Workout of the Day

Sunday Mash-Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 9-15-21 reps of: Kettlebell Swings 70/53 Burpees 21-15-9 reps of: Power Clean 115/75 Thruster 115/75 3 Rounds of: 500m row 15m Handstand Walk 15 Hang Squat Snatch 95/65 *Rest 5… Read more »

HERO WOD BADGER

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed… Read more »

Friday November 2, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work Spend the first 15 minutes “warming” up that low back for burpees and deadlifts, no strength or accessory work today. Metcon (3 Rounds for reps) AMRAP 5… Read more »

Thursday November 1, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (3×8 (all done at or around 72.5%)) Metcon (Time) 4 rounds for time of: 10 Clean and Jerks (135/95) & 400m Run *This workout should be completed under 20 minutes… Read more »

HAPPY HALLOWEEN!

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner WOD (30 Minute CAP): For Time: 50-40-30-20-10: Calorie Row & Burpee Box Jumps (24/20) Directly Into‚Ķ 50-40-30-20-10: Pull-ups Power Snatches Round 1 Barbell: 75/55 (Round of 50) Round 2… Read more »

Tuesday October 30, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds not for time of: 5 Strict Pull-ups, 5 Strict Ring Dips (or Bar Dips or Banded for either), Seated (on the ground of bench) Alt… Read more »

Sunday Mash Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time as a 2-person team: 100 Clean & Jerks, 135/95 100 Bar Muscle-ups 200 Wall Ball Shots, 20/14 100 Handstand Push-ups 100 Snatches, 135/95

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 »

Friday October 26, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (5×8 (all sets done around 65%)) Metcon (AMRAP – Reps) AMRAP (12 minutes) 3 Thrusters (65/45) 3 Toe-to-Bar 3 Cal Bike 6 Thrusters 6 TTB 6 Cal Bike 9 Thrusters 9… Read more »