• CrossFit Hot Springs
  • WOD Blog
  • Costs/Training/Class Schedule
  • Facility
  • Demos
  • Contact Information
  • CrossFit Friends
  CrossFit Hot Springs

05/31/2014

5/30/2014

0 Comments

 
Normal class times tomorrow...8, 9 and 10 AM.  

Group warmup again for tomorrow.  These have worked well this week.  Please be on time for the class period you're coming to.
----------------
WOD:  5 Rounds for time

5 Deadlifts 275/185    
10 Box Jumps 24/20

rest 2 mins

4 Rounds for time

5 Deadlifts 185/135
10 Sit up 2 Stand Up

rest 2 mins

3 Rounds for time

5 Deadlifts 135/95
10 Ab Mat Sits w/ Med Ball 20/14 – ball hits ground behind head & ball hits in front of feet


There are two different ways to do sit up to stand up...some of you may not be able to do the rolling version we've done in the past.  If not...I would bet you'll be able to do the anchored variety. 
0 Comments

WOD 05/30/2014

5/29/2014

0 Comments

 
Group warmup:  
-----------
Skill Work – 15 Mins

Pistols or 1 Leg Squats onto a Box
3 Attempts to Max alternating – 20 Max attempt (10 each side)
-----------------

WOD:  10 Min AMRAP

5 Squat Cleans 135/95
15 Vertical KB Swings 70/53
30 Double Unders

rest 5 Mins

Then for time:

Run 400 Meters
Row 500 Meters
20 Burpee over Erg (rower)

0 Comments

WOD 05/28/2014

5/27/2014

0 Comments

 

Skill Work – 15 Mins

Handstand Holds or Hand Stand Walks

3 Attempts for distance
-----------
WOD:

5 Min AMRAP:
30 Double Unders
15 Power Snatch 75/55

Rest 3 Mins

5 Min AMRAP:
30 Double Unders
15 Power Snatch

Rest 3 Mins

5 Min AMRAP:
30 Double Unders
15 Power Snatch

Score = Total reps

0 Comments

05/27/2014

5/26/2014

0 Comments

 
On a 10 Min clock do 10 Rounds of the Bear Complex.

With whatever time is left once you've completed the 10 rounds, Max Row for Calories

Start @ 00:00

10 Rounds of the below Barbell Complex

*5 Burpees immediately if you drop the bar

**"Tap and go"...once you pick up the bar, if it's more than a Tap and Go = 5 Burpees

“Bear Complex”  135/95

Power Clean
Front Squat
Push Press
Back Squat
Push Press (from the back)
Max Row after 10 Rounds completed

Stop 10:00

Rest 5 Mins then:

Starting @ 15:00

You have 10 minutes to complete 5 Rounds of the below triplet.
Whatever time is left on the clock...again, Max Row for Calories.

5 Rounds for time:

3 Burpees
6 Toe 2 Bar
9 Wall Balls 20/14
Max Row after 5 Rounds completed

Stop 25:00

Score = Total amount of Calories Rowed


Below is an example of 1 round of the Bear Complex.

0 Comments

WOD 05/26/2014

5/25/2014

0 Comments

 
Class times tomorrow...Memorial Day...8 and 9 AM only.
-------------
“Murph”

For time:

Run 1 Mile
Then*
100 Pull Ups
200 Push Ups
300 Air Squats
Then
Run 1 Mile

*Exercises can be partitioned anyway you see fit. 
Some of you may choose to cut everything in half.   
For those that have never attempted "Murph" before, to give you an idea...40 minutes is a pretty decent time...without wearing a weight vest.

Picture
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. 
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

First posted (on mainsite) 18 August 2005

0 Comments

05/24/2014

5/23/2014

0 Comments

 
Warmup:  Please be on time.  Lalo and I'll will lead you through a really thorough warmup based on what we did last weekend during the CF Gymnastics Trainer Course.  
-----------
WOD: 20 Min AMRAP

20 Russian Swings 70/53
20 Box Jumps
20 Burpees
20 Double Unders

You'll have 1 minute to grab some water at the end of the 20 minutes...then...

****Finisher...400 Meter Run for time  

0 Comments

05/23/2014

5/22/2014

0 Comments

 
Warmup:  500 M Row, Russian KB swings...any mobility you need to do.

Any of you that missed last Friday's 1 Rep Max Conventional Deadlift...should do that instead today.
------------
Strength:  

Sumo Deadlift 3 x 1 rep 

Stiff Leg Deadlifts 3 x 6 reps
----------------

Wod:  "Jackie"

1000 Meter Row

50 Thrusters 45/35

30 Pull Ups

NO ONE...I REPEAT...NO ONE better drop a bare barbell tomorrow when you finish the thrusters.  

0 Comments

05/21/2014

5/20/2014

0 Comments

 
Warmup: 500 M Row, Shoulder/OH prep
-------------
Strength:  Shoulder Press  3 x 1 rep

Pendlay Rows  3 x 5 reps

-----------
WOD:  "Isabel"

30 Snatch 135/95

        Scaled loads 115/75
                               95/55

Check out Ben Smith owner/operator of CrossFit Krypton and CrossFit Games competitor and "Isabel."

0 Comments

WOD 05/20/2014

5/19/2014

0 Comments

 

Wod: "Barbara"

5 Rounds for time

(3 Min rest between each completed round)*

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

*Simply pay attention to the clock.  Wait 3 minutes after finishing a round and begin the next round.

0 Comments

WOD 05/19/2014

5/18/2014

0 Comments

 
Warmup:  5 Min DU or Single Under practice... then 10 walking lunges each leg, 10 backward lunges each leg...then whatever squat and front rack mobility you need to do if any.
-------------
Front Squat 3 x 1 rep

Good mornings 3 x 5 reps
------------------
WOD - For time:

21-15-9
Deadlifts 185/95
Box Jumps 24/20

0 Comments
<<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.

    Archives

    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    February 2011
    January 2011
    October 2010
    September 2010

    RSS Feed