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For time:
135 pound Thruster, 15 reps 35 pound weighted Pull-up, 15 reps 95 pound Thruster, 21 reps 20 pound weighted Pull-up, 21 reps 65 pound Thruster, 36 reps 36 Pull-ups Women (95 - 65- 45 #'s and 20 - 10 #'s)
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For time:
225 pound Deadlift, 21 reps 400 meter Run 225 pound Deadlift, 18 reps 400 meter Run 225 pound Deadlift, 15 reps 400 meter Run 225 pound Deadlift, 12 reps 400 meter Run For time:
20 inch Box jump, 50 reps Rope climb, 5 ascents 1.5 pood Kettlebell swing, 50 reps 50 sit-ups 40 pound dumbbell Hang power clean, 50 reps 800 meter Run 50 Back extensions We'll sub pullups for the rope climbs....and I guess we'll be breaking in the dumbbells finally. It's going to be a beautiful day folks... Clean 3-3-3-3-3-3-3 reps
Yes everyone...this means squat clean. "Holbrook"
Ten rounds, each for time of: 115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute Please go to the main site to read more about Mr. Holbrook - Three rounds for time of:
12 Muscle-ups 75 Squats Yes, there will be scaling of the muscle-ups to either progressions and or pullups and dips/ring dips. Three rounds for time of:
Run 800 meters Rest 2 minutes Alright everyone...this is a sprint...not a jog. You get two minutes to recover between so push yourself. Going to start posting pretty regularly now. Yesterdays WOD was a burner.
Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders Landon and Herky fared pretty well finishing in 4:35 and 5:35 respectively. Might post a little video later for people to get an idea of energy output required in a WOD like this. |
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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