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WOD 07/01/2015

6/30/2015

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Day 24 - 30 Burpees - 720 Total

Position Drills / Stretches - 3 Sets

10 second Quad Snatch Position
10 second Standing Overhead Position
10 second Overhead Squat Position

Strength:  Shoulder Press - 3 x 12 Reps (Look back at your #'s on 06/17 for reference)
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WOD:  10 Minute "Ladder"1-2-3-4-5-6-7-etc…….

Power Cleans and Jerk 135/95 (Rx) - 185/135 (Rx+)
T2B (Rx) - T2B x 2 (Rx+)

Accessory (Optional)

400 Meter Sled Pull

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WOD 06/30/2015

6/29/2015

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Day 23 - 30 Burpees - 690 Total
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Strength:  Bench - 3/60, 3/65, 3/70, 3/75, 3/80%
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WOD:  5 Min AMRAP

5 Pull Ups (Rx) - Chest 2 Bar (Rx+)
10 Push Ups (Rx) - Chest slapping Push Ups (Rx+)
15 Air Squats (Rx) - Jumping Air Squats (Rx+)

2 Min Rest -- then

5 Min AMRAP
50 Double Unders
20 Ab Mat Sit Ups

Accessory

400 Meter Farmers Walk

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WOD 06/29/2016

6/28/2015

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Day 22 -- 30 Burpees -- 660 Total
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Position Drills / Stretches - 3 Sets

10 second Quad Clean Position
10 second Standing Front Squat Position
10 second Front Squat Bottom Position
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Strength:  Back Squats - 3 x 12 Reps (Look back at your #'s from 6/15 for reference)
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WOD:  10 Minute "Ladder"

1-2-3-4-5-6-7-etc…….

Front Squats 135/95 (Rx) - 185/135 (Rx+)
Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)

Accessory (Optional)

400 Meter Sled Push
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This is a long one...please watch it a little at a time when you can.
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Fri, Jun 26, 2015

6/26/2015

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Class times at 8 and 9 am
-------------------
Partner WOD: Teams of 3
Run 200 Meters - relay style*
Once all 3 back 
100 American KB Swings 53/35** 
Run 200 Meters - relay style
Once all 3 back
100 Wall Balls 20/14
Run 200 Meters - relay style
Once all 3 back
100 Overhead Squats 95/65
Run 200 Meters - relay style
Once all 3 back
100 Med Ball Sit Ups 20/14
Run 200 Meters - relay style
Once all 3 back
100 Burpees
Run 200 Meters - relay style
Once all 3 back
100 Double Unders / 3 Single Jump Ropes = 1 DU

*each partner has to Run 200 Meters or Row 250 Meters (scaled)
**break up reps as you wish
***If there are 2 people, they do 66 reps instead of 100.
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06/26/2015

6/25/2015

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Burpee Challenge:   Day 19 = 30 Burpees - 570 total

Strength:  Deadlift - 4 x 12 rep

Accessory Lift

RDL - 3 x 12 reps*

Video Demo below


WOD:  5 RFT
5 Power Cleans 135/95 (Rx) - 185/125 (Rx+)
10 Toe 2 Bar
20 Calorie Row

Optional Heavy Met Con:  10 Min AMRAP

50 Meter Farmers Walk
100 Meter Run
----------------
Some great movement videos below...please watch.


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06/24/2015

6/23/2015

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Burpee Challenge:  Day 17 = 30 Burpees - 510 total
----------------

Strength:   Shoulder Press -3/60, 3/65, 3/70, 3/75, 3/80%

WOD:  15 Min AMRAP

5 Power Snatch 95/65 (Rx) - 135/95 (Rx+)
10 Pull Ups (Rx) - Chest 2 Bar (Rx+)
15 Air Squats (Rx) - Jumping Air Squats 6 inch high (Rx+)

Optional Accessory

5 Rounds:
Sled Sprint 100 Meters 45/25

Rest 1 min between efforts

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06/23/2015

6/22/2015

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Burpee Challenge:  Day 16 = 30 Burpees - 480 total

Strength:  Bench - 4 x 12 reps

Accessory Lift:  Pendlay Row 3 x 3 reps - Pause 1 second at top

WOD:   3RFT - 21-15-9 

Push Press 95/65 (Rx) - Handstand Push Ups (Rx+)
50 Double Unders

Optional Heavy Met Con

800 Meter Prowler Push 90/45

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WOD 06/22/2015

6/21/2015

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Burpee Challenge  :  Day 15 = 30 Burpees - 450 Total


Strength:    Back Squat - 3/60, 3/65, 3/70, 3/75, 3/80%

WOD:   10 Min AMRAP followed by 5 min rest....then repeat the 10 Min AMRAP   STARTS @ 25 after the hour

5 Burpee over Box 24/20

10 Wall Ball 20/14

Optional Heavy Met Con

15 Min AMRAP

50 Meter Back Rack barbell carry*

100 Meter Run

 *Those that want to do this...I'll explain how you'll feasibly do it in person
--------------
I've posted this video a couple of times now...I can't guarantee it will work for you but it has really been great for me.  I go through the sequence every time I squat or DL now.  


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In House Competition 06/20/2015

6/19/2015

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Everyone please arrive by 8 AM...especially if you're in the first heat.

Heat 1: 8:30
Heat 2: 9:00 (a few minutes after due to reset)

All of those participating...do NOT have to do the burpees for day #13 of the Burpee Challenge.  You will do plenty during the comp.
-----------------------

Teams of 3

Start 00:00

8 Mins to achieve 1 Rep Ground 2 Overhead - (1 Barbell) Mixed teams might be able to use two

Stop 08:00

1 min transition time

Start 09:00

Max Calorie Row in 5 Mins - ( 1 Rower per person)

Stop 14:00

1 min transition time

Start 15:00

6 Min AMRAP - In Line Fashion - once Partner #1 clears the movement Partner #2 follows and so on...

3 Front Squats 135/95

3 Kettlebell Burpees over Box 53/35 - 24/20*
*You drop for the burpee...and upon getting up...pick up your KB and get over the box. Might end up using dumbbells instead.

Stop 21:00

1 min transition time

Start 22:00

6 Min AMRAP - In Line Fashion - once Partner #1 clears the movement Partner #2 follows and so on...

3 Shoulder 2 Overhead 135/95

3 Kettlebell Burpees over Box 53/35 - 24/20

Stop 28:00

Directly into

Start 28:00

2 Min AMRAP - All Partners go at one time

Burpees

Stop 30:00

Score =

Total Weight

Total Calories

Total Reps


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06/19/2015

6/18/2015

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Day #12 of #30 = total 360 Burpees

Strength:  DL 3/55, 3/60, 3/65, 3/70, 3/75%

------------------
WOD:

4 Min Max Rep Deadlift 225/155 (Rx) - 275/185 (Rx+)
4 Min Max Rep Box Jump 24/20 (Rx) - 30/24 (Rx+)
4 Min Max Calorie Row

Skill

3 attempts to max rep - don’t go over 10 and must be consecutive if possible

Toe 2 Bar + Chest 2 Bar + Bar Muscle Up = 1 Rep

Accessory:  10 Round EMOM

8 Russian KB Swings 106/97  or 97/70



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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 11 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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