5 x 1 - Arch Ups w/ Barbell
Skill: 3 x 1 - Skin the Cat
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WOD: For time - 10 Min Cap!
Karen - 150 Wall Ball - 20/14 (all levels)
rest 5 Mins
For time - 10 Min Cap!
Annie - 50-40-30-20-10
Double Unders
Ab Mat Sit Ups
CrossFit Hot Springs |
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Skill: 3 Sets NFT 5 x 1 - Arch Ups w/ Barbell Skill: 3 x 1 - Skin the Cat --- WOD: For time - 10 Min Cap! Karen - 150 Wall Ball - 20/14 (all levels) rest 5 Mins For time - 10 Min Cap! Annie - 50-40-30-20-10 Double Unders Ab Mat Sit Ups
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WOD: 18 Min AMRAP 60 Calorie Row 60 Ft Front Rack Barbell Walking Lunge - 45/35 L1, 65/45 L2, 95/65 L3 Rest 8 Mins 18 Min AMRAP 40 Calorie Bike 40 Ft Overhead Barbell Walking Lunge - Same bar/loads Skill: 5 x 1 - Candlestick Roll Up Skill: 5 x 1 - Handstand Wall Walk + Forward Roll --- WOD: For Max Reps 5 Min Burpees 4 Min Double Unders 3 Min Row for Calories 2 Min No Rack Push Press - 55/45 L1, 75/55 L2, 95/65 L3 1 Min Hand Release Push Ups Strength: Snatch - 5 x 1 Rep @ 82.5% --- Strength: Pause Front Squat - 4 x 2 Reps @ 75% - 1 Second Pause --- WOD: 2 Mins Max Effort w/ 1 Min Rest - Repeat 3 times at Max Effort 10 Front Squats - 65/45 L1, 95/65 L2, 135/95 L3 10 Calorie Row 5 Burpee over Rower --- Extra Credit: Super Set - 3 Sets of 10 Double Arm DB Strict Press Max Strict Pull Ups rest 2 Mins between efforts Saturday Class Time at 8 AM
Two person Partner WOD: 30 Min AMRAP Station #1 - 300 Meter Sand Bag Run (sets the pace) Station #2 - 5 Deadlifts - 155/95 L1, 225/155 L2, 315/225 L3 10 Box Jump Overs - 20" L1, 24" L2, 30" L3 *Score = Total Rounds + Reps *Partner #1 Runs as Partner #2 does AMRAP. Partner #1 must tag Partner #2 upon returning and switch. Partner #1 picks up exactly where Partner #2 left off Strength: Clean - 5 x 1 Rep @80% --- Strength: Back Squat - 4 x 2 Reps @ 70% --- WOD: L1 - 6 Min AMRAP 6 Double KB Front Squats - 35/26 12 Russian KB Swings (1 bell) - 35/26 WOD: L2/L3 - 6 Min AMRAP 6 Double KB Thrusters - 35/26 L2, 53/35 L3 9 Double KB Russian Swings - 35/26 L2, 53/35 L3 --- Extra Credit / Accessory Z Press - 3 x 5 Reps Skill: 3 Sets Banded Strict Muscle Ups --- 5 Sets w/ 60 second rest 1 Dip + 5 Second Hold at the top --- WOD: 20 Min AMRAP 100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3 15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 (Unbroken) --- Extra Credit: 50 Cal Assault Bike WOD: 45 Min AMRAP 400 Meter Row L1, 500 M Row L2 15 Ring Rows L1, 10 C2B's or 2 Rope Climbs L2 --- WOD: L3 - 60 Min AMRAP 500 Meter Row 2 Legless Rope Climbs Skill: 3 Rounds Butterfly Box Scoop Drills --- WOD L1 8 Min AMRAP 20 Double Unders or attempts 16 Alternating Walking Front Rack Lunge Steps - 65/45 rest 4 Mins than 8 Min AMRAP 15 Double Unders or attempts 16 Power Cleans - 65/45 WOD L2/L3 8 Min AMRAP 40 DU's L2, 40 DU's Unbroken L3 16 Alt. Walking Front Rack Lunge Steps - 95/65 L2, 135/95 L3 rest 4 Mins than 8 Min AMRAP 30 Double Unders L2, 30 DU's Unbroken L3 16 Power Cleans - 95/65 L2, 135/95 L3 Strength: Snatch - 5 x 1 Rep @80% --- Pause Front Squat - 4 x 2 Reps @ 70% - 1 Second Pause --- WOD: 6 Min CAP!! 21-15-9 Overhead Squats - 65/45 (L1), 95/65 (L2), 135/95 (L3) Vertical KB Swings - 35/26 (L1), 53/35 (L2), 70/53 (L3) --- Extra Credit / Accessory Single Leg Glute Bridges 3 x 12-15 reps (each side) |
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. |