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Wod 02/01/2018

1/31/2018

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Skill: Double Unders
---
Lift: Deadlift 1-1-1
Find a heavy 1 Rep Max on last set
---
WOD: “Dead Mans Row”
In 12 mins:
Row 2000 Meters
Max Rep Dead Lifts 275 Men/185 Women
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WOD 01/31/2018

1/30/2018

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For time: 5 Rounds of
400 Meter Run ot 500 Meter Row
3 Rounds of
5 Pull Ups L1, C2B L2, 3 Bar MUs L3
10 Push Ups L1, Hand Release L2, 6 HSPUs L3
15 Air Squats L1 & L2, 9 Pistols (each leg) L3
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WOD 01/30/2018

1/29/2018

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Skill:  Ring Dips - 3 x 10 Reps
---
Lift: Back Squat
1-1-1 -- Find a heavy 1 Rep Max on last set
---
WOD: 8 Min AMRAP
8 Alternating DB Snatch - 30/20 L1, 50/35 L2, 55/45 L3
8 Wall Ball -  14/10 L1, 20/14 L2, 30/20 L3
8 Ab Mat Sit Ups L1 & L2, 8 GHD Sit Ups L3
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Wod 01/29/2018

1/28/2018

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Lift: Snatch Complex
Power Snatch + Hang Full Snatch
5 x 1 Rep @ 80% of 1RM Snatch                                                                ---                                                                                                   WOD: "DT" - 5 Rounds for time:
12 Deadlifts - 95/65 L1, 135/95 L2, 155/105 L3
9 Hang Power Cleans
6 Push Jerks                                                                                            ---                                                                                                            Extra Credit: 1000 Meter Row for time
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WOD 01/27/2018

1/26/2018

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Saturday Class time at 8 AM
3 Partners - 4 Stations - 30 Min
---                                                                                                      Row for Calories = 2 points per Calorie
Heavy Russian KB Swings 70/53 Rx+, 53/35 Rx, = 1 point per Rep
Light Front Squats 135/95 Rx+, 95/65 Rx = 2 points per Rep
Burpees = 3 points per Rep
Strategize to get the highest score for you team.
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WOD 01/26/2018

1/25/2018

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Lift: Clean Complex
1 Clean Pull (from floor) + 1 Hang Full Clean + 1 Power Jerk
5 Attempts to find a 1 Rep Max
---
Lift: Deadlift 3-3-3
Find a heavy set of 3 Reps on last set
---
WOD: 8 Min AMRAP
3 Box Jumps -20/14 L1, 24/20 L2, 30/24 L3
3 T2B
3 Box Jumps
6 T2B
3 Box Jumps
9 T2B
3 Box Jumps
12 T2B
etc…….
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WOD 01/25/2018

1/24/2018

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Skill:  Pistols or Single Leg Squats
---
WOD: On a 12 Min Clock - Repeat 3 Times
10 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
10 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
10 Ring Rows L1, 10 C2B Pull Ups L2, 10 Bar MUs L3
10 Burpees (All Levels)
10 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
50 Jump Rope L1, 50 DUs L2, 100 DUs L3
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WOD 01/24/2018

1/23/2018

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WOD: 45 Min AMRAP
25 Calorie Assault Bike
80 Ft Burpee Broad Jump
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WOD 01/23/2018

1/22/2018

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Skill: Handstand Push Ups
---
WOD: Part A @015 CF Open Workout 15.4
8 Min AMRAP
3 Push Ups L1, HSPUs L3 & L2
3 Cleans  135/95 L1, 185/125 L3 & L2
6 Pushups/HSPUs
3 Cleans
9 Pushups/HSPUs
3 Cleans 
12 Pushups/HSPUs
6 Cleans

15 Pushups/HSPU's
6 cleans
18 Pushups/HSPU's
6 Cleans,etc……
adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

*Rest 7 Mins

Part B
For time: "Grace" benchmark is the L2
30 Clean and Jerks -  95/65 L1, 135/95 L2, 155/105 L3
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WOD 01/22/2018

1/21/2018

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Lift: Snatch Complex
1 Snatch High Pull (from floor) + 1 Hang Full Snatch
5 Attempts to find a 1 Rep Max
---
Lift: Back Squat 3-3-3
Find a heavy set of 3 Reps on last set
---
WOD: 18.0
For time: 21-15-9
Alt DB Snatch - 50/35
Lateral Burpee over DB
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<<Previous

    Author

    Hello and Welcome to my Blog.
    My name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 11 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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