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WOD 06/30/2018

6/29/2018

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Saturday Class Time at 8 AM - Individual WOD
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3 Rounds of:
Row for Calories
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
Power Clean - 95/65 L1, 135/95 L2, 185/135 L3
Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
In this workout - Max Reps on each station in 90 seconds. Rotate thru each station and once you do all 4 stations - 90 second rest - Repeat 3 Rounds
Score = Reps + Calories
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WOD 06/29/2018

6/28/2018

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Skill: Double Unders - 5 Min Practice
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Accessory: Romanian Deadlifts 
 (RDL) - 3 x 8 Reps
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WOD: “Double Cross”
18 Min “Ladder”
2-4-6-8-10-12-etc……
Double Unders  x 1 L1, x 2 L2, x 5 L3
Thrusters - 55/35 L1, 75/55 L2, 115/75 L3
*Every 3 Rounds 30 Yard Sled Push - 50/30 L1, 90/50 L2, 180/100 L3 - example after 6,12,18,24,30
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WOD 06/28/2018

6/27/2018

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Skill: Snatch Technique - 10 Mins Practice
Dip + Stand
Dip + Jump
Dip + Jump + High Pull
Dip + Jump + Power Snatch
Dip + Jump + Power Snatch + OH Squat
Dip + Jump + Full Snatch
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Lift: Full
 Snatch - 5 x 3 Reps @ 70%
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WOD:  On a 2 Min Clock x 5 Sets - rest 2 Mins between efforts
5 Rack Chins L1, 5 C2B Pull Ups L2, 5 Bar Muscle Ups - L3
5 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
Max Calorie Bike

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WOD 06/27/2018

6/26/2018

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Skill:  Rope Climb Practice - 5 min 
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WOD:  12 Rounds for time - w/ a STRICT 50 Min Cap!
300 Meter Row L1, 400 Meter Row L2, 500 Meter Row L3
 1 Rope Climb or 12 Ring Rows L1, 2 Rope Climbs L2, 3 Rope Climbs L3
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WOD 06/26/2018

6/25/2018

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Skill: Kettlebell Snatch - 5 Mins Practice
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Accessory: One Arm KB Strict Press - 3 x 8 Reps (each side) - E2M
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WOD: 5 Min AMRAP
10 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
10 Goblet Squats
*rest 5 Mins
5 Min AMRAP
40’ OH Weighted Walking Lunge - No Weight L1, 35/25 L2, 45/35 L3
10 Hang Knee Raise L1, 10 T2B L2, 10 Unbroken T2B - L3
*directly into
2 Min AMRAP
Max Burpee Box Jump Over - 20/14 L1, 24/20 L2, 30/24 L3
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WOD 06/25/2018

6/24/2018

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Skill: Full Clean and Jerk Technique - 10 Mins Practice
Dip + Stand
Dip + Jump
Dip + Jump + High Pull
Dip + Jump + Power Clean
Dip + Jump + Power Clean + Power Jerk
Dip + Jump + Full Clean + Split Jerk
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Lift: Full Clean and Jerk - 5 x 3 Reps @ 70% - E2Ms
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WOD: On a 2 Min Clock x 5 Sets - rest 2 Mins between efforts
5 Burpee Over Bar
5 Power Clean and Jerk -75/55 L1, 115/75 L2, 155/105 L3
Max Calorie Row
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WOD 06/23/2018

6/22/2018

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Saturday Class Time at 8 AM
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2 Person Partner Workout - Each Partner does 10 Rounds - On a 2 Min Clock
3 Clean and Jerk - 95/65 L1, 135/95 L2, 185/135 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 6 Bar MUs - L3
9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Max Assault Bike Calories in remainder of time
Rest 2 Mins between Efforts x 10 Rounds
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WOD 06/22/2018

6/21/2018

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Strength: Bench Press - 1 RM
5 reps @ 40%, 3 reps @ 60%, 1 rep @75%, 1 rep @80
then 3 Attempts 1 @ 90%, 1 @ 100%, 1 @ 105 - 110%
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WOD: 10 Rounds - On a 1 Min Clock
rest :30 seconds between efforts

5 Hang Power Snatch + Max Push Ups
HSN = 65/45 L1, 95/65 L2, 135/95 L3
Knee Push Ups L1, Hand Release L2, Chest Slapping L3
Score = Total Push Ups
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WOD #2: 10-9-8-7-6-5-4-3-2-1
Muscle Ups
Double Unders x 3 (30,27,24,21,18,etc...) 

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Extra Credit: 
Assault Bike - 50 Cals for time
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WOD 06/21/2018

6/20/2018

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Strength: Back Squat - 1 RM  
5 reps @ 40%, 3 reps @ 60%, 1 rep @75%, 1 rep @80
then 3 Attempts 1 @ 90%, 1 @ 100%, 1 @ 105 - 110%
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WOD: 10 Rounds - On a 1 Min Clock
rest :30 seconds between efforts
5 Front Squat + Russian Kb Swings
FS = 95/65 L1, 135/95 L2, 185/125 L3
RKB = 53/35 L1, 70/53 L2, 106/70 L3
Score = Total KB Swings
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Lift: Full Clean - 5 x 3 Reps @ 70% - E3M
*Only if you have more than an hour and you can do this before or after the WOD.  

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Extra Credit: 
Ab Mat Sit Ups - 100 Reps
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WOD 06/20/2018

6/19/2018

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​WOD: 45 Min AMRAP
“Stairway to Heaven”
Climb the highest in 45 Mins
2-4-6-8-10-12-14 etc…………
Calories on Assault Bike
Double Unders
Calories on Rower
Previously done on: 12/07/2016 - 03/22/2017 - 02/07/2018
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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 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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