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  CrossFit Hot Springs

03/01/2017

2/28/2017

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WOD: 8 Rounds of
3 Min Assault Bike - Max Calorie
2 Min Row - Max Calorie
1 Min Double Unders - Max Reps

*Clock doesn’t stop - quick transition between movements
Score = Assault Bike and Rowing Calories + Double Unders
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​Please...watch this video.  Then watch it again.  Then yes, watch it again. Then later, please refer back to it.  I go over most of this with you all and many of you have it pretty well.  He tells it far better than I do though so please pay attention.      
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WOD 02/28/2017

2/27/2017

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“CrossFit Total”
Front Squat / Back Squat - 1 Rep Max (3 attempts)
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Shoulder Press / Bench Press - 1 Rep Max (3 attempts)
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​Deadlift - 1 Rep Max (3 attempts)

Do several warm up sets with 50% sets of 5, 5, 3. Then your first work set should be a weight you KNOW you are gonna complete. Think about it, check your notes. You recently did reps at 90, 95 and 100% of your previous 1 Rep Max. Second work set should be something you feel would be a challenge but you are confident it will go up. Last work set is going for a new 1 rep but don’t over reach. This last work set should be based off how your performance was on your first 2 work sets.
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WOD 02/27/2017

2/26/2017

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Skill:  Muscle Up*
*Even if you're not capable, there are things you can work on that lead to being able to do one.  And not just what's in the accompanying video below.
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WOD: 21-15-9
Power Cleans - 135/95
Ring Dips
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Recovery: 1 Mile Run @ Z-2 Pace
​
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WOD 02/25/2017

2/24/2017

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Saturday Class time at 8 AM:  2 Person Partner WOD
There will be a few people doing 17.1 at 9 AM.  I hope some of y'all can stay to cheer them on.                                                                                    ---                                                                                                           22 Min AMRAP:
Max Row for Calories
Max Wall Ball - 20/14 Rx, 30/20 Rx+
Both Partners can work at the same time.
One Rower and One Wall Ball
Partners switch as needed
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WOD 02/24/2017

2/23/2017

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Strength: FS / BS - 10 x 2 Reps of FS / BS @ 60% + 1 DL @60% - EMOM
*Do 2 Reps @60% on BS/FS then directly onto DL doing 1 Rep @60%
*Dynamic Speed
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2017 CrossFit Open Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb dumbbell and 20-in. box.
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Masters 55+: Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
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Scaled: (Ages 16-54) Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK


Time cap: 20 minutes

https://games.crossfit.com/workouts/open/2017/17.1#movementStandards

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WOD 02/22/2017

2/21/2017

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WOD: 40 Min AMRAP
10 Calorie Assault Bike or Row
7 Burpees onto 55/45Lb Plate
Score = total calories + burpees

​
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WOD 02/21/2017

2/20/2017

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Skill: Handstand Holds on wall or free standing
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WOD: 6 Rounds
Row 500 Meters
100 Meter Overhead Walk - 95/65 Rx, 135/95 Rx+ or 50/35 DBs Rx+
100 Meter Farmers Walk - 53/35 Rx, 70/53 Rx+
​*Obviously larger classes will not be able to use barbells for this. So DBs of 40/25       
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WOD 02/20/2017

2/19/2017

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Week # 10 Deload Week

Strength - FS / BS - 40% x 5, 50% x 5, 60% x 5
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Strength - DL - 40% x 5, 50% x 5, 60% x 5
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WOD: 21 Min AMRAP - EMOM
:30 Max Double Unders - :30 to move to next station
:30 Max Wall Ball - 20/14 Rx, 30/20 Rx+
:30 Max Box Jumps - 24/20 Rx, 30/24 Rx+
Score = DUs + WBs + BJs 


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WOD 02/18/2017

2/17/2017

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Saturday Class time at 8 AM. 2 Person Partner Workout
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20 Cycles of 2 Min AMRAP (10 Rounds each Partner, total time 40 Mins)

3 Clean and Jerks -  185/135 Rx+, 135/95 Rx, 95/65 Scaled
6 C2B Pull Ups Rx+, 6 Pull Ups Rx, 6 Beginner pullups or ring rows Scaled
Max Meter Row
​
*One partner completes the 2 Min AMRAP as second partner rests - then they alternate.
Score = Total Meters Rowed
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Don't forget to wear your sexy socks everyone.  They apparently make you row really, really fast.

Picture
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WOD 02/17/2017

2/16/2017

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Skill: Pistol Jump overs - 10 Alternating (5 each leg) - 3 to 5 Sets *Gain control at the top then jump over an object of your choice. Please work on the scaled versions of pistols if you're not capable of them yet. *Only if you can get there early for class or if you have more than the standard hour, do you do this.  
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Strength: FS / BS - 65% x 5, 70% x 5 x 3 sets
*Those of you that have been doing all the extra (all the squatting and extra Oly work) these past eight weeks will do Back Squat today.
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DL - 60% x 5 x 4 sets
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WOD: 20 Min AMRAP
65 Ft Sled Sprint - 3 x 45s / 3 x 25s Rx+, 2 x 45s /2 x 25s Rx
30 Double Unders Rx+ / 90 Singles Rx (or 30 Penguins)
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Bonus/Accessory: Arched Back Good Mornings - 4 x 4 Reps
 *Do them RIGHT! Don't worry about the weight. These will help your mid back strength along with glutes and hams.
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    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.

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