Workout of the Day

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of 5 Strict Pull-ups or 5 Ring Rows, 5 Strict Bar Dips (use band as needed), 8 Alt DB Stric Press and… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Paused Back Squat (5×3) Paused Back Squat (3 seconds at bottom)Find a weight where you can maintain quality form and hold for a solid 3 seconds at the bottom, do all 5… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Power Clean (5×3) We are working on a heavy set of 3 done unbroken. Don’t worry about weight, focus on a good set of 3 with good form, done unbroken. Metcon (AMRAP… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) AMRAP 11 minutes of: 30 Double-unders 7 Toes-to-bar 7 Dumbbell Squats, 50’s/35’s 7 Dumbbell Push Press, 50’s/35’s 15-12-9 reps for time of: Deadlift, 315/205 Ring Muscle-ups 2 Rounds for time… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Santora (3 Rounds for reps) 3, 1-Minute AMRAPs of each movement: Squat Clean, 155# 20′ Shuttle Sprint Deadlift, 245# Burpees Jerk, 155# RestIn honor of U.S. Army Sergeant Jason A. Santora, of… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Heartburn (CFNE) (Time) For time: 1 mile Run, then 10 rounds of the Bergeron Beep Test Bergeron Beep Test = 7 Thrusters (75/55), 7 Pull-ups and 7 Burpees *Don’t sacrifice the form/standards… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (3×5 (all done at 75-80%)) Downsize (CFNE) (Time) 3 rounds for time of: 45 Ab-Mat Sit-ups, 30/21 Cal Row & 15 Hang Power Clean (115/80) *Reset Rower after each round *Pause… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (3×5 (all done @ 75-80%)) Metcon (Time) For time: 800m Run, 21 Squat Snatch (135/95), 400m Sandbag Carry & 21 Burpee Box Jump Overs (24/20) 15 minute CAP

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: 5 Strict Pull-ups or Ring Rows, 8 Alt DB Strict Press (athlete chooses weight), 5 Strict Bar Dips, 8 “Perfect” Push-ups… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Overhead Squat (5×5 (all done @ 65-80%)) Metcon (AMRAP – Rounds and Reps) AMRAP (14 minutes) 1 Power Snatch (135/95), 2 Overhead Squat (135/95), 3 Power Clean & Jerk (135/95) & 40… Read more »