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Thursday 01-09-2025
WOD: 8 Sets, For Max Reps 3:00 AMRAP / 1:00 Rest 10/7 Calorie Bike L1 & L2, 13/10 L3 150 M Run L1, 200m Run L2 & L3 (8 Shuttle Runs) 10/8 Calorie Row L1 & L2, 12/9 L3 Max Single Unders L1, Max Double Unders L2 & L3
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Wednesday 01-08-2025
Strength: Every 3:00 x 4 Sets 10-10-8-8 Deadlifts 4-6 Weighted Strict Pull-Ups % of Deadlifts, starting @ 60%, goal of increasing to 70% Pull-Ups: Choice on Load -- Scaled = Strict PUllups or Parallel to the ground ring rows --- WOD: For Total Reps - 12:00 AMRAP 2-4-6-8... Russian KB Swings 35/18 L1, American Kb Swings 44/26 L2, 53/35 L3 Elevated Pushups L1, Push-Ups L2 & L3 Box Step Overs L1, Box Jump Overs L2 & L3 24/20" Ring Rows L1, Pull-Ups L2 & L3 Tuesday 01-07-2025
WOD: Part A) 0:00- 15:00 - 3 Rounds 200 M Run L1, 400m Run L2 & L3 12 Hang Power Cleans 75/55 L1, 115/75 L2, 135/5 L3 9 Burpees to Target L1, 12 Reps L2 & L3 Part B) 15:00-30:00 3 Rounds for Time 200 M Run L1, 400m Run L2 & L3 12 Shoulder to Overhead 18 Abmat Situps L1, 24 Reps L2 & L3 Score = Sum Total Time of Part A and Part B ---- Extra/Optional/Accessories 4 Sets, For Quality 20 Russian Twists (Over and Back = 1) - Max Hollow Hold Rest :30 6 Inchworm to Hollow Hold (5 sec @ Extended Plank) - Max Weighted Plank @ 45/25lb Rest 1 Min b/t sets Monday 01-06-2025
Weightlifting: Power Snatch + Squat Snatch Every 2:30 x 5 Sets 1+1 - Rest 10-15 seconds 1+1 - Rest 10-15 seconds 1+1 Starting @ 70% of Power Snatch and increasing each set The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go Squat Snatch, then rest 10-15 seconds and do this 3 x in every set. Over the course of 5 sets we are meant to build and increase loads during this weightlifting piece. --- Strength: Back Squat - Every 2:30 x 5 Sets - 5 Reps Set1: @ 75%, Set 2: @ 75%, Set 3: @ 80%, Set 4: @ 80% Set 5: @ 85% --- Extra/Optional/Accessories 5 Sets, For Quality 5/5 Single Arm Contralateral Box Step-Ups 100/100ft Suitcase Carry 8 Bodyweight Sissy Squat Saturday Class Time at 8 AM
--- WOD: For Time 60 Wall Balls 20/14 50/40 Calorie Row 40 Pull-ups 30/24 Calorie Row 20 Power Snatch 115/75 10 Bar Muscle-ups Goal Time 11 to 15 Min -- Time Cap 16 Min --- Scaled Version 50 Wall Balls 14/10 40/32 Calorie Row 30 Jumping Pull-Ups 20/16 Calorie Row 15 Power Snatches 95/65 10 Chin Over Bar Pull-Ups Friday 01-03-2024
WOD: For time 10 Rounds of: 32 Single Unders L1 & L2, Double Unders L3 8 Alternating Single-Arm Devil’s Press 25/15 L1, 35/25 L2, 50/35 L3 Goal Time 8 to 13 Min - Time Cap 15 Minutes Thursday 01-02-2025 WOD: Every 2:00 x 20 Sets (5 @ Each Station) Station 1: 10 Ring Rows + 200m Run + 10 Air Squats Station 2: 16/12 Calorie Bike + 16 Renegade Rows 50/35 L3 Station 3: 16/13 Calorie Row + 100ft Farmers Carry 70/53 L3 Station 4: 1:00 Accumulated Plank Hold L2 8/200/8, 14/11 Cal/14, 14/11 Cal, 50/35 & 70/53 L1 8/150/8, 12/9 Cal/12, 12/9 Cal, 35/25 & 53/35 Tuesday 12-31-2024
Weightlifting - Every 2:30 x 4 Sets Perform 6 total reps per set as 2.2.2 “Touch N’ Go” Power Cleans. Rest :10-:15 between each double Work at 70-80% of 1RM Power Clean. If feeling strong, stay at the higher end of the percentage range. --- WOD: For Calories*: 2 Sets 6:00 AMRAP 3 Rounds 1 Wall Walk L1 & L2, 2 Reps L3 3 Burpee Box Step Overs L1, 3 Burpee Box Jump Overs 24/20'' L2, 4 Reps L3 6 Dual Dumbbell Power Clean 25/15 L1, 3525 L2, 50/35 L3 -Into- -Max Calorie Bike in Remaining Time -2:00 rest- *This means that to get to the calories to score, you have to do 3 rounds of the movements first. Trying for a minimum of :45 on the bike. Goal should be to have :60 to :75. How quickly you transition will be really important. Monday 12-30-2024
Strength: Back Squat - Every 2:30 x 4 Sets Set 1: 10 @ 60%, Set 2: 10 @ 65%, Set 3: 8 @ 70%, Set 4: 8 @ 70% --- WOD: For Time - 5 Rounds 5 Burpee Jumping Pullups L1, 5 Burpee Pull-Ups L2, 7 Reps L3 15 Front Squats 45/35 L1, 75/65 L2, 115/75 L3 50 Single Unders L1, 35 Double Unders L2, 50 Double Unders L3 Goal Time 12 to 15 Min - Time Cap 17 Min Saturday Class Time at 8 AM
--- 5 Rounds for Time, with a Partner 400m Run 30 Shoulder to Overhead 75/55 L1, 95/65 L2, 135/95 L3 20 Burpee Box Jump Overs 24/20" Run together, split the rest of the work Goal Time 22 to 30 Min -- Time Cap 30 Min |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
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