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WOD 05/01/2020

4/30/2020

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Filthy Fifty-ish
For time:

50 Box jump/ Step ups
50 Pull ups/ Bent over rows
50 Kettlebell swings
50 Alternating Lunges
50 Knees to elbows/ Sit ups
50 Push press, BB/DB/KB- 45/35
50 Good Mornings BB/DB/KB
50 Wall ball shots/ Thrusters BB/KB/DB
50 Burpees
50 Double unders/ 100 singles
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WOD 04/30/2020

4/29/2020

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Strength: Superset 4 x 8-10 reps
Weighted(or not) cossack squat
Pistol (to a chair)
Jumping squats
2 minute rest of course between supersets
---
WOD: 16 min emom
Min 1: 6 hang squat cleans w/ BB, KB or DB (3 per side if KB or DB)
Min 2: 12-14 jumping lunges
Min 3: 5 burpees into max tuck jumps for remainder of the min
Min 4: rest
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WOD 04/29/2020

4/28/2020

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WOD: 9 minute AMRAP
5 Burpees
10 Jumping Lunges
15 Sit Ups
20 Double Unders or 20 Jumping Jacks or 40 Single Unders
Rest 2 Min
7 minute AMRAP
5 Burpees
10 Jumping Lunges
15 Sit Ups
20 Double Unders or 20 Jumping Jacks or 40 Single Unders
Rest 2 Min
5 minute AMRAP
5 Burpees
10 Jumping Lunges
15 Sit Ups
20 Double Unders or 20 Jumping Jacks or 40 Single Unders
Rest 2 Min
3 minute AMRAP
5 Burpees
10 Jumping Lunges
15 Sit Ups
20 Double Unders or 20 Jumping Jacks or 40 Single Unders
Rest 2 Min
1 minute AMRAP Max Sit ups

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WOD 04/28/2020

4/27/2020

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Strength: Super set 4 x 8-12 reps
Curls (per arm)
Bent over rows (per arm)
40 shoulder taps in between each set* (push up position, 20 per arm)
Rest two minutes between supersets
*Curls plus Rows = one set, just in case anyone was wondering                    ---
WOD: For time
18-15-12-9-6-3
Kettlebell Swings
Dips on chair/whatever you have
200 m run in between each round (So that's 5 rounds of running)
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WOD 04/27/2020

4/26/2020

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Strength: Rotating EMOM x 12
Min 1- Cossack Squat 30 sec
Min 2- Reverse Lunges 30 sec
Min 3- KB Stiff leg Deadlifts 30 sec
Min 4- Goblet Squats 30 sec
---
WOD: 3 Rounds of 10-8-6-4-2 
Vert Kettlebell Swings
Alternating Toe Reach
Alternating KB squat cleans
V-Ups
KB Sumo Deadlift High Pull
Russian twist x2 (R/L=1)
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WOD 04/24/2020

4/23/2020

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Strength:
Even Min - :30  Z press*
Odd Min - :30 Diamond Push-ups
*If you don't have two like db's or kb's, figure out how many you can do splitting up for :30 (half the time one arm, the other :15 the other arm)
---
WOD: Every 4 minutes x 5 rounds
10 - Alt.KB/DB C&J (5 each arm)
10 - Renegade Push-up/ Rows 
20 - Russian Twists

20 - Double unders or 40 singles or 20 Jumping Jacks
​*If you don't have two like db's, do hand release pushups.
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WOD 04/23/2020

4/23/2020

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Strength: 4 rounds
One arm Overhead lunge 6-8 per arm
Right into 30 sec bottom of goblet squat hold
---
WOD: 20 min EMOM
Min 1 – 5-7 burpee into SQUAT jump
Min 2 – 40 shoulder touches (push up position)
Min 3 – Toe touches to KB/DB for full minute
Min 4 – Rest



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WOD 04/22/2020

4/21/2020

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30 Minute rotating EMOM
Minute 1- Dubs/singles/J.Jacks
​Minute 2- Sit Throughs

Minute 3- Step-ups
Minute 4- Walk out Push-Ups
Minute 5- Alt. Toe Reaches
Repeat 6 rounds- Rest when needed
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WOD 04/21/2020

4/20/2020

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Strength: Superset - 3 rounds
30 sec handstand hold immediately into
Max seated strict press (20 reps max/10 max per arm if only have one DB or KB) Rest 2 min between sets
---
WOD: 25-15-5-15-25
Push press (each arm if just one db or kb) *
3x double unders  (so...75-45-15-45-75)
200 m run or row (some of you have a rower of your own) between rounds
*A few of you do have your own barbell.  So I wouldn't do more than 95#'s on this so as to nearly go unbroken on the push presses if not unbroken.

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WOD 04/20/2020

4/19/2020

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Strength: Ping Pong EMOM x 10
Even minutes - Wall sit (try to go the entire min)
Odd minutes - 30 sec Max Goblet Squats with KB, DB, or whatever you have
---
WOD: 
For time
20-18-16-14-12-10-8-6-4-2
Alternating Reverse Lunges

20-18-16-14-12-10-8-6-4-2 V-ups or Situps
20-18-16-14-12-10-8-6-4-2 Vertical KBS 
You can swing a db from the end but it's not quite as natural feeling as using a KB
---
Extra Credit: Plank Holds
4 sets of 1 min, 30 sec Rest
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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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