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WOD 03/01/2019

2/28/2019

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Strength: Bench Press 5@40%, 5@50%, 5@60%, 5@70%
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2019 CF Open Workout 19.2 (R
epeat of 16.2 from the 2016 CF Open)*
*Time cap is different than in 2016
 
Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135/85 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185/115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225/145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275/175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315/205 lb.

Stop at 20 minutes.
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WOD 02/28/2019

2/27/2019

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Warm Up: 2 Rounds NFT
250 Meter Row
10 Inch Worms
10 Walking Lunge Steps
*There'll be more on the board for the overhead work.

---
Strength: 
Dead Lift - 5@40%, 5@50%, 5@60%, 5@70%
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WOD: 12 Min Ping Pong EMOM
Odd - 10 Power Snatch - 55/45 L1, 75/55 L2, 95/65 L3
Even - 15 Hang Knee Raise L1, 10 T2B L2, 15 T2B L3
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WOD 02/27/2019

2/26/2019

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Conditioning: 5 Rounds
2K Row
1 Rope Climb or 10 Pull Ups L1, 2 Rope Climbs L2, 3 Rope Climbs L3
50 Meter Heavy Sled Push

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WOD 02/26/2019

2/25/2019

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Warm Up: 5 Mins Assault Bike @ Moderate Pace
then
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
---
Strength:  
Strict Press - 5@40%, 5@50%, 5@60%, 5@70%
---
WOD: 
For time
2 Rounds
50 Calorie Row
30 Push Ups L1, 10 HSPUs L2, 15 Handstand Push Ups L3
25 Double Unders (count attempts) L1, 50 DUs L2, 100 Double Unders L3
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WOD 02/25/2019

2/24/2019

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Warm Up: Row 500 Meter
then
3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)
---
Strength: 
Back Squat - 5@40%, 5@50%, 5@60%, 5@70%
---
WOD: 3 Min AMRAP w/ 2 Min Rest x 4 Sets
3 Clean and Jerks - 75/55 L1, 115/75 L2, 155/105 L3
6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9/7 Calorie Assault
*Start from the top each round

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WOD 02/23/2019

2/22/2019

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Saturday Class Time at 8 AM
---
Partner Workout - 2 Individuals - Split Work Up as you wish. Climb up and Down the ladder as many times as you can in 15 Mins
---
Team Gerry’s Ladder
15 Min Cap! L3 / L2 / L1
20 Deadlifts 365/275 275/205 185/135
40 Power Cleans 225/155 185/135 135/95
60 Wall Balls 30/20 20/14 14/10
80 American KB Swings 70/53 53/35 35/26
Double Unders 200 100 50
80 American KB Swings
60 Wall Balls
40 Power Cleans
20 Deadlifts
40 Power Cleans
60 Wall Balls
etc…………………..
*Scale as much as you want, those that are wiped out from 19.1 and or making up strength lifts on the 22nd.
​

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WOD 02/22/2019

2/21/2019

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Strength - (18 Mins) Bench Press - 5 x 5 Reps @80% - E3M
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2019 CrossFit Open WOD 19.1Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
M 20-lb. wall ball to 10-ft.
W 14-lb. wall ball to 9-ft.
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WOD 02/21/2019

2/20/2019

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Strength - (18 Mins) Deadlift - 5 x 5 Reps @80% - E3M
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WOD - (35 Mins)
1 Min Max Effort / 2 Min Rest x 2 Rounds
Power Clean and Jerks - 55/35 L1, 75/55 L2, 95/65 L3
Burpee over Barbell
Thrusters - 55/35 L1, 75/55 L2, 95/65 L3
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
Russian KB Swings - 53/35 L1, 70/53 L2, 96/70 L3
Sled Push (20 Yards and back) - 50/25 L1, 90/50 L2, 180/90 L3
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WOD 02/20/2019

2/19/2019

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Conditioning: 12K Row
Every 2K - Run 200 Meters w/ Sandbag 45/35
*Start off with Sandbag Run and end on Rower
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WOD 02/19/2019

2/18/2019

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Strength - (18 Mins) Strict Press - 5 x 5 Reps @80% - E3M
WOD: 15 Min “Ladder”
2-4-6-8-10-12-etc….
Alternation DB Hang Clean and Jerk - 25/10 L1, 35/25 L2, 50/35 L3
Hang Knee Raise L1Toe 2 Bar L2 & L3
x1 Double Unders L1, x3 Double Unders L2, x5 Double Unders L3, 
*Move up the ladder as high as possible in 15 mins
---
Note that we're doing alternating tomorrow.  Not one side and then the other.  This was the only decent single arm video that I could find though.

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    Author

    Hello 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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