Workout of the Day

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (6×5 (all done @ 70%)) 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… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Paul Pena (7 Rounds for time) 7 Rounds each for time: 100m Sprint 19 Kettlebell Swings, 2 pood 10 Burpee Box Jumps, 24″ Rest 3-MinutesIn Honor of Army Captain Paul Pena, 27,… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) TEAM OF 3 (30 minute CAP) 100 Pull-ups 100 OHS (75/45) 80 Box Jump Overs 80 Thrusters (95/65) 60 Toe-to-Bar 60 Front Squats (115/80) 40 Burpee Box Jumps & 40… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Bench Press (3×7 (all done @ 70-80%)) Metcon (AMRAP – Rounds and Reps) AMRAP (20 minutes) 15/12 Cal Bike, 15 Power Snatch (95/65), 15 KBS (70/55) & 15 Bar-Facing Burpees

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (3×7 (@ 70-80%)) Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press,… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: 5 Strict Pull-ups, 45 Second Front Body Line, 8 DBL KB Bottom Up Press, 6 Strict Bar Dips and 45 Second… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (3×5 (around 70-80 percent)) Use same weight for all sets Metcon (Time) 5 rounds for time of: 500m Row 15 Push-ups & 20 Plate OH Alt Walking Lunges (45/25)

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32,… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP (8 minutes) 10 Cal Bike, 10 Box Jumps & 10 Overhead Squats (115/75) rest 3 minutes before doing OHS Max Overhead Squat (Heavy 1 Rep)… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Shoulder Press (3×5 ) As we are going through this program, our percentages might be off a little bit but please use the same weight for each of the 3 sets. I… Read more »