Workout of the Day

WHITE HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of… Read more »

Friday November 22, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″

Tuesday November 19, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe… Read more »

Monday November 18, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (5×8 (all done @ 65%)) 22 (AMRAP – Rounds and Reps) AMRAP in 22 minutes 22 Wall Balls (20/14 lbs) 22 Power Snatches (75/55 lbs) 22 Box Jumps (24/20″) 22 Push… Read more »

MANUEL HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Manuel (AMRAP – Reps) 5 Rounds of: 3 minutes of Rope Climbs 2 minutes of squats 2 minutes of push-ups 3 minutes to run 400 run Wear a weight vest or body… Read more »

Friday November 15, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 4 rounds (with a partner) for time: 8 Man-Makers (50/35 )/ Plank Hold 20 Deadlifts (250/185) / Wall Sit 24 One-Arm DB Thrusters (50/35) / Scissor Kicks One person does… Read more »

Thursday November 14, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (5×8 (all done @ 65%)) Metcon (Time) For time: 50 Burpee Box Jumps (24/20) rest 2 minutes 25 Cal Bike rest 2 minutes 50 Burpee Box Jumps

JOSH HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed Thursday February… Read more »

Tuesday November 12, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (5×8 (all done @ 65%)) Dirty Thirty (Time) 30 Box jumps (24″/20″) 30 Jumping Pull-ups 30 KB Swings (53#/35#) 30 Walking Lunges 30 Knees to Elbows 30 Push Press (45#/33#)… Read more »

Monday November 11, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (1×5, 1×3, 1×1, 1xAMRAP) Use 50-60-70-75% on the sets above Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14… Read more »