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

WOD 07/01/2014

6/30/2014

0 Comments

 
You'll have to show up to find out.  So...come prepared for any eventuality. 
0 Comments

WOD 06/30/2014

6/29/2014

0 Comments

 
Yes...this is a Deload week...we'll be getting maxes next week.  Either over the course of the week...or "CrossFit Total" (one day.)
---------------
Wendler Strength Cycle Week 4 Deload: Front Squat or Back Squat

5 Reps @40%
5 Reps @50%
5 Reps @60%

WOD: 4 Rounds For time
Row 500 Meters
25 Box Jumps 24/20 – STEP DOWN.

0 Comments

June 27th, 2014

6/27/2014

0 Comments

 
Normal class times tomorrow... 8, 9 and 10 AM.
----------------
Team WOD
3-man team, rotate through the following couplet*:
Person 1 - 20 sit-ups
Person 2 - Max reps Barbell, Ground to OH (use any load)**
Player 3 - Adds up total #'s lifted while Person 1 is doing sit-ups, then rotate through and repeat until 15,000 #'s is lifted. 

For Example:  A 100 # barbell  would mean 150 Reps between 3 people.

*Every 5 minutes...teams must run 400 M together.  Neither barbell lifts or situps can be done until all team members have returned to teams station.  

So...yes...you will have to have your wits about you to keep up with the #'s.  You'll need to use some strategy.  Do you use a heavier load and do fewer reps...or do you use a lighter load and do more reps?  

**You cannot decrease the load on the bar that you started with.  So, choose wisely.  Going too heavy would mean fewer reps...but if you get gassed/fatigued...you may have to rest longer bewteen lifts.  

1 Barbell if an all male or all female team.  2 bars if mixed.  But of course you must stick with the bar you start with.


Yes...Barbell Ground to OH means anyway...anyhow.


NOTE:  An alteration was made to this WOD prior to the first group going. Which was...that the WOD opened with a 400 M Run...then every 5000 #'s lifted...they ran a 400 and then thus finished with a 400 M Run for a total of 1 mile run overall.
0 Comments

WOD 06/27/2014

6/26/2014

0 Comments

 
Wendler Strength Cycle Week #3: Deadlift
Warmup Sets:
(Note* - You might want to add 10 #'s to each warmup lift)
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @75%
3 Reps @85%
1 or more Reps @95%
----------
WOD: 3 Rounds for time
5 Dead Lifts   275/185
10 Box Jumps 30/24

0 Comments

WOD 06/25/2014

6/24/2014

0 Comments

 
Wendler Strength Cycle Week #3: Bench Press or Shoulder Press

Warmup Sets:
(Note* - You might want to add 10 #'s to each warmup lift)
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @75%
3 Reps @85%
1 or more Reps @95%
------------

WOD: For time

21-15-9
Power Cleans 135/95
Double Unders x 3

0 Comments

WOD 06/24/2014

6/23/2014

0 Comments

 
WOD:  8 Min AMRAP
8 Chest 2 Bar Pull Ups
8 Wall Ball 20/14
8 Burpees

rest 2 Mins

8 Min AMRAP
8 Chest 2 Bar Pull Ups
8 Wall Ball 20/14
8 Burpees

rest 2 Mins

3 Rounds for time
100 Meter Sprint – 50 Meter mark and back
5 Push Ups
10 Perfectly Vertical KB Swings 70/53

*Vertical = ankle, knee, hip, shoulder, top of bell are in one straight vertical line – no forward lean

0 Comments

WOD 06/23/2014

6/22/2014

0 Comments

 
Wendler Strength Cycle Week #3: Front Squat or Back Squat
Warmup Sets:
(Note* - You might want to add 10 #'s to each warmup lift)
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @75%
3 Reps @85%
1 or more Reps @95%
----------------
WOD: 3 Rounds for time

Row 500 Meters
15 Overhead Squats 95/65
Row 500 Meters
15 Dead Lifts 225/155

0 Comments

WOD 06/21/2014

6/20/2014

0 Comments

 
I"m not sure why this didn't post last night.  I did it via the mobile app and it said it posted.  Clearly not.  

Since there are still quite a few people out of town.  We will only have an 8 and 9 AM class today.  

---------------
Partner WOD: 
400 M Run together
100 Air Squats
400 M Run
100 KB Swings 53/35
400 M Run
100 Pushups
400 M Run
100 KB High Pulls 53/35
0 Comments

WOD 06/20/2014

6/19/2014

0 Comments

 
Wendler Strength Cycle Week #2: Deadlift

Warmup Sets:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
3 Reps @70%
3 Reps @80%
3 or more Reps @90%
--------------
WOD:  5 Rounds of

In 3 Mins

:45 Max Setting...all out row (using your arms only insofar as to hold on to the handle...this is basically all legs)
Max Reps Dead Lifts 225/155
Rest 3 Mins between efforts

*Score = amount of Dead Lifts


0 Comments

WOD 06/18/2014

6/17/2014

0 Comments

 
Wendler Strength Cycle Week #2: Bench Press or Shoulder Press

Warmup Sets:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
3 Reps @ 70%
3 Reps @ 80%
3 or more Reps @ 90%

WOD:  
6 Min AMRAP
10 Power Snatch 135/95
5 Hand Stand Push Ups or 25 Push Ups

Rest 3 Mins then repeat

6 Min AMRAP
10 Power Snatch 135/95
5 Hand Stand Push Ups or 25 Push Ups

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