Workout of the Day

Sunday Mash Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 reps for time of: Thrusters, 95/65 Calories, Assault Bike For time: 45 Deadlifts, 115/75 35 Hang Power Cleans, 115/75 25 Push Jerks, 115/75 15 Overhead Squats, 115/75 9-15-21 reps… Read more »

Jack HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of… Read more »

Friday October 12, 2018

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

Thursday October 11, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift (3×10 (all done @ 65-72%)) Flip Flop (CNFE) (Time) For time: 30-20-10 reps of: KBS (55/35) & Cal Bike directly into 10-20-30 reps of: Deadlift (135/95) & Calorie Row

TEAM OF 3 WORKOUT!

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 (30-minute CAP) 2 rounds for time of: 100/70 Cal Row 100 Box Jump Overs (24/20) 100 Power Cleans (see weight below) 100 Bar Facing Burpees Power Clean… Read more »

Tuesday October 9, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 minutes MAX Clean and Jerk rest 3 minutes 2 minutes MAX Clean and Jerk rest 3 minutes 1 minute MAX Clean and Jerk Weight = 135/95 Metcon… Read more »

Monday October 8, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (3×5 (75-80%)) Metcon (Time) For time: 200m Run, 21 Power Snatch (95/65), 200m Run, 21 Power Snatch, 200m Run, 15 Power Snatch, 200m Run, 15 Power Snatch, 200m Run, 9… Read more »

Sunday Mash-Up

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon (Time) 25-20-15-10 reps of: Burpees Pull-ups Handstand Walk for meters 2 Rounds for time of: 25 Deadlifts 205/145 25 Toes-to-bar 5 Rounds for time of: 50 Double-unders 10 Push Jerks, 135/95… Read more »

The SEVEN HERO WOD

H.O.T. Side CrossFit – CrossFit View Public Whiteboard The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and… Read more »

Friday October 5, 2018

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (3×10 (all done at 67-72%)) Metcon (AMRAP – Rounds and Reps) AMRAP (18 minutes) 21 / 15 Cal Row 18 Jumping Lunges (total) 15 Sit-ups 12 Hand Release Push-ups