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

02/29/2012

2/28/2012

0 Comments

 
For time:

25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

WOD Demo at the CrossFit Competitor's Course - video [wmv] [mov] [HD mov]
0 Comments

WOD 02/28/2012

2/27/2012

2 Comments

 
Weighted pull-ups 1-1-1-1-1-1-1 reps

WOD Demo with CrossFit Gonzaga - video [wmv] [mov] [HD mov]
2 Comments

WOD 02/27/2012

2/26/2012

0 Comments

 
Three rounds for time of:
Row 300 meters
20 Wallball shots, 20/14 pound ball
10 Pull-ups

Courtney Modecki 8:26

WOD Demo with Courtney Modecki - video [wmv] [mov] [HD mov]
0 Comments

WOD 02/26/2011

2/26/2012

0 Comments

 
Rest Day!  Except for those that wish to redo your efforts for Open WOD 12.1 and maybe make up yesterdays WOD.
0 Comments

WOD 02/25/2012

2/24/2012

0 Comments

 
"Zimmerman"

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315/245 pounds
10 Handstand push-ups

WOD Demo with District CrossFit - video [wmv] [mov] [HD mov]
Picture
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
0 Comments

WOD 02/25/2012

2/24/2012

0 Comments

 
Jacob Davis...whom a number of you have met already...will be at the gym tomorrow from 7 to 11 AM.  His number is 918-207-8022.  If you've not met him already, he's a Certified CF trainer and is getting a graduate degree in Sports Administration at Henderson State.  I'm in MS for the weekend and will not be able to post the WOD tonight.  As you know...just check the mainsite www.crossfit.com to see what it is at 7 PM or a little after.  Please contact Jacob to let him know if you'll in fact be wod'ing tomorrow morning. 

Anyone that wants to do or redo the CF Open WOD...you'll obviously want to do it before or instead of tomorrows wod.  Keep in mind...depending upon what tomorrows WOD is...trying to have two different wods going on at the same time may be difficult.  I will be back midday on Sunday if anyone wants to do it then.  I know I wish to see if I can increase my numbers and resubmit before the deadline Sunday night. 

We need two more girls to register/sign up for the Open so that we can have a team.  Just go to http://games.crossfit.com/
0 Comments

02/24/2012

2/23/2012

0 Comments

 
"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

We will be at Lakeside High School Track for this one tomorrow. 

WOD Demo at the CrossFit Tour, Australia - video [wmv] [mov]
Picture
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
0 Comments

WOD 02/23/2012

2/22/2012

0 Comments

 
CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]

Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

0 Comments

02/22/2012

2/22/2012

0 Comments

 
Rest Day
0 Comments

WOD 02/21/2012

2/20/2012

0 Comments

 
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs

WOD Demo with Spencer Hendel by Again Faster Equipment - video [wmv] [mov] [HD mov]
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