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  CrossFit Hot Springs

WOD 05/01/2021

4/30/2021

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Saturday Class Time at 8 Am
--------
On a 3 Min Clock
400 Meter Run
Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Rest 3 Mins
On a 3 Min Clock
400 Meter Run
Max Hand 2 Hand Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
Rest 3 Mins
400 Meter Run
Max Rope Climbs or Pull Ups
Rest 3 Mins
On a 3 Min Clock
400 Meter Run
Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
R1stest 3 Mins
On a 3 Min Clock
400 Meter Run
Max Hand 2 Hand Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
Rest 3 Mins
400 Meter Run
Max Rope Climbs or Pull Ups
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WOD 04/30/2021

4/29/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
8 Push Ups - 8 Empty Bar Power Snatch
---
Strength / Endurance: 
Ping Pong EMOM x 12
Odd - 6-8 Floor Press - 65/45 L1, 95/65 L2, 135/95 L3
Even - 6-8 Hang Power Snatch - same
- Rest 5 Mins
Strength / Endurance: Ping Pong EMOM x 12
Odd -  :30 Bike Sprint
Even - 6-8 Clean and Jerk - 65/45 L1, 95/65 L2, 135/95 L3
- Rest 5 Mins
Strength / Endurance
3 Rounds
25/20 Row / Ski / Bike
5 Thrusters - 65/45 L1, 95/65 L2, 135/95 L3
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WOD 04/28/2021

4/27/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Pull Ups - 10 Push Ups - 15 Air Squats
---
WOD:  45 Min AMRAP
1000 Meter Row / Ski / Bike
200 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
25 Hand Release Push Ups
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WOD 04/27/2020

4/26/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row - 15 Russian KB Swings
---
Lift: 
EMOM x 8 - Build Up
3 Push Jerks
---
WOD: For time
1,500-Meter Row
Then, 5 rounds of:
10 Banded Pull Ups L1, 10 Pull Ups L2, 10 Bar Muscle-Ups L3
7 Push Jerks - 75/55 L1, 155/105 L2, 235/145 L3
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WOD 04/26/2021

4/25/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run - 10 Empty Bar Front Squats
---
Lift: 
EMOM x 8 - Build Up
1 Squat Clean + 2 Front Squats
---
WOD: 10 Rounds for time
3 Deadlifts - 135/95 L1 (or 10 Russian KB Swings) 225/155 L2, 315/225 L3
10 Wall Ball - 14/10 - 10 Ft L1, 15 Wb's 20/14 - 10 Ft L2, 20/14 - 12 Ft L3
Previously done on 11-29-2020

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WOD 04/24/2021

4/23/2021

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Saturday Class Time at 8 AM
---
3 Partner Session
Split up as you wish
All Partners can go at the same time
150 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
9 x Walking Lunges (120' each)
9K Row
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WOD 04/23/2021

4/22/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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WOD: E15M x 3 Sets
15 Calorie Bike / Row / Ski
10 Kettlebell Swings  35/26 L1, 53/35 L2, 70/53 L3
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
15 Calorie Bike / Row / Ski
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WOD 04/22/2021

4/21/2021

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Warmup
---
WOD: 9 Min AMRAP
350 Meter Row
8 KB Snatch Left - 53/35
8 KB Snatch Right
Rest 3 Mins
9 Min AMRAP
250 Meter Ski
8 KB PP Left - 53/35
8 KB PP Right
15 Calorie Bike
16 Jump Lunge Burpees*
Rest 3 Mins
9 Min AMRAP
100 Meter Run
30 Double Unders
*The attached video shows "Jump Lunge Burpees."  Except that we do only two jumping lunges  Not 3 like she does for some reason.
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WOD 04/21/2021

4/20/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds @ slow pace
10 HPC w/ empty bar
10 Calorie Row
---
Lift: 
EMOM x 8 - build up
2 Hang Pwr Clean
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WOD: 3 Min AMRAP w/ 1 Min Rest x 5 Rounds
3 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
6 Push Ups
9 Air Squats
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WOD 04/20/2021

4/19/2021

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Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
20 Press w/ empty bar
10 Calorie Bike
---
Skill: 
EMOM x 10 - build up
Press + 2 PP + 3 PJ
---
Lift: 
Push Press - 5 x 5 Reps - E2M - build up
---
WOD: 22 Minute Ladder
2-4-6-8-10-etc…..
Press - 65/45 L1, 75/55 L2, 95/65 L3
Calorie Ski / Row / Bike
Pull Ups
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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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