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WOD 07/31/2020

7/30/2020

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​Strength: Bench Press - 3 x 8 Reps @ 50%
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Strength/Accessory: Russian Twists - 4 x 20-30 Reps
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WOD: For time
7 Rounds
7 Devil Press - 35/25 L1, 50/35 L2, 70/50 L3
700 Meter Row
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WOD 07/30/2020

7/29/2020

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Strength: Deadlift - 3 x 8 Reps @ 50%
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Strength/Accessory: Super Set - 4 Sets w/ 1 minute rest between couplets
Banded Good Mornings - 4 x 15 Reps
Sky Divers - 4 x 15 Reps
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WOD: E4Ms x 5
3 Snatch Grip Deadlifts - 65/45 L1, 95/65 L2, 135/95 L3
3 Hang Power Snatch
3 Overhead Squats
12/10 Calorie Assault Sprint
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WOD 07/29/2020

7/28/2020

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Skill Work: Rope Climbs - 5 Min
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WOD: 45 Min AMRAP
1500 Meter Row
200 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
15 Push Ups L1, 10 HSPUs L2, 15 HSPUs L3
25 Double Unders or Attempts L1, 50 DU's L2, 100 DU's L3
*Very similar version done back on 07-03-2019
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WOD 08/01/2020

7/28/2020

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Saturday Class Time at 8 AM
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Individual Workout - Start on whichever AMRAP you wish

8 Min AMRAP

9 Power Cleans - 95/65 L1, 115/75 L2 135/95 L3

12 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3

Rest 2 Mins

8 Min AMRAP

250 Meter Row

5 Burpee over Erg

Rest 2 Mins

8 Min AMRAP

15/12 Calorie Bike

6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3
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WOD 07/28/2020

7/28/2020

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​Strength: Shoulder Press - 3 x 8 Reps @ 50%
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Strength/Barbell Complex: 1 Shoulder Press + 2 Push Press + 3 Push Jerk - EMOM x 8 -Build Up
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WOD: 3 Rounds
400 Meter Run (500 Meter Row for scaled)
36 Banded Pull Ups L1, 24 C2B Pull Ups L2, 12 Muscle Ups L3
75 Air Squats
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WOD 07/27/2020

7/26/2020

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Strength: Back Squat - 3 x 8 Reps @ 50%
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Strength/Accessory: Barbell Side Lateral Lunge Steps - 3 x 8 Reps (each side)
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WOD: 10 Rounds
3 Power Cleans - 95/65 L1, 155/105 L2, 225/155 L3
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
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WOD 07/25/2020

7/24/2020

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​Saturday Class Time at 8 AM
2 Person Partner Wod
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14 Rounds (7 Each Partner) - 40 Min Cap - "You go - I go"
250 Meter Row
8 TnG Power Cleans - 65/45 L1, 95/65 L2,135/95 L3
12 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
*This won't take 40 minutes

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WOD 07/24/2020

7/23/2020

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​Strength: Bench Press - 3 x 2 Reps @ 90% 
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Strength/Accessory: Dips - 4 x 8-12 Reps

Barbell Curls 45/35 - 4 x 15-25 Reps
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WOD: 3-6-9-12-15-12-9-6-3
Hang Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
Push Ups L1, Elevated Feet Push Ups L2, HSPUs L3
Pull Ups L1, C2B Pull Ups L2, Bar Muscle Ups L3
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WOD 07/22/2020

7/21/2020

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Conditioning: 3 Rounds
5 Mins
Max Calorie Row
-then
5 Mins
Max Calorie Bike
-then
5 Mins
Max Calorie Row
-then
5 Mins
Max Meter Run - 50 Meter mark and back
*Repeat 3 Sets
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WOD 07/21/2020

7/20/2020

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Strength: Shoulder Press - 3 x 2 Reps @ 90% - E3M
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Strength/Accessory: Single Arm Alternating Z Press - 4 x 8 Reps (each arm)
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WOD: 18 Min “Ladder”
2-4-6-8-10-12-etc….
Floor Press - 65/45 L1, 95/65 L2, 135/95 L3
Power Clean and Jerk - same
100 M Sprint
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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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