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2 Person Partner Wod - "Dirty 30" - 30 Min AMRAP
30 Cal Assault Bike
30 Vertical KB Swings 35/26 L1, 53/35 L2, 70/53 L3
30 Wallballs 14/10 L1, 20/14 L2, 30/20 L3
30 Ring Rows L1, 30 Pullups L2, 30 C2B's L3
Break up reps any way you see fit
CrossFit Hot Springs |
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Saturday Class Time at 8 AM
--- 2 Person Partner Wod - "Dirty 30" - 30 Min AMRAP 30 Cal Assault Bike 30 Vertical KB Swings 35/26 L1, 53/35 L2, 70/53 L3 30 Wallballs 14/10 L1, 20/14 L2, 30/20 L3 30 Ring Rows L1, 30 Pullups L2, 30 C2B's L3 Break up reps any way you see fit
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Warm Up: Mobility/Agility then 3 Rounds NFT
20 Double Unders 10 GHD Sit Ups or 15 Ab Mat Sit Ups 10 Pull Ups or Ring Rows 10 S2O - (empty bar) --- Lift: S2OH - Build up to a 1 Rep Max --- WOD: Run 300 Meters L1, Run 400 Meters L2 & L3 30 S2O - 95/65 L1, 135/95 L2, 185/135 L3 30 Ring Rows L1, Pullups L2, C2B Pull Ups L3 Run 300 Meters L1, Run 400 Meters L2 & L3 --- Extra Credit: Super Set 4 Sets w/ 1 Min rest between couplet Barbell Curl - 15 Reps Banded Tricep Push Downs - 15 Reps Warm Up: Mobility/Agility
--- Conditioning: E10Ms w/ 2 Min Rest x 4 Sets AMRAP 20 Calorie Row 12 Alternating Weighted Step Ups 14" box L1, 20" box L2 & L3 Loads - 35/26 L1, 53/35 L2, 70/53 L3 100 Meter Farmers Carry - same weights *counts as 10 points *42 Points each completed round Warm Up: Mobility/Agility then 1 Round NFT
250 Meter Row 20 Deadlifts from mid shin (empty bar) 250 Meter Row 20 Hang Power Cleans (empty bar) 250 Meter Row 20 Front Squats (empty bar) --- Lift: Power Clean - Build up to a 1 Rep Max --- WOD: E4Ms x 6 Sets 3 Deadlifts - 75/55 L1, 135/95L2, 155/105 L3 6 Hang Power Cleans 3 Front Squats 6 S2O 9/7 Cal Row --- Extra Credit Rear Elevated Split Squats - 3 x 12 Reps (each leg) Warm Up: Mobility/Agility then 3 Rounds NFT 8 Cal Bike 16 Handstand Shoulder Taps or 16 Alternating DB Presses (Light) 12 DB Overhead Squats --- Lift: Power Snatch - Build to a 1 Rep Max --- WOD: E4Ms x 6 Sets 3 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 9 Ring Rows L1, 6 Pull UpsL2, 6 C2B Pull Ups L3 9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 9/6 Cal Assault Bike L1, 12/9 L2 & L3 * If you need to modify further from the L1 - 9 Russian KB Swings - 53/35 in place of the snatches --- Extra Credit: EMOM x 8 Mins - 1 Legless Rope Climb or Reg Rope Climb EMOM x 8 Mins - 2 Heavy Snatch Pulls Saturday Class Time at 8 AM: 2 Person Partner Workout --- Partner #1 goes first - Partner #2 follows, each will do 8 x 2 Min AMRAPS 65/45 L1, 95/65 L2, 135/95 L3 2 Min AMRAP w/ 2 Min Rest x 8 Sets 5 Snatch Grip Deadlifts 5 Hang Power Snatch 5 Overhead Squat 5 Burpee over Bar L1, 10 Burpee over Barbell L2&L3 Max Row for Cal on whatever time left of 2 Min Clock *Score = Total Calories Advanced ONLY! CJ - 75/1x3s
*Only if you get there early or have time post workout. --- Warm Up: Mobility and Agility Drills - then 2 Rounds @ slow pace 10 Kettlebell Halos 10 Push Ups 10 Pull Ups --- Strength: Bench Press - 3 Attempts to hit 1 Rep Max --- WOD: 6 Min Ladder 2-4-6-8-10-12-etc….. Ring Rows L1, Pullups L2, C2B Pull Ups L3 DB Hang CJs - 35/25 L1, 50/35 L2 & L3 *Rest 2 Mins Repeat same amount of Reps for time going DOWN the ladder *See if you can get under 6 mins - NO PACING going up Ladder --- Extra Credit: Handstand Holds - 3 x Max Holds Bar Muscle Ups 3 x 3 to 5 Reps unbroken Advanced ONLY! SN - 75/1x3s *Only if you get there early or have time post workout. --- Warm Up: Mobility and Agility Drills - then 3 Rounds @ slow pace 10 Goblet Squats w/ 2 second pause on bottom 10 Russian Swings 10 Kettlebell Good Mornings --- Strength: Dead Lift - 3 Attempts to hit 1 Rep Max --- WOD: On a 3 Min Clock Run 300 M L1, 400 Meters L2 & L3 + Max Wall Balls - 30/20 Max Wall Balls 14/10 L1, 20/14 L2, 30/20 L3 Rest 2 Mins, Repeat 4 Times *Score = Total Wall Balls each round --- Extra Credit: Rear Elevated Split Squats - 3 x 12 Reps (each leg) Heavy Russian KB Swings - 1 x 50 Reps (unbroken) Warm Up: Mobility - Agility Drills - then
2 Rounds @ Steady pace 10 Burpee onto Plate 10 Ring Rows 7 Calorie AB --- WOD: Every 5:00 x 8 Sets Calorie on AB 20/15 L1, 25/18 L2, 30/20 L3 Max Effort Record Splits Advanced ONLY! CJ - Work up to a 90-95% x 1 Rep
*Only if you get there early or have time post workout. --- Warm Up: Mobility - Agility Drills - then 2 Rounds @ Slow pace 15 Light KB Presses (each side) 150 Meter Row --- Strength: Strict Press - 3 Attempts to hit 1 Rep Max --- WOD: EMOM x 12 Mins L1 - 1 Hang Power Clean + 2 Power Jerks - 95/65 + 10 Double Unders --- L2 - 1 Hang Power Clean + 2 Power Jerks - 135/95 + 15 Double Unders --- L3 - 1 Hang Power Clean + 2 Power Jerks - 185/135 + 20 Double Unders --- Extra Credit: Z Press - 3 x 10 Reps Shoulder Stone - 3 x 5 Reps (each side) |
AuthorHello 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. |