• CrossFit Hot Springs
  • WOD Blog
  • Costs/Training/Class Schedule
  • Facility
  • Demos
  • Contact Information
  • CrossFit Friends
  CrossFit Hot Springs

WOD 02/01/2021

1/31/2021

0 Comments

 
Warm Up: Mobility/Agility Drills then 2 rounds at slow pace
20 FS/BS w/ empty bar
20 Calorie Bike / Row / Ski
---
Strength: Back Squat - 4 x 3 @ 85% - E2M
---
Accessory

Deficit Stiff Leg Deadlift - 4 x 6-8 Reps
---
WOD: For time
21-15-9
Front Squats - 95/65 L1, 135/95 L2, 155/105 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
---
Finisher: 
800 Meter Run
0 Comments

WOD 01/30/2021

1/29/2021

0 Comments

 
Saturday Class Time at 8 AM
Individual Workout
---
“Tripple Ladder”

15 Min Ladder
2-4-6-8-10-12-14-etc.
Burpees
Snatch - 65/45 L1, 75/55 L2, 95/65 L3
Rest 5 Mins
15 Min AMRAP
2-4-6-8-10-12-14-etc.
Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
Box Jumps - 24/20
Rest 5 Mins
15 Min AMRAP
2-4-6-8-10-12-14-etc.
Calorie Bike
Pull Ups L1, C2B Pull Ups L2, Bar Muscle Ups L3

0 Comments

WOD 01/29/2021

1/28/2021

0 Comments

 
Warm Up Mobility/Agility Drills then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
---
Lift: Bench Press - 5 x 5 Reps @ 75% - E2M
---
Accessory: 
Half Kneeling One Arm DB Press - 3 x 8 Reps (each side) - E2M
---
WOD: For time
Row / Ski 1500 Meters
100 No Squat Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Row / Ski 1000 Meters
75 No Squat Wall Ball
Row /Ski 500 Meters
50 No Squat Wall Ball
---
Finisher

“Shoulder Blaster”
3 Rounds - Unbroken for Rx - Men 10lb Women 5lbs 
15 Front Lateral Raises
15 Side Lateral Raises
15 Rear Lateral Raises
0 Comments

WOD 01/28/2021

1/27/2021

0 Comments

 
Warm Up Mobility/Agility Drills then 3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
---
Lift: 
Dead Lift - 5 x 5 Reps @ 75% - E2M
---
Skill: HS Walks or Holds
---
WOD: Part A

10 Min AMRAP
20 Push Ups L1, 10 HSPUs L2, 40’ Handstand Walk L3
10 Double DB/KB Hang Snatch - 50/35
*Rest 5 Mins - then Part B
10 Min AMRAP
4 Double DB/KB Thrusters - 50/35
6 T2B
24 Double Unders
---
Finisher: 
1000 Meter Row
0 Comments

WOD 01/27/2021

1/26/2021

0 Comments

 
​Warm Up: 3 Rounds NFT
100 Meter Run
5 Burpees
---
WOD: “Cardio Ladder” - 42 Mins
2-4-6-8-10-12-etc…
Calorie Bike / Row / Ski
Burpees
Calorie Row / Ski / Bike
Alternating Box Step Ups - 24/20
0 Comments

WOD 01/26/2021

1/25/2021

0 Comments

 
Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
---
Strength: Press - 5 x 5 Reps @ 75%- E2M
---
Skill: 
Rope Climbs
---
WOD: For time
5-4-3-2-1
Power Cleans  95/65 L1, 135/95 L2, 185/125 L3
Pull Ups x 3  15-12-9-6-3 L1,  Rope Climbs L2 & L3
---
Finisher: For time   "Grace"

30 Clean and Jerks   65/45 L1, 95/65 L2, 135/95 L3
0 Comments

WOD 01/25/2021

1/24/2021

0 Comments

 
Warm Up Mobility/Agility Drills then 2 Rounds @ slow pace
20 FS/BS w/ empty bar
20 Calorie Bike / Row / Ski
---
Strength: Back Squat - 5 x 5 Reps @ 75%- E2M
---
Accessory: 
1 1/4 Front Squats - 3 x 6 Reps - E2M
---
WOD: 5 Rounds
200 Meter Run or 250 Meter Row / Ski
8 TNG Power Cleans  65/45 L1, 95/65 L2, 135/95 L3
16 Wall Ball  14/10 L1, 20/14 L2, 30/20 L3
---
Finisher

500 Meter Row
Rest 1:1
500 Meter Row
0 Comments

January 22nd, 2021

1/22/2021

0 Comments

 
Saturday Class Time at 8 AM
---
U go - I go -------- 36 Min AMRAP
12 Alt. 1 - Arm Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
6 Burpee Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
12 Jumping Air Squats
12 Cal Ski / Row / Bike
0 Comments

WOD 01/22/2021

1/21/2021

0 Comments

 
Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Single Leg RDL - right, 10 Single Leg RDL - left*
*Don't need to use much weight.  Just a warmup tool in this instance.
---
Lift: DL - 1 x 20 Reps @ Max (2-3 Attempts)
---
WOD: For time:
42 Calorie Bike / Row / Ski
21 Power Cleans - 65/45 L1
, 95/65 L2, 155/105 L3
30 Calorie Bike / Row / Ski
15 Power Cleans
18 Calorie Bike / Row / Ski
9 Power Cleans
---
Extra Credit - 1000 Meter Row for time
0 Comments

WOD 01/20/2021

1/19/2021

0 Comments

 
WOD: E10Ms w/ 2 Min Rest x 4 Sets AMRAP
20 Calorie Row / Bike / Ski
12 Alt. Weighted Step Ups on 20 inch box - 35/26 L1, 53/35 L2, 70/53 L3
100 Meter Farmers Carry - same weights *counts as 10 points
*Start from the top on each 10 min round, not where you left off in previous
Most recently done on  9/30/2020 and 7/01/2020

0 Comments
<<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 12 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.

    Archives

    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    February 2011
    January 2011
    October 2010
    September 2010

    RSS Feed