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

WOD 07/01/2022

6/30/2022

0 Comments

 
Lift: Bench Press - 4 x 5 Reps - E3M - build up
---
Skill: 
Turkish Getups - 3 x 5 Each Side
---
​WOD:  
4 Rounds for time
25/22 Calories on Assault Bike
10 KB Snatch LT -  35/26 L1, 53/35 L2, 70/53 L3
10 KB Snatch RT - same
---
Extra Credit: 
5 Rounds
20 Ab Mat Sit Ups
20 V Ups
0 Comments

WOD 06/30/2022

6/29/2022

0 Comments

 
Snatch Position Drills: 3 Rounds
10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position
---
Lift: Full
 Snatch - 4 x 2 Reps @ 75% - E2M
---
Lift: 
Deadlift - 4 x 8 Reps - E3M - build up
---
WOD: “Double DT”
10 Rounds for time
12 DLs - 75/55 L1, 105/75 L2, 155/105 L3
9 HPC
6 PJ
---
Extra Credit: 
1000 Meter Row for time
0 Comments

WOD 06/29/2022

6/28/2022

0 Comments

 
​WOD: Every 3 Mins for 30 Mins
45 Seconds Max Calories Assault Bike
2:15 Walk / Rest
0 Comments

WOD 06/28/2022

6/27/2022

0 Comments

 
Skill: Skin the Cat
---
Lift: 
Warm up  2-3 Sets then right into work sets
Strict Press  4 x 2 Reps - E3M - build up
---
WOD: 5 Rounds for time
20 Ring Row X 2 L1, Chin over Bar L2, C2B Pull Ups - L3
40 Push Ups
60 Air Squats
---
Extra Credit:

800 Meter Run for time
0 Comments

WOD 06/27/2022

6/26/2022

0 Comments

 
Clean Position Drills: 3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
---
Lift: 
Warm up - 2-3 Sets then right into work sets
Full Clean and Jerk  4 x 2 Reps @ 75% - E2M
---
Lift: 
Warm up  2-3 Sets then right into work sets
Back Squat  4 x 10 Reps - E3M - build up
---
WOD: Every 3 Mins x 4 Sets (No Rest Between Efforts)
3 Clean and Jerks - 75/55 L1, 115/75 L2, 155/105 L3
6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9/7 Calorie Assault Bike SPRINT!
0 Comments

WOD 06/25/2022

6/24/2022

0 Comments

 
Saturday class time at 8 AM - “Pick Your Poison” - you and your partner may choose any of the three workouts.  Other teams may choose a different one.
---
2 Partner Workout
36 Min Ladder
2-4-6-8-10-12-14—etc…..
Calorie Assault Bike
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Vertical KB Swing 35/26 L1, 53/35 L2, 70/53 L3
*Follow the leader style - once your partner clears that station jump in. 
**How high can you climb
Or

2 Partner Workout
36 Min Ladder
2-4-6-8-10-12-14—etc…..
Double Unders - x1 L1, x2 L2, x3 L3
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Vertical KB Swing 35/26 L1, 53/35 L2, 70/53 L3
*Follow the leader style - once your partner clears that station jump in. 
**How high can you climb
Or

​2 Partner Workout
36 Min Ladder
2-4-6-8-10-12-14—etc…..
Calorie Rowing
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Vertical KB Swing 35/26 L1, 53/35 L2, 70/53 L3
*Follow the leader style - once your partner clears that station jump in. 
**How high can you climb
0 Comments

WOD 06/24/2022

6/23/2022

0 Comments

 
Lift: Push Jerk - 4 x 8 Reps - E3M - build up
--
Skill: 
Toe 2 Bar - 3 x Max Unbroken Sets
---
WOD: Part A - start 00:00
3 Rounds
8 R-Arm Kettlebell Bottoms Up Press - 18/13 L1, 26/18 L2, 35/26 L3
8 L-Arm Kettlebell Bottoms Up Press - same
30/25 Calorie Assault Bike
Start 12:00
Part B: For time
10-9-8-7-6-5-4-3-2-1
Burpee Box Over - 20/14 L1, 24/20 L2, 30/24 L3
Ab Mat Sit Ups x 1 L1, Ab Mat Sit Ups x 2 L2, GHD Sit Ups L3
0 Comments

WOD 06/23/2022

6/22/2022

0 Comments

 
Skill: Snatch Position Drills - 3 Rounds
10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position
---
Lift: 
Squat Snatch - 5 x 1 Rep @ 75% - E3M
---
Lift: 
Sumo Deadlift - 4 x 3 Reps - E3M - build up
---
WOD:  3 Min AMRAP w/ 2 Min Rest x 3 Sets
3 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
6 Ring Rows L1, 6 Chest 2 Bar Pull Ups L2, 6 Bar Muscle Ups L3
9 Air Squats L1, 9 Jumping Air Squats - L2, 9 Pistols - L3
0 Comments

WOD 06/22/2022

6/21/2022

0 Comments

 
​Long Duration Cardio
12K Row
Every 2K - Run 200 Meters w/ Sandbag 50/35
*Start off with Sandbag Run and end on Rower
0 Comments

WOD 06/21/2022

6/20/2022

0 Comments

 
​Skill: Handstand Holds or Walks
---
Lift: 
Warm up  2-3 Sets then right into work sets
Push Press - 4 x 10 Reps - E3M - build up
---
WOD: 10 Min AMRAP
20 Push Ups L1, 10 HSPUs L2, 40’ Handstand Walk L3
12 Alt DB Snatch (from floor) 35/20 L1, 50/35 L2, 70/50 L3
---
Extra Credit:

400 Meter Run
rest 1:1
400 Meter Run
0 Comments
<<Previous

    Author

    Hello 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.

    Archives

    September 2024
    August 2024
    July 2024
    June 2024
    May 2024
    April 2024
    March 2024
    February 2024
    January 2024
    December 2023
    November 2023
    October 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    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