Workout of the Day

Monday March 4, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (12 minutes) Even – 3 Back Squats (around 70-75% of 1RM) Odd – 5 to 7 Strict Bar or Ring Dips, scale to banded or off the box… Read more »

ROY HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225/155 20 Box Jumps, 24″/20″ 25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed… Read more »

Friday March 1st

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# /… Read more »

Thursday February 28, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM x 12 minutes Even – 5 Push Press (not Push Jerk, around 60%); Odd – 150’ – 200′ Farmers Carry (with KB’s) *One length of the gym =… Read more »

Tuesday February 26, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (10 minutes) Even – 5 OHS (around 60%, from the ground); Odd – 10 Banded Good Mornings or Bar Good Mornings or Back Extensions Metcon (Time) 3 rounds… Read more »

Monday February 25, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) EMOTM (12 minutes) Even – 5 Thrusters (around 60%) Odd – 45 second Plank Hold Metcon (4 Rounds for reps) AMRAP (4 minutes) 21 Box Jump Overs, 18/14 Cal… Read more »

Sunday February 24, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for time of: 400m run 15 Pull-ups 15 Push Press, 115/75 3 Rounds for time of: 15 Front Squats, 155/105 12m Handstand Walk 9 Handstand Push-ups For time:… Read more »

DORK HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable…. Read more »

Friday February 22, 2019

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: 1:00 Plank Hold, 5 Strict Pull-ups, 5-7 Strict Dips and 8 DB Strict Press Crossfit Games Open 19.1 (Ages 16-54) (AMRAP… Read more »