Workout of the Day

Thursday May 21, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP in 30 minutes: 20 DB Weighted Lunges, 20 DB Shoulder Presses and 200-m Row (or 100m Run) Goal – Use a pair of dumbbells totaling… Read more »

May 20, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) “Heldum” 5 Rounds: 400 Meter Run 21 Russian Single Dumbbell Swings 9 Strict Pull-ups Extra Credit 3 Giant Sets: 9 Double Dumbbell Single Legged Deadlifts (Left) 9 Double Dumbbell Single… Read more »

May 19, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Nasty Dozen” AMRAP 12: 50 Air Squats 7 Strict Pull-ups 10 Double Dumbbell Power Cleans

Monday May 18, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 90 Shiny” 21-15-9: Dumbbell Power Cleans 50 Double Unders After Each Round Directly Into… 21-15-9: Dumbbell Front Squats 50 Double Unders After Each Round Extra Credit For Time (5 Minute… Read more »

5/16/20

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on… Read more »

5/15/20

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (4 Rounds for time) You can thank our old Coach Arielle for this one! “Encore” On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 12 Thrusters (50’s/35’s) 21 Over-and-Back Dumbbell… Read more »

Mini Murph

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Mini Murph (Time) Mini Murph 1 mile run 30 pullups 40 pushups 50 air squats 1 mile run

Wednesday May 13, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) “Bergeron Beep Test” On the Minute: 7 Goblet Thrusters (single DB) 7 Single Arm Alternating DB Power Snatches 7 Burpees For as long as possible After 10 rounds, add… Read more »

Tuesday May 12, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) “Radar” For Time: Buy-In: 400 Meter Run 9-12-15: Double Dumbbell Deadlifts Lateral Dumbbell Burpees Mid-WOD Break – 800 Meter Run 15-12-9: Double Dumbbell Deadlifts Lateral Dumbbell Burpees Cash Out –… Read more »