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

WOD 10/01/2020

9/30/2020

0 Comments

 
Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
5 - Six Count Burpees
---
Strength: Dead Lift - 1 x 20 Reps
Previously done on 8/13/2020 and 6/25/2020
---
Strength/Accessory: Single Leg Glute Brides - 3 x 10 Reps (each side)
---
WOD: For time
42 Calorie Bike
21 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
30 Calorie Bike
15 Power Cleans
18 Calorie Bike
9 Power Cleans
*Last done on 06/25/2020
0 Comments

WOD 09/30/2020

9/29/2020

0 Comments

 
WOD: E10Ms w/ 2 Min Rest x 4 Sets
AMRAP
20 Calorie Row or Bike 
12 Alternating Weighted Step Ups on 20 inch box - 35/26 L1 53/35 L2,  70/53 L3
100 Meter Farmers Carry - same loads *Counts as 10 points
*42 Points each completed round
Last done on 07/01/2020
0 Comments

WOD 09/29/2020

9/28/2020

0 Comments

 
​Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
---
Strength: Shoulder Press - 1 x 20 Reps
Previously done on 8/11/2020 and 6/23/2020
---
Strength: EMOM x 6 Sets
3 Hang Power Cleans + 3 Push Press - build up  Last done on 08/11/2020
--- 
WOD:  For Time
30 Calorie Row
30 S2O - 95/65 L1, 135/95 L2, 185/105 L3
30 Calorie Row
---
Bonus/Extra Credit: 100 Ab Mat Sit Ups or 50 GHD Sit Ups
0 Comments

WOD 09/28/2020

9/26/2020

0 Comments

 
​Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Empty Bar Front Squats
10 Empty Bar Back Squats
---
Strength: Back Squat - 1 x 20 Reps
Previously done on 8/10/2020 and 6/22/2020
---
Strength/Accessory: Rear Stepping Lunges 3 X 6-8 Rep
---

WOD: 3 Rounds
400 Meter Run
16 KB Swings - 35/26 L1, 53/35 L2, 70/52 L3
16 Banded Pull Ups L1, 16 Pull Ups L2, 16 C2B Pull Ups L3
16 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
0 Comments

WOD 09/26/2020

9/25/2020

0 Comments

 
Saturday Class Time at 8 AM
Pay attention below to alternate version for those that were here for all the pullups today.
---
10 Min AMRAP
12/10 Calorie Row
8 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3*
Rest 3 Mins - then
10 Min AMRAP
12/10 Calorie Bike
21 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
12 Box Jumps - 20/16 L1, 24/20 L2, 30/24 L3
Rest 3 Mins - then
10 Min AMRAP
12/10 Calorie Row
8 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3
Rest 3 Mins - then
10 Min AMRAP
12/10 Calorie Bike
21 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
12 Box Jumps - 20/16 L1, 24/20 L2, 30/24 L3
---
*Instead of pullups/c2b's/bar mu's in AMRAP 1 and 3
5 Pushups L1, 8 Pushups L2, 5 HSPU's L3

0 Comments

WOD 09/25/2020

9/24/2020

0 Comments

 
Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
---
Strength: Bench Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
---
“Complex” EMOM x 8 *
5 Strict Pull Ups + 5 Dips
*I would do this after the workout below.
---
WOD: For time
500 Meter Row
21 Floor Press - 95/65 L1, 135/95 L2, 155/105 L3
21 Banded Pull Ups L1, Pull Ups L2, C2B Pull Ups L3
750 Meter Row
15 Floor Press
15 Strict Banded Pull Ups L1, Strict Pull Ups L2, Strict C2B Pull Ups L3
1000 Meter Row
9 Floor Press
9 Strict Banded C2B Pull Ups L1, Strict C2B Pull Ups L2, Bar Muscle Ups L3
0 Comments

WOD 09/24/2020

9/23/2020

0 Comments

 
Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Hang Power Cleans - empty bar
10 Front Squats
10 Power Jerks
---
Strength: Dead Lift - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
---
“Complex” EMOM x 8
6 Rear Elevated Split Squats Left + 6 Rear Elevated Split Squats Right
---
WOD: 6 Min “Ladder”
2-4-6-8-10-etc…
Hand 2 Hand Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
Rest 2 Min
6 Min “Ladder”
2-4-6-8-10-etc…
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
0 Comments

WOD 09/23/2020

9/22/2020

0 Comments

 
Warm Up: Mobility/Agility Drills then
Light Row and Bike for 5 Mins
---
Part A

E4Ms x 5 Sets
Bike - 3 Min Max Calories w/ 1 Min Rest
Part B
E4Ms x 5 Sets
Row - 3 Min Max Calories w/ 1 Min Rest
0 Comments

WOD 09/22/2020

9/21/2020

0 Comments

 
Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
---
Strength: Shoulder Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
---
Lift/Strength: “Complex” EMOM x 8 - build up
3 Snatch High Pulls + 3 Hang Power Snatch
*Advanced Only - 3 Snatch High Pull + 3 Hang Full Snatch
---
WOD: 15 Min AMRAP @ sustainable unbroken pace
12 Calorie Row or Bike
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3
6 S2O - 75/55 L1, 115/75 L2, 155/105 L3
0 Comments

WOD 09/21/2020

9/20/2020

0 Comments

 
​Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row - 10 KB Swings - 10 Wall Ball
---
Strength: Back Squat - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
---
Lift/Strength: “Complex” EMOM x 8 - build up
3 Clean High Pulls + 2 Hang Power Cleans + 1 Front Squat
*Advanced Only - 3 Clean High Pulls + 3 Hang Full Cleans
---
WOD: E3M x 5 @ blistering fast pace
2 DL - 75/55 L1, 115/75 L2, 155/105 L3
4 Hang Power Clean
6 Front Squat
8 Calorie Row or Bike
​
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