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  CrossFit Hot Springs

WOD 05/02/2022

4/30/2022

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Strength: Deadlift - 8 x 3 Reps @ 70% - EMOM
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WOD: 1/2 Murph
Run 800 Meters
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800 Meters
*Partition the reps any way you see fit.
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WOD 04/30/2022

4/29/2022

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Saturday Class time at 8 AM - 2 Person partner WOD - 25 Min AMRAP
Split up reps as you and your partner see fit
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15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
10 Knee Raises L1, 10 T2B L2 & L3
5 Burpees L1, 10 Burpees L2, 15 Burpees L3
10 DUs or attempts L1, 20 Double Unders L2, 30 Double Unders L3
15 Russian KB Swings - 53/35 L1, 70/53 L2, 106/70 L3
*You must finish each station before moving to next.  Split up as you wish!!!  There are numerous ways to split it up.  For instance, you may never touch a jump rope if your partner is really good at DU's.
*Score = Total Rounds and Reps
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WOD 04/29/2022

4/28/2022

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​Oly Lifts: Full Clean and Split Jerk - 60/3+1 x 2, 65/3+1, 70/3+1 x 2, 75/3+1 x 2, 60/2+1 x 2
Power Snatch - 60/3, 70/3, 75/3 x 2, 60/3 x 2
*Only if you have more than an hour
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Strength/Lift: 
Bench Press - 1 rep @ 90%, 1 rep @ 92.5%, 1 or MORE reps @ 95%
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​WOD: 7 Rounds for time
7 Power Snatch - 65/45 L1, 95/65 L2, 115/75 L3
7 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
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WOD 04/28/2022

4/27/2022

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​Strength/Lift: Back Squat - 4 x 8 Reps - go 5 - 10 Lbs heavier than last (04/07/2022)
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WOD: 10 Min AMRAP
250 Meter Row
5 Full Clean and Jerk - 95/65 L1, 115/75 L2, 135/95 L3
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Skill Work: 
Muscle Ups
3 x 5-8 Reps Unbroken
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WOD 04/27/2022

4/26/2022

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WOD: "Trifecta” - 6 Rounds
5 Min Air Assault Calories
3 Min Row for Calories
1 Min Max Double Unders
Score = Total Calories + Double Unders
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WOD 04/26/2022

4/25/2022

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Strength/Lift: Shoulder Press - 8 x 3 Reps @ 70% - EMOM
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WOD: 21-15-9
Air Assault Calories
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Ring Rows L1, Pull Ups L2, C2B L3
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Skill Work: 
Rope Climb Practice
5 Min EMOM - 1 Legless + 1 Regular Rope Climb
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WOD 04/25/2022

4/24/2022

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Oly Lifts: Full Snatch - 55/4, 60/3, 65/3, 70/3 x 2, 75/3, 60/2 x 2
Power Clean + Power Jerk - 55/3+1 x 2, 60/3+1 x 2, 65/3+1
*Only if you have more than an hour
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Strength/Lift: 
Deadlift - 1 rep @ 90%, 1 rep @ 92.5%, 1 or MORE reps @ 95%
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WOD: 3 Rounds for time
500 Meter Row
400 Meter Run
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WOD 04/23/2022

4/22/2022

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Saturday Class Time at 8 AM
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2 Person Partner Workout - 30 Min AMRAP 
Station #1 250 Meter Row
Station #2 10 Wall Ball + 10 Russian KB Swings
*Partners flip flop back and forth between stations
**250 Meter row sets the pace!
Score = Total Meters + Total Reps
Wall Ball - 20/14
​KB - 70/53
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WOD 04/22/2022

4/21/2022

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Strength/Lift: Bench Press - 4 x 10 Reps - E3M - go 5 - 10 Lbs heavier than last
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WOD: 5 Cycles
On a 2 Min Clock
Run 150 Meters - 75 Meters and back
10 Ring Rows L1, 10 Pull Ups L2, 8 Chest 2 Bar Pulls Ups L3
Max Ground 2 Overhead - 95/65 L1, 135/95 L2, 185/135 L3
rest 2 Mins
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Skill: Strict Ring Muscle Ups - 20 Reps for Quality not time
*Yes, you can work on other things to get stronger at pullups, C2B's, dips, ring dips, pullup negatives...if not yet capable of kipping or strict ring MU's.

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WOD 04/21/2022

4/20/2022

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Lifts: Full Clean and Split Jerk - 50/3+1, 60/3+1 x 2, 65/3+1 x 2, 70/3+1 x 3, 60/2+1 x 2

Power Snatch - 50/5 x 2, 60/3, 70/3 x 3, 60/3 x 2
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Strength/Lift:  
Back Squat - 8 x 3 Reps @60% - EMOM
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WOD: 21-15-9
Burpee Box Jumps Overs - 20/14 L1, 24/20 L2, 30/24 L3
Alternating DB Snatch (From floor) 35/25 L1, 55/35 L2, 70/45 L3
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Recovery: 
10 Mins Z1 Cardio (Pace where you can hold a conversation)
Pick your poison, Run, Row, Bike
*Again, I would choose run to do some prep for Murph.
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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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