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

WOD 07/01/2020

6/30/2020

0 Comments

 
WOD: E10Ms w/ 2 Min Rest x 4 Sets
AMRAP
20 Calorie Row
12 Alt Weighted Box Step Ups on 20" - 35/26 L1, 53/35 L2, 70/53 L3
100 Meter Farmers Carry - Same weights *Counts as 10 points
*42 Points each completed round
0 Comments

WOD 06/30/2020

6/29/2020

0 Comments

 
Strength: Shoulder Press - 5 x 5 Reps @ 75%
---
Strength/Accessory: EMOM x 8 Mins
6 KB Press Left + 6 KB Press Right
---
​WOD: 15 Min AMRAP

12/10 Cal Air Bike
10 C&J - 95/65 L1, 135/95 L2, 155/105 L3
0 Comments

WOD 06/29/2020

6/28/2020

0 Comments

 
Strength: Back Squat - 5 x 5 Reps @ 75%
---
Strength/Accessory: Deficit Stiff Leg Deadlift - 4 x 6-8 Reps
*Stand on 3 mats 
---
WOD: For time
21-15-9
Front Squats - 95/65 L1, 135/95 L2, 155/105 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
0 Comments

WOD 06/27/2020

6/26/2020

0 Comments

 
Saturday Class Time at 8 AM - Two person partner WOD
‐‐-------
7 Rounds - On a 3 Min Clock
Calorie Row 18/15 L1, 20/18 L2, 25/20 L3
25 Unbroken Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
Max Burpees in remainder of 3 min
*Rest 3 Mins while partner goes
*Two Members can use same station just follow when one rests the other goes
0 Comments

WOD 06/26/2020

6/25/2020

0 Comments

 
Strength: Bench Press - 1 x 20 Reps
---
WOD: 20 Min AMRAP
4 DB / KB Thrusters - 35/25 L1, 50/35 L2 & L3
6 Knee Raise L1, 6 T2B L2, 12 T2B L3
12 No Squat Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
200 Meter Run or 250 Meter Row

​
0 Comments

WOD 06/25/2020

6/24/2020

0 Comments

 
Strength: Dead Lift - 1 x 20 Reps
---
Accessory/Strength: Single Leg Glute Brides - 3 x 10 Reps (each side)
---
WOD: For time
42 Calorie Bike
21 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
30 Calorie Bike
15 Power Cleans
18 Calorie Bike
9 Power Cleans
0 Comments

WOD 06/24/2020

6/23/2020

0 Comments

 
Part A - 10 Min Max Calorie Row
  • 2 Min Rest
Part B - 10 Min AMRAP
25 Double Unders or Attempts L1, 50 DU's L2, 50 Unbroken DU's L3
10 Burpee Box Jump Overs - 24/20 inch
  • 2 Min Rest
Part C - 10 Min Max Calorie Row
  • 2 Min Rest
Part D - 10 Min AMRAP
15 Inverted Row
10 Push Ups
5 Pistols/Single Leg Squats each Leg or 20 Air Squats
0 Comments

WOD 06/23/2020

6/22/2020

0 Comments

 
Strength: Shoulder Press - 1 x 20 Reps
---
Lift/Strength: EMOM x 6 Sets
3 Hang Power Cleans + 3 Push Press - build up
---
WOD: 30 Calorie Row
30 S2O - 95/65 L1, 135/95 L2, 185/105 L3
30 Calorie Row
---
Extra Credit: 100 Ab Mat Sit Ups or 50 GHD Sit Ups
0 Comments

WOD 06/22/2020

6/21/2020

0 Comments

 
Strength: Back Squat - 1 x 20 Reps
---
WOD: 3 Rounds
400 Meter Run
16 KB Swings - 35/26 L1, 53/35 L2, 70/52 L3
16 Banded Pull Ups L1, 16 Pull Ups L2, 16 Pull Ups L3
16 Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
0 Comments

WOD 06/20/2020

6/19/2020

0 Comments

 
Saturday Class Time at 8 AM  -  Individual Workout   
------------------
10 Min AMRAP
12/10 Calorie Bike
8 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3
Rest 3 Mins
10 Min AMRAP
12/10 Calorie Row
21 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
12 Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
Rest 3 Mins
10 Min AMRAP
12/10 Calorie Bike
8 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3
Rest 3 Mins
10 Min AMRAP
12/10 Calorie Row
21 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
12 Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
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