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WOD: 18 Min AMRAP
25 Deadlifts - 95/65 L1, 135/95 L2, 185/135 L3
400 Meter Run
25 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
200 Meter Farmers Carry - 35/26 L1, 53/35 L2 70/53 L3
25 T2B or Knee Raise
25 Calorie Row
CrossFit Hot Springs |
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Strength: Dead Lift - 5 x 5 Reps @ 75% - E2M
--- WOD: 18 Min AMRAP 25 Deadlifts - 95/65 L1, 135/95 L2, 185/135 L3 400 Meter Run 25 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 200 Meter Farmers Carry - 35/26 L1, 53/35 L2 70/53 L3 25 T2B or Knee Raise 25 Calorie Row
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WOD: 45 Min Ladder
Run 100 Meters 1 Rounds of “Cindy” Run 200 Meters 2 Rounds of “Cindy” Run 300 Meters 3 Rounds of “Cindy” Run 400 Meters 4 Rounds of “Cindy” Run 500 Meters 5 Rounds of “Cindy” Run 600 Meters 6 Rounds of “Cindy” etc…………. Cindy is 5 Pull Ups 10 Push Ups 15 Air Squats *Don't forget your "Go Fast" shoes today. Strength: Shoulder Press - 5 x 5 Reps @ 75% - E2M --- Strength/Accessory: Banded Tricep Push Downs - 4 x 15-20 Reps --- WOD: For time 5 Rounds 15 Calorie Row 12 Double DB Hang Power Cleans - 25/15 L1 35/25 L2, 50/35 L3 9 Strict Double DB S2OH --- Extra Credit - Optional 100 Bicep Curls for time - 45/35 Strength: Back Squat - 5 x 5 Reps @ 75% - E2M
--- Strength/Accessory: Speed, Sumo Stance Deadlifts 10 x 3 Reps @60% - EMOM - Very Fast Pulls!!! --- WOD: 4 Rounds w/2 Min Rest between Rounds 25 Cal Bike 10 Thrusters - 65/45 L1, 95/65 L2, 135/95 L3 15 Ab Mat Sit Ups L1, 30 Ab Mat Sit Ups L2, 20 GHD Sit Ups L3 Saturday Class Time at 8 AM
--- 2 Person Partner Workout Station #1 7K Row Station #2 5 Devil Press - 25/10 L1, 35/25 L2, 50/35 L3 10 Ring Rows L1, 10 Pull Ups L2, 10 C2B Pull Ups L3 15 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3 *Station #2 sets the pace. Once the partner clears Station #2 they switch with Station #1. Keep going back and forth till 7K Row is complete. Strength: Bench Press - 1 x 20 Reps (Last done on 06/26/2020)
--- Strength/Accessory: Single Arm DB/KB Row - 3 x 10 Reps (each arm) --- WOD: E4Ms x 6 9 Banded Pull Ups L1, 9 C2B Pull Ups L2, 3 Bar Muscle Ups L3 12 Push Ups L1, 6 HSPUs L2, 6 Strict HSPUs L3 15/12 Cal Assault Bike Strength: Dead Lift - 1 x 20 Reps (Last done on 06/25/2020)
--- Strength/Accessory: Single Leg Glute Brides - 3 x 10 Reps (each side) --- WOD: 7 Rounds for time - 20 Min Cap! 12 Double DB Deadlifts - 35/25 L1, 50/35 L2, 70/50 L3 9 Double DB Hang Power Cleans 6 Double DB Burpee Step over Box w/ DBs - 20/14 inch box *KBs are acceptable instead of DBs WOD: For time
50 Burpee Pull Ups 5K Row 5K Run 50 Calorie Bike *Break up as you wish ** Yes, there will be scaling and modifying. Most will not have time to do the full workout. Unless you're a really good runner, the 5K run would take 25 to 30 minutes or more. Most will want to knock that down to a 3K. Come in and do what you can off it. Scale and or modify however you need to. Strength: Shoulder Press - 1 x 20 Reps (Last done on 06/23/2020)
--- Strength/Barbell Complex: EMOM x 6 Sets 3 Hang Power Cleans + 3 Push Press - build up (Last done on 06/23/2020) --- WOD: 5 Rounds for time 10 Alternating DB Snatch - 35/20 L1, 50/35 L2 & L3 15 Calorie Row 10 Push Ups L1, 10 HSPUs L2, 20’ Handstand Walk L3 Strength: Back Squat - 1 x 20 Reps (Last done on 06/22/2020)
--- Strength/Accessory: Rear Stepping Lunges 3 X 6-8 Reps --- WOD: 17 min AMRAP 10 Box Jumps (step down) - 20/14 L1, 24/20 L2, 30/24 L3 15 Double KB Front Squats - 26/18 L1, 35/26 L2, 53/35 L3 20 Double KB Russian Swings - same |
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