy 1-rep MAX for the day. Metcon (Time) For time: 50 Busters (50/35) A “Buster” is a dumbbell… Read more »

October 16, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (Build up to heavy 1 Rep Max ) Safety First. Get a Spotter. Spend 15-20 minutes working up to a heavy 1-rep MAX for the day Metcon (Time) 2 rounds… Read more »

Tuesday October 15th, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (Build up to heavy 1 Rep Max) Spend 15-20 minutes established a heavy 1-rep Max for the day Remember safety first. Good form. Review on to fail a squat. Metcon… Read more »

Monday October 14, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Spend time before the workout as warm-up, prep time, going over the different movements of ground to overhead (i.e. power snatch or clean and jerk). There is no time cap for… Read more »