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WOD 07/31/2013

7/30/2013

1 Comment

 
Warmup:  Line/Agility Drills outside, Squat Prep and DU practice

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Strength:  Back Squat/Front Squat  - Rep 4 x 10 reps - go 5 or 10 lbs heavier than 07-10-13
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WOD: 15 Minute AMRAP

10 Unbroken Front Squats 135/95 - No Rack
30 Double Unders (Can anyone go unbroken on these as well?)

1 Comment

07/30/2013

7/29/2013

0 Comments

 
Warmup:  500 M Row, Shoulder mobility, handstand holds
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Strength:  Shoulder Press 

Explosive - 8 x 3 reps @60% - 10% heavier than 7/09/13
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WOD: 10 Rounds for time

12 Burpees
12 Pull Ups

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WOD 07/29/2013

7/28/2013

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Warmup:  Line/Agility Drills outside, ankle/calf prep and squat prep
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Strength: Deadlift - 5 x 3 reps @85% - 10% heavier than 07-08-13
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WOD:  4 Rounds for time

15 Kettlebell Swings 70/53
20 Box Jumps 24/20 
400 Meter Run 
20 Wall Ball Shots 20/14
15 Jumping Air Squats - Jump 6 Inches  

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WOD 07/27/2013

7/26/2013

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Class times for Saturday:  8, 9 and 10 AM  
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2 Person Team WOD: 20 min AMRAP

Rowing for calories -1 point per calorie
*Thrusters for reps 75/45 - 2 pts per thruster

Every minute on the minute, partners switch.

*No use of the foot strap (it would take to long to get in and out of in the allotted minute.)
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WOD 07/26/2013

7/25/2013

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Sorry this post is so late...spent most of the day over at the new location...didn't get home until 10:30.  Many thanks to Joey, Sam P and Michael for all their help this evening.  Got quite a bit done even with all the delays.   Huge thanks to Mike Gibson for the scissor lift.  Absolutely invaluable.
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WOD:  Filthy 50

50 Box Jumps 24/20
50 Jumping Pull Ups
50 Kettlebell Swings 53/35 (Vertical)
50 Walking Lunges - 25 each leg
50 Knee 2 Elbow
50 Push Press 45/35
50 Back Extensions or 50 Good Mornings 45/35
50 Wall Ball 20/14
50 Burpees
50 Double Unders

0 Comments

07/25/2013

7/24/2013

0 Comments

 
No "Open Gym" tomorrow.  I'll be over at the new location much of the day tomorrow trying get things ready.  
0 Comments

07/24/2013

7/23/2013

1 Comment

 
Warmup:  Agility/Line Drills outside, Squat Mob
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Strength: Back Squat or Front Squat

8 Round EMOM - 3 Reps @50%
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WOD:  7 Rounds for time

7 Unbroken Touch and Go Squat Cleans 135/95
21 Unbroken DU's or 63 Singles

**For every break in DUs you owe 1 burpee at the end of the wod.  I can't watch you all at once so be honest!!! 

1 Comment

WOD 07/23/2013

7/22/2013

0 Comments

 
Warmup:  Agility and Line Drills outside, Shoulder Mob, Handstand holds
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Strength:  Shoulder Press

5 x 5 reps @75%  (This is 75% of 90% of your 1 rep max.)
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WOD: For Time

Row 1000 Meters
30 Hang Clean and Jerk 95/65
20 Hang Clean and Jerk 135/95
10 Hang Clean and Jerk 165/115

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WOD 07/22/2013

7/21/2013

0 Comments

 
Warmup:  Line/Agility Drills outside, mobility

Strength:  Deadlift

4 x 12 reps - Find a very challenging weight - last set you should barely get 12 reps off.  For those that took part in the last strength cycle...look back at your numbers on your "max rep lifts" to get an idea of what weight to use.
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WOD:  5 Rounds of

1 Min on 2 Min rest

You have 1 minutes to do 5 Bar Facing/Over Burpees then Max Reps Deadlift 135/95.  Rest 2 mins before next round, focus on technique and not reps.

Score = Total Deadlifts -- This is a total of 5 mins of work but non-stop work.  



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WOD 07/20/2013

7/20/2013

0 Comments

 
Class times for Saturday the 20th are 7, 8, 9 and 10 AM

"Running Angie"

Two person partner WOD.  Both partners run the 400's.  Upon returning, the movements can be broken up in any way you see fit as far as who does how many reps.  However, you must complete all of the pullups before moving on to the pushups...and so on.  

400 Meter Run buy in
100 Pullups
100 Pushups
100 Situps
100 Airsquats
400 Meter Run cash out


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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 13 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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