Workout of the Day

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)

Tuesday May 14, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (4×5 (all done at 75-80%)) Metcon (Time) 2 rounds for time of: 800m Run, 20 Bar-Facing Burpees & 20 Push Press (115/80)

Monday May 13, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (5×5 (all done around 70-75%)) Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1… Read more »

Friday May 10, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work Use the first part of the class as warm-up and to work on any weaknesses or skills that need practice. I’ve listed a few below. Pull-ups Double… Read more »

Thursday,May 9

H.O.T. Side CrossFit – CrossFit View Public Whiteboard 1-rep: Overhead Squat (1-rep Max) Spend 15-20 minutes to come up with 1-rep Max Metcon (AMRAP – Rounds and Reps) AMRap (15 minutes) 5 strict pull-ups 10 overhead squats 15 deadlifts (95/65… Read more »

Wednesday May 8, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (6×2 (all done at 85-90%)) Metcon (Time) 5 rounds for time of: 50 Double Unders, 15 Push Press (95/65) & 10 Toe-to-Bar Scale Double Unders to 2x Singles

Tuesday May 7, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (6×2 (all done around 85-90%)) Metcon (Time) For time: 100 Cal Row, 50 Burpee Pull-ups, 50 Cal Row & 25 Burpee Pull-ups

Monday May 6, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (3×3 (all done around 80-85%)) Metcon (AMRAP – Reps) In a 5:00 minute window: 45/30 Cal Bike & Max Overhead Squats (135/95) with time remaining Rest 3 minutes In a… Read more »

NATE HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during… Read more »

Friday May 3, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (3×3 (all at 80-85%)) Metcon (Time) 4 rounds for time of: 400m Run, 7 Hang Squat Snatch (115/75) & 3 Rope Climbs (Scale to 6 rope pulls)