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WOD 04/01/2022

3/31/2022

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​Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Bench Press - 
8 Power Snatch
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Strength/Lift: Bench Press - 4 x 12 Reps - E3M

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Strength/Lift #2: Power Snatch - 10 Minutes to find a 1 RM
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WOD: “Randy”
75 Power Snatch - 75/55
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WOD 03/31/2022

3/30/2022

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​Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Power Cleans - 
5 Front Squats - 5 S2O
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Strength/Lift: Back Squat - 8 x 3 Reps @ 50% - EMOM

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WOD: 4 Sets
8 Front Squats  95/65 L1, 135/95 L2, 185/135 L3
16 Hang Knee Raises L1, 16 T2B L2/L3
Assault Bike - 25 Calories
Rest 2 Minutes between rounds
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WO03/30/3022

3/29/2022

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Warm Up: Light Mobility then Run or Row
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WOD: 60 Min AMRAP

1500 Meter Row
200 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
3 Wall Walks L1, 5 WW’s L2, 8 WW's - L3
10 DU’s L1 (can include attempts), 30 DU’s L2, 45 DU's - L3
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WOD 03/28/202

3/27/2022

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​Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Deadlifts - 8 Power Cleans
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Strength/Lift - 3 Attempts after solid warm up and prep. 3 Position Squat Clean. 
Find a heavy 1 Rep - not a max unless you are feeling it.

From Floor + From Front of Knee + From Mid Thigh 
*Only if you can get there early for class or if you have more than the standard hour, do you do the above.  
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​Strength/Lift:  Deadlift - 4 x 12 Reps - E3M
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WOD/Efficiency: Ping Pong EMOM - 18 Mins
Odd - 20 Russian Swings 53/35 L1, 70/53 L2, 106/70 L3
Even- 5 Front Squats 65/45 L1, 95/65 L2, 135/95 L3
*Looking for perfect technique and proper, full range of motion.
**This should NOT smoke your lungs, adjust accordingly to obtain that stimulus.
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WOD 03/26/2022

3/25/2022

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Saturday Class Time at 8 AM
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Two Person Partner WOD:
6 Rounds Each - On a 3 Min Clock
25 Calorie Row
25 Unbroken Russian KB Swings
Max Burpee into Jump Lunge Left + Right
*Rest 3 Mins while partner goes.
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WOD 03/25/2022

3/24/2022

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
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Strength: 
Bench Press - 8 x 3 reps @50% EMOM
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WOD: 20 Min Ladder
2-4-6-8-10-12-etc
Lying Leg Raise L1, Hanging Leg Raise L2, Toe 2 Bar L3
Push Ups
Strict Pull Ups - use bands if necessary
60 Ft Sled Push (Only 1 time each round)
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WOD 03/22/2022

3/21/2022

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Press + 5 Push Press + 5 Push Jerk
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Strength/Lift #1: 
Shoulder Press - 4 x 12 Reps - E3M
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Strength/Lift:  
Split Jerk - 10 Mins to find a Heavy 1 RM
*Some of you, this might just be time to work on technique.

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WOD: 5 Rounds of
25 Unbroken Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
10  Ring Row L1, Pull Ups L2, Unbroken Chest 2 Bar Pull Ups L3
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WOD 03/21/2022

3/20/2022

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​Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Deadlifts - 8 Power Cleans
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Strength/Lift: 
Deadlift - 8 x 3 reps @50% EMOM
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WOD: 5 Rounds of
3 Min AMRAP
5 TNG Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
15 Heavy Russian Kettlebell Swings - 35/26 L1, 53/35 L2, 70/53 L3
15 Floor Press - 65/45 L1, 95/65 L2, 135/95 L3
Rest 1 Minute
*Pick Up where you left off - each Round
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WOD 03/19/2022

3/18/2022

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Saturday Class Time at 8 AM
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6 Rounds - 1 minute on each station
Station #1 Max Calorie Assault Bike
Station #2 Max Double DB/KB Hang Clean and Jerks 50/35
Station #3 Max Abmat Situps
Station #4 Run 100 Meters
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WOD 03/18/2022

3/17/2022

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Bench Press - 8 Power Snatch
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Strength/Lift: 
Bench Press - 5 x 5 reps @75% - E2M
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WOD: 7 Min AMRAP
10 Power Snatch - 55/35 L1, 75/55 L2, 95/65 L3
10 Ring Rows L1, 5 Pull Ups L2, 3 Ring Muscle Ups L3
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Extra Credit: 
200 Meter Run
Rest 1:1
200 Meter Run
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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 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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