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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
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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 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 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 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 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 Part A - 10 Min Max Calorie Row
25 Double Unders or Attempts L1, 50 DU's L2, 50 Unbroken DU's L3 10 Burpee Box Jump Overs - 24/20 inch
15 Inverted Row 10 Push Ups 5 Pistols/Single Leg Squats each Leg or 20 Air Squats 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 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 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 |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 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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