Workout of the Day

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Push Press (Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+) Metcon (Time) Complete as 5 rounds for time of: -5x Squat snatch (135#/95#) -10x toes to… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Power Clean (Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+) These are touch and go – no pausing on the ground between reps! Metcon (5 Rounds… Read more »

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 »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Thruster (1×1) Work up to a 1 RM in 10 minutes or less. Metcon (AMRAP – Reps) Teams of 3 For Time (30 Minute Cap): 90 Deadlifts (155/105) 50/35 Calorie Bike 60… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Squat Clean (80%x3, 85%x2, 90%x1)x 3 rounds Metcon (Time) Complete 3 rounds for time of: -50x double unders -25x DB squat clean + thruster (50#/35#) -15x ring rows

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder to overhead Warm up, then you have 5 minutes to establish a 1 rep max.Take from the rack. Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps),… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard 2x 1 and ¼ front squat (1×1) Work up to a max for the day. Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: –… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Snatch Ladder Snatch ladder: Warm up, then begin the ladder at 95#/65#. Every 60 seconds, increase the weight 5-10# and continue until you are unable to perform a snatch at the prescribed… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps,… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (3×10) 3 reps x 10 sets @ 82% 1 RM Metcon (Time) With a partner, complete the following: -Run 800m or 1000m row (together) -50x handstand push ups -100x overhead… Read more »