Workout of the Day

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty…. Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Dae Han (Time) 3 Rounds for time of: Run 800m with a 45# barbell 3 Rope Climbs, 15′ 12 Thruster, 135#In honor of U.S. Army Sergeant First Class Dae Han Park, 36,… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (6×5 (all sets should be around 70% 1RM)) Metcon (Time) 3 rounds for time of: 21 Hang Squat Snatch (115/75), 500m Row & Plank Hold for time equal to row time… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (9 Rounds for weight) Clean and Jerk 5-5-3-3-3-1-1-1-1 *Take your time warming up this movement; the sets with multiple reps are meant to be done unbroken without dropping the bar; rest… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (6×5 (all sets should be around 70% 1RM)) Metcon (AMRAP – Rounds and Reps) AMRAP (18 minutes) 9 Ab-Mat Sit-ups, 8 Hand Release Push-ups, 7 DB Push Press (50/35) and… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (6×5 (all sets should be around 70% 1RM)) Metcon (7 Rounds for calories) 7 intervals of: 1:00 minute MAX CAL BIKE Rest 2 minutes after each interval *Each interval is… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (6×5 (all sets should be around 70% 1RM)) Metcon (Time) 10 Minute CAP 15-12-9 reps of: Hang Power Clean & Overhead Squat *Use 60% of your 1RM Overhead Squat for… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard The Don (Time) For time: 66 Deadlifts, 110# 66 Box jump, 24″ 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55# 66 Wall ball shots,… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 (30-minute CAP) 2 rounds of: 75 Back Squats (135/95) 400m Sand Bag Run 75 Bench Press (115/85) 400m Sand Bag Run 75 Hang Power Cleans (95/65) 400m… Read more »