Workout of the Day

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (5×3) Look back in your history and try to do more weight for your set of 3, each set should be the same weight. Let’s see some gold stars! Metcon… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard 12 Days of Christmas (Time) 1 DL (315/165) 2 man-makers (40/25) 3 Power Snatch (95/65) 4 Burpee BJ 5 GHD 6 HSPU 7 HPC (95/65) 8 WB 9 Pull-ups 10 KBS 11… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) CrossFit Linchpin Test 7 4 Rounds for time of: 4 Power Cleans, 205/145 4 Front Squats, 205/145 4 Shoulder to Overhead, 205/145 3 Rounds for time of: 15 Kettlebell Swings,… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# / 65# Double-Unders Deadlift, 185# / 135# Box Jumps, 24″/20″ Begin each round with a 50 meter Bear crawl.In honor of U.S. Army Corporal Nathan… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Thruster (5×3 (AHAP)) Go as heavy as possible while maintaining good form on movement Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP (30minutes): 6 Dumbbell Thrusters (35/25) 8 Wall Balls… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: :45 Second Handstand Hold, 25 Band Pull-Aparts, 5 Strict Pull-ups and 8 Slam Ball Push-ups Metcon (Time) For time: 1-2-3-4-5-6-7-8-9-10 Toes… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Power Clean (Heavy set of 3) EMOTM (10 minutes) – do set of 3 *Go heavy as possible while maintaining grip of the bar for all 3 reps Metcon (Time) “Sweat Buckets”… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Skill Work / Accessory Work 3 rounds (not for time) of: 5 Bar Dips, 7 Alt KB Bottom Up Press, :45 Second Side Plank (each side) and 8 Push-ups Metcon (Time) 21-15-9… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Weight) EMOTM (8 Minutes) 2 Power Snatch *Weight determined by athlete but the goal is to have no failed reps Metcon (5 Rounds for time) 5 Rounds On the 4:00 9… Read more »

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time: 15 Clean & Jerks, 135/95 30/20 Calories, Bike 15 Clean & Jerks, 135/95 CrossFit Linchpin Test 6 4 Rounds: 21 Wallballs, 20/14 18 Pull-ups 15 Kettlebell Swings, 53/35… Read more »