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

WOD 09/01/2015

8/31/2015

0 Comments

 
Strength:  Bench Press - 3 x 12 Reps

--------------
Lift: 5 Round EMOM

Power Snatch +Hang Power Snatch
Start at 70% and add about 5-10 Lbs every minute on the minute

WOD:  "The Chief"

5 x 3:00 AMRAP with 1:00 Rest between (19 Minutes)

3 Touch and Go Power Cleans 135/95 (Rx) - 185/135 (Rx+)
6 Hand Release Push Ups (Rx) - Chest slapping Push Ups (Rx+)
9 Air Squats (Rx) - 10 Alternating Pistols (Rx+)



0 Comments

WOD 08/31/2015

8/30/2015

0 Comments

 
Strength:  Back Squat - 5/65, 4/70, 3/75, 2/80, 1/85%

----------------------
Lift:  5 Round EMOM

Full Clean 5 x 1 Rep
Start at 70% and add about 5-10 Lbs every minute on the minute
--------------
WOD:  21-15-9

Clusters 95/65(Rx) - 115/75 (Rx+)
Burpee Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)

------------
Skill / Midline Work (Optional)

Weighted Plank Holds 3 x 1:00 w/ :30 rest
---------------------------------

Cluster Demo in the Youtube Video below
0 Comments

WOD 08/29/2015

8/28/2015

0 Comments

 
Remember...only one regular class time tomorrow at 8 AM.  Then at 9 AM...we'll be having a bring a friend day.  


Previously done on 7/19/2014


8 AM Class period.  2 Person Partner Workout Rotate for a total of 3 Cycles

1 Min Max Row - no straps
rest 1 min as partner 2 goes 


1 Min Max Russian KB Swings 53/35 
rest 1 min as partner 2 goes 


1 Min Max Wall Balls 20/14 
rest 1 min as partner 2 goes 


1 Min Max Box Jumps 24/20 
rest 1 min as partner 2 goes 


1 Min Max Burpees 
rest 1 min as partner 2 goes
-----------------------------------------------------------------------
-----------------------------------------------------------------------

9 AM Class Period


Partner WOD: 4 Rounds For Time

400 M Med Ball Carry 
30 Med Balls thrown from partner to partner over the pull-up bar
500 M row strapless and rowers set @ 9 
Then 30 HRPU (Hand Release Pushups)

Partners must stay together on the run. They may switch off (the med ball) between each other during the run. 

If the ball is dropped during the run or the tosses over the bar...it's an immediate 5 burpee penalty. (Yes that means on the spot...when it's dropped.)

During the HRPU's...one partner is holding a plank at the top of the pushup while the other is doing pushups.




0 Comments

WOD 08/28/2015

8/27/2015

0 Comments

 
Strength (15 Min):  Deadlift - 5/60, 4/65, 3/70, 2/75, 1/80%

--------------------------
WOD (20 Min Cap)

10 Rounds for time
15 Deadlifts 135/95
15 Push Ups

-------------------------
Midline

Glute Ham SitUps 3 x 12-15 Reps

Accessory

Reverse Hypers 3x 12-15 Reps





0 Comments

WOD 08/26/2015

8/25/2015

0 Comments

 
Strength (15 Min):  Shoulder Press - 4 X 10

-------------------------------
WOD (25 Min):  4 Rounds

40 Calorie Row
20 Hand Release Push Ups (Rx) - 10 Handstand Push ups (Rx+)
10 Perfectly Vertical KB Swings 53/35 (Rx) - 70/53 (Rx+)

rest 1 minute between rounds
-----------------------------
Midline (4 Min):  Hollow Rock

4 x 20 seconds
40 second rest



0 Comments

wod 08/25/2015

8/24/2015

0 Comments

 
Strength (15 Min)

Bench Press - 5/60, 4/65, 3/70, 2/75, 1/80%

Lift (5 Min):   Power Snatch - 1 RM

--------------------------------
WOD (25 Min Cap)

3 Rounds --

7 Chest 2 Bar Pull Ups (Rx) - 7 Ring Muscle Ups (Rx+)
10 Power Snatch 135/95 (Rx) - 155/105 (Rx+)

rest 10 minutes

3 Rounds --

5 Hand Release Push Ups (Rx) - 5 Handstand Push Ups (Rx+)
500 M Row

0 Comments

WOD 08/24/2015

8/23/2015

0 Comments

 



Lift / Complex / Development (10 Min)

10 Mins to find a Solid 1 RM:
Full Clean w/ 3 Second Pause in bottom position + Drive directly out of hole into Thruster, no Jerk.

Strength (10 Min)

Back Squat:  4 x 10 Reps

---------------------------------------------
WOD (21 Min total)

5 Min AMRAP
5 Chest 2 Bar Pull Ups (Rx) - 1 Rope Climb (Rx+)
5 Full Cleans 135/95 (Rx) - 155/105 (Rx+)

rest 3 Mins

5 Min AMRAP
5 Chest 2 Bar Pull Ups (Rx) - 1 Rope Climb (Rx+)
5 Full Cleans 135/95 (Rx) - 155/105 (Rx+)

rest 3 Mins

5 Min AMRAP
5 Chest 2 Bar Pull Ups (Rx) - 1 Rope Climb (Rx+)
5 Full Cleans 135/95 (Rx) - 155/105 (Rx+)



0 Comments

08/22/2015

8/21/2015

0 Comments

 
Class times at 8 and 9 AM
----------
Partner WOD:  4 Rounds For Time

400 M Med Ball Carry 
30 Med Balls thrown from partner to partner over the pull-up bar
500 M row strapless and rowers set @ 9 
Then 30 HRPU (Hand Release Pushups)

Partners must stay together on the run.  They may switch off (the med ball) between each other during the run.  

If the ball is dropped during the run or the tosses over the bar...it's an immediate 5 burpee penalty.  (Yes that means on the spot...when it's dropped.)



During the HRPU's...one partner is holding a plank at the top of the pushup while the other is doing pushups.  


No...you don't get to throw the ball over the short pullup bars.  I'll tell you which ones you can use.
0 Comments

WOD 08/21/2015

8/20/2015

0 Comments

 
Lift:  Full Snatch - 1 Rep Max (15 Minutes)
-------------------
Strength:  Deadlift

4 x 10 Reps (You should be able to do more than you did on 6/12/2015)
----------------------

WOD:  For Time

200 Meter Run
21 Thrusters 95/65 (Rx) - 125/75 (Rx+)
9 Pull Ups

300 Meter Run
15 Thrusters
15 Pull Ups

400 Meter Run
9 Thrusters
21 Pull Ups

Midline (Optional):  8 Rounds

15 sec Plank
15 sec Rt Plank
15 sec Lt Plank
15 sec Superman

0 Comments

WOD 08/19/2015

8/20/2015

0 Comments

 
Lift:  Split Jerk

15 mins to find a Heavy Triple

------------

Strength:  Shoulder Press

5/60, 4/65, 3/70, 2/75, 1/80%

--------

WOD:   "Elizabeth"

21-15-9

Full Cleans 135/95
Ring Dips

Accessory:  Back Extensions 3 x 12-15 Reps

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