Workout of the Day

RALPH HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Ralph (Time) 4 Rounds for time of: 8 Deadlifts, 250# 16 Burpees 3 Rope Climbs, 15′ 600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed… Read more »

Feb 21, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+) Metcon (Time) Complete the following for time: -20x squat clean + thruster (155#/105#) -Run 800m (1000m row)… Read more »

Feb 20, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Power Clean (Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+) Touch and go! Metcon (Time) Complete the following for time: -Start with a 400m run or… Read more »

Feb 19, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Olympic lifting work Pick a lift (snatch, clean, jerk, etc) and work up to a max for the day. Metcon (Time) Complete 5 rounds for time of: -100m shuttle sprint (down and… Read more »

Feb 18, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Front Squat (Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+) Metcon (Time) Complete the following for time: -Run 400m or row 500m -21x burpee toes to… Read more »

Feb 17, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Push Press (Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+) Metcon (Time) Complete 2-4-6-8-10 reps of: -Squat clean + thruster (135#/95#) -Chest to bar pull ups… Read more »

HERO WOD BLAKE

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician… Read more »

Feb 13, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+) Metcon (No Measure) For 20 minutes, every minute on the minute, perform the following: -Odd minute: 5x… Read more »

Feb 12, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Olympic lifting work Pick a lift (snatch, clean, jerk, etc) and work up to a max for the day. Metcon (Time) Complete 21-15-9 reps of: – Squat clean (135#/95#) -Shoulder to overhead… Read more »