Workout of the Day

Rankel

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of… Read more »

Friday, May 19th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) WARM-UP 1) 2 rounds Bike, Row, or Jump rope x 1 minute 5 Kip Swing 10 Air Squats 5 Inchworms TRANSITION Cover the scaling options and allow time… Read more »

Thursday, May 18th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 2 rounds Row, bike or jump rope x 60 seconds 15 Push-ups 15 Good mornings 15 Band Pull aparts 30 second Plank SKILL AND INSTRUCTION 1)… Read more »

Wednesday, May 17th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Joint Prep Routine TRANSITION Organize the class into teams and briefly go over sound rowing technique. Metcon Metcon (Calories) Teams of 3 Row 40 minutes for max calories… Read more »

Tuesday, May 16th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1) 21-15-9 Jumping Jack Clap Jack 2) Joint Prep Routine SKILL AND INSTRUCTION Clean and Jerk Progression 3-5 reps of each progression TRANSITION AND BUILD UP Take about… Read more »

Monday, May 15th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 100 Foot High Knees 25 Foot Spiderman 25 Foot Inchworm w/ push-up 100 Foot Butt Kickers 25 Foot Lateral Lunge 30 Second Plank SKILL AND INSTRUCTION… Read more »

Crain

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Metcon Crain (Time) 2 Rounds for time of: 34 Push-ups 50-Yard Sprint 34 Deadlifts, 135# 50-Yard Sprint 34 Box Jumps, 24″ 50-Yard Sprint 34 Clean and Jerks, 95# 50-Yard Sprint 34 Burpees… Read more »

Friday, May 12th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 1) Banded Hamstring Stretch, 60 seconds per side Banded Lat Stretch, 60 seconds per side 2) 2 Rounds 25 Jumping Jacks 25 Clap Jacks 15 Pull… Read more »

Thursday, May 11th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 1) Joint Prep Routine 2) Bar Complex with empty bar 10 Deadlifts (this movement is used in the workout, assess technique here) 10 Barbell Rows 10… Read more »

Wednesday, May 10th

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP AND SKILL *Due to the length of today’s workout there will be no dedicated skill only session. But rather the general warm-up will include some of… Read more »