Workout of the Day

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Hammer (Distance) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael “Hammer”… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP (with a Partner) – 35 minutes Partner A: 400m Run Partner B: 10 Box Jump-Overs (24/20), 15 Ball Slams, 20 Sit-ups When Partner A returns,… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (1×5, 1×3, 1×1, 1xAMRAP) Use 50%-60%-70%-75% for the sets above Metcon (Weight) EMOTM (30 minutes) 1 Hang Power Snatch *You can increase the load over the minutes or use… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (1×5, 1×3, 1×1, 1xAMRAP) Use 50%-60%-70%-75% for the sets above. Metcon (3 Rounds for reps) 3 rounds for MAX reps of: 1 minute of each: DB Push Press (50/35), Ab-Mat Situps… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (1×5, 1×3, 1×1, 1xAMRAP) Do a super set with pull-ups for each set. Do 5 BP (@50%) and then do 5 Strict Pull-ups, Do 3 BP (60%) and then do… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (3×10 (all done @ 67.5-70%)) Metcon (AMRAP – Rounds and Reps) AMRAP (20 minutes) 2 rounds of “Cindy” & 1 round of “DT” Cindy = 5 Pull-ups, 10 Push-ups and 15… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard TEAM Halloween WOD (AMRAP – Rounds and Reps) AMRAP – 31 minutes (PARTNER WOD) 1,000m Row, 20 Push-Ups, 40 Air Squats, 8 Wall Walks 50 Cal Bike 20 Burpees, 40 Sit-ups &… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (3×10 (all done at 67.5-70%)) Metcon (Time) 10 down to 1 reps for time of: Pull-ups, strict, Shoulder Press (i.e. Strict) (95/65) & Box Jumps