Workout of the Day

Gym Jones Day!

H.O.T. Side CrossFit – CrossFit Skill Work / Accessory Work “Tailpipe Warm-up” Partner Up – One person rows 250m (as fast as they can) while the other person is holding 2 KB’s (55/35) in the rack position. Repeat for 3… Read more »

Wednesday December 6, 2017

H.O.T. Side CrossFit – CrossFit Skill Work / Accessory Work 3 rounds (not for time) of: 20 Banded Good Mornings & 20 Banded Lateral Walks (10 steps each way) Mobility Tips: Upper Body – Super Front Squat, T Spine Smash,… Read more »

Tuesday December 5, 2017

H.O.T. Side CrossFit – CrossFit Weighted Pull-ups (4×3) Increase weight if possible, if you don’t have weighted, do strict pull-ups or strict pull-ups with a tougher band then in normal workouts Weighted Dips (4×3) Weighted DipsSame here with Dips as… Read more »

Monday December 4, 2017

H.O.T. Side CrossFit – CrossFit Deadlift (3×5 @ 60-70-80% ) See October 4th for comparison Metcon (Time) For time: 42 Sit-ups 21 Clusters (115/75) 30 Sit-ups 15 Clusters 18 Sit-ups 9 Clusters 20 Minute Time Cap Notes – if proficient… Read more »

HERO WOD ZEMBIAC

H.O.T. Side CrossFit – CrossFit Zembiec (Time) 5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups 400m RunIn honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a… Read more »

Friday December 1, 2017

H.O.T. Side CrossFit – CrossFit Skill Work / Accessory Work Core / Accessory: 3 rounds (not for time) of 10 One-Legged DB Deadlifts (50/30) and 20 Band Pull Aparts Mobility Tips: See OH/Press Section for rope climbs and HSPU /… Read more »

Thursday November 30, 2017

H.O.T. Side CrossFit – CrossFit Skill Work / Accessory Work Mobility Tips: Super Front Squat, Single Leg Flexion with External Rotation Metcon (Calories) EMOTM (12 minutes) Minute 1: 10 Front Squats (135/95); Minute 2 – 15 Sit-ups; Minute 3 –… Read more »

Wednesday November 29, 2017

H.O.T. Side CrossFit – CrossFit Skill Work / Accessory Work 3 rounds of: 1:00 Plank Hold & 7 TGU (55/35) Mobility Tips – Bully Extension Bias, Sink Mobilization, Banded Lateral Opener Bench Press (3×5 (at approximately 60-70-80%)) See November 7… Read more »

Tuesday November 28, 2017

H.O.T. Side CrossFit – CrossFit Skill Work / Accessory Work 3 rounds (not for time) of: 10 to 15 Reverse Hypers and 20 Banded Lateral Walks Mobility Tips – T-Spine OH Extension Smash/Banded Distraction Metcon (Time) 3 rounds for time… Read more »