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WOD 07/01/2016

6/30/2016

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Skill: 5 Rounds 1 Wall Walk + 4 Shoulder Touches
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Lift: Press - 5 x 3 E2M
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Lift / Advanced ONLY! Push Press + Push Jerk + Split Jerk - OTM for 10 Mins - work up
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WOD: 10 Rounds for time
10 Russian KB Swings - 106/70 Rx+, 70/53 Rx
20'Handstand Walk - Rx+, 5 Handstand Push Ups or 20 shoulder touches (10 each side) *
*Scaling for HSPU's - there are numerous ways to scale.  We'll discuss what you're capable of before you WOD.
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Extra Credit: 400 Meter Sled Drag
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​Not familiar with Wall Walks?  Take a look, they're not a big deal.
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WOD 06/29/2016

6/28/2016

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Skill: L Sit Holds
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Lift: RDL - 5 x 2 E2M - Heavy
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Lift / Advanced ONLY! Rotating EMOM x 10 Mins Total
8 Right Arm KB Snatch - 53/35
8 Left Arm KB Snatch
*KB Never touches the ground, pace or hold in front rack position. Switch sides each minute, 5 sets on each arm
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WOD: 4 Rounds for time
15 Front Squats - 135/95 Rx+, 95/65 Rx
10 Ring Push Ups RX+ - Push Ups Rx
5 Strict Pull Ups RX+ - Pull Ups RX
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Extra Credit: 400 Meter Prowler Push
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I've posted this before.  Worth watching again for those not that familiar with an "RDL" (Romanian Deadlift.)



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WOD 06/28/2016

6/27/2016

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Lift: BP - 10 x 3 OTM - Moderate (dynamic)
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Lift / Advanced ONLY! Power Cleans from blocks (at knee) - 15 x 1 OTM - work up
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WOD: 2 Rounds 1000 Meter Row
50 S2O - 75/45 Rx+, 45/35 Rx
100 Double Unders Rx+, 50 Double Unders Rx
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Extra Credit: Rope Climb - 2 OTM for 10 Mins
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Accessory: Back Extensions - 3 x 15-20 reps
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Below is a pretty quick bench press video.  It goes over things we discuss a bit more in depth.  


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WOD 06/27/2016

6/26/2016

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Skill: Pistols
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Lift / Advanced ONLY! Power Snatch - 10 x 1 EMOM - work up
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Lift: OHS - 1 x 20 RM
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WOD: 5 Rounds of - on a 2 Min Clock
Sprint 100 Meters
5 Burpees over Barbell
Max Reps OH Squats - 115/75 Rx+, 75/45 Rx
Rest 2 Mins between Rounds
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Accessory: Bar Muscle Up or scaled Bar MU’s - 5 x Max - E3M
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Extra Credit: Glute Ham Sit Ups - 3 x 12-15 reps

​


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June 24th, 2016

6/24/2016

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Saturday 06/25/2016, Class time at 8 AM
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2 Person Partner Workout

Rotate for a total of 3 Cycles
1 Min Max Cal Row - no straps
rest 1 min as partner 2 goes
1 Min Max Russian KB Swings 53/35
rest 1 min as partner 2 goes
1 Min Max Wall Balls 20/14
rest 1 min as partner 2 goes
1 Min Max Box Jumps 24/20
rest 1 min as partner 2 goes
1 Min Max Burpees
rest 1 min as partner 2 goes

Score = calories and reps

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WOD 06/24/2016

6/23/2016

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Do not be late today.  In fact be early.  
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Skill - Muscle Up - Practice 10 mins
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Lift #1 - 10 Mins - SDL - 10 x 2 OTM - Moderate, for speed  - 
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Lift #2 - Snatch Balance - 10 x 1 OTM - work up* 
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Lift #3 - Full Snatch - 10 x 1 OTM - work up*
*Depending upon how you're feeling, keep it light if necessary on Lift #2 and Lift #3
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WOD - 3 Rounds for time - 20 Min Cap!**
Row 500 Meters
15 Overhead Squats - 95/65
Row 500 Meters
15 Deadlifts - 225/155
**This is a 10 minutes or less workout
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Snatch balance demo and discussion
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WOD 06/22/2016

6/21/2016

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Skill - Strict Pull Up - 5 mins practice
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Lift #1 - 10 Mins - FSQ - 5 x 10 E2M - Moderate
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Lift #2 / Advanced ONLY! (Meaning - if you’re full clean is really good, you can use a pretty heavy weight.  If you're a newer athlete, I don't want to see you using so heavy a weight that your form breaks down.  I want to see good lifts out of you.  Getting better, getting under the barbell is more important than load. So, go light if necessary.)
Full Clean - 3 OTM x 10 Mins - work up
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WOD - 10 Min Capacity Test 
4 Min Max Cal Row
3 Min Max Pull Ups
2 Min Max Bodyweight Back Squats (3/4 BW for Women)
1 Min Max Push Press - 135/95
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Accessory: For time
1 Mile Sled Drag - 90/50 (If anyone wants to do this, you can get one of the old sleds out and do this on the street. We have harnesses that make it fit pretty well.)
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​Those of you looking to get your first strict or to get better at pullups.  These drills can help.  Some we've discussed before, some not.  Please watch when you have a few minutes.
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WOD 06/21/2016

6/20/2016

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Skill - Kettlebell Clean and Jerk - 5 mins practice
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Lift #1 - 10 Mins - DL - 5 x 3 E2M - Heavy
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Lift #2 - 5 Mins - Pendlay Row - 3 x 8 Reps
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WOD - For Time - 20 Min Cap! (It won’t take that long)
21-15-9
Burpee Box Jump Overs - 30/24 Rx+, 24/20 Rx
Weighted Toe 2 Bar - 20/14 Rx+, T2B Rx
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Extra Credit: 3 Rounds for time
20 Meter Sled Push - 90/45
10 Hand Release Push Ups
20 Meter Sled Push
14 KB Snatch - 53/35
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Accessory: Banded Back Extensions - 3 x 15-20
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Please pay attention to this YouTube video below with Mark Bell.  You'll here a lot of the stuff we've discussed with you all when deadlifting.
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WOD 06/20/2016

6/19/2016

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Skill - Turkish Get Ups - 5 mins practice
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Lift #1 - 10 Mins - Press - 5 x 12 E2M - Moderate (You could do 2 more reps)
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WOD - For Time - 25 Min CAP! (It will not take that long)
50 Vertical KB Swings - 70/53 Rx+, 53/35 Rx
Run 200 Meters
50 Wall Ball - 30/20 Rx+, 20/14 Rx
Run 200 Meters

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Rest 3 Mins

25 Vertical KB Swings
Run 100 Meters
25 Wall Ball Run
100 Meters
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Extra Credit: Clean Grip Overhead Squats - 5 x 3 E3M*
*This is for technique/flexibility.  Work on getting a narrower grip.  It's not expected that you use a heavy load.


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WOD 06/18/2016

6/17/2016

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Class time tomorrow is 8 AM.  
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4 Person Team WOD: 5 RFT
400m last man up run*
100 dumbbell snatches 45/25
8 rope climbs**
*Will be explained for those that don't know tomorrow
**Yes, there will be scaling for the rope climbs for those that are not yet capable of them.  
***Don't forget long socks for those that will be climbing.  

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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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