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

WOD 11/30/2016

11/29/2016

0 Comments

 
WOD: 45 Min AMRAP - @ sustainable pace Z2 - NOT RACE PACE - you can talk in full sentences

500 Meter Row
400 Meter Run
50 Double Unders
20 Calorie Air Assault
---
Different way to look at how to get better at DU's.  I still very much like the Penguin because you're basically getting the same energy expenditure/stimulus as a DU but what he discusses here is something to think about and attempt until you have them.
0 Comments

WOD 11/29/2016

11/29/2016

0 Comments

 
Lift: Split Jerks - EMOM for 12 Mins @ 60-70% *Only if you can get there early for class or if you have more than the standard hour, do you do this.
---

Strength: Shoulder Press - 5 reps @40%, 5 reps @50%, 5 reps @60%, 5 reps @70% (deload)
---
Lift: Full Snatch - EMOM for 6 Mins @60%
---
WOD: 3 Rounds for time
10 Strict Knee to Elbows
10 Power Snatch - 155/105 Rx+, 95/65 Rx
10 Strict Knee to Elbows
10 Burpees
---
Rest approx 10 Mins then: *Only if you can get there early for class or if you have more than the standard hour, do you do this.

3 Rounds NFT - Efficiency
10 Glute Ham Sit Ups
​5 Bar Muscle Ups
0 Comments

WOD 11/28/2016

11/27/2016

0 Comments

 
Lift: Full Snatch - EMOM for 6 Mins @60%*Only if you can get there early for class or if you have more than the standard hour, do you do this.
---
Strength: Deadlift - 5 reps @40%, 5 reps @50%, 5 reps @60 - 70%, 5 reps @70% (deload week)
---
Lift: Full Clean and Jerk - EMOM for 6 Mins @60%
---
WOD: 3 Rounds
100 Single Unders
50 Double Unders or Penguins
---
Bonus:  3 attempts max reps strict pullups and HSPU's
---
​Extra Credit: 1000 Meter Row
0 Comments

WOD 11/26/2016

11/25/2016

0 Comments

 
Saturday Class time at 8 AM                                                                           ---
2 Person Partner Workout:  30 Min AMRAP
Station #1
5 Pull Ups Rx, or 1 Rope Climb Rx+
10 Burpees
15 Air Squats
Station #2
Max Assault Bike Calories                                                                               ---                                                                                                       Partner #1 starts on Station #1 and sets the pace as Partner #2 starts on Station #2 attempting to accumulate as many Calories as possible. Once Partner #1 completes the Triplet they switch Stations and continue on for 30 Mins. 
Score = Total Calories + Total Reps
0 Comments

WOD 11/25/2016

11/24/2016

0 Comments

 
Class times tomorrow at 7, 8 and 9 AM.
---
​Lift: Power Snatch from knee - Work up to a 1 RM
---
WOD: 5 Rounds for time
15 Deadlifts - 135/95 Rx+, 95/65 Rx
12 Hang Power Cleans
9 Front Squats
6 Calorie Assault Bike
0 Comments

Thanksgiving FGB #6

11/23/2016

0 Comments

 
"6th Annual Thanksgiving morning Fight Gone Bad"
Remember...one class and one class only at 8 AM. Just about everyone that wants to WOD can go at once. We have the capability of 65 people going at once on this one. If somehow there are more than 65 people...it's only 17 minutes long...we can have a 2nd heat right after the first.
If you're bringing a friend/visitor/holiday house guest as people have done in the past. They need to have prior or current CF experience. So...no beginners unless they can somehow instantly demonstrate competency in the movements.
-----------------------

"Fight Gone Bad!"
Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull 75/55 (Reps)
Box Jump 20" box (Reps)
Push press 75/55 (Reps)
Row (Calories)
---
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. You may start at any station.
0 Comments

WOD 11/23/2016

11/22/2016

0 Comments

 
Lift: Full Snatch - EMOM for 6 Mins @85% *Only if you can get there early for class or if you have more than the standard hour, do you do this.
---
Lift: Full Clean and Jerk - EMOM for 6 Mins @ 85%
*Only if you can get there early for class or if you have more than the standard hour, do you do this.
---
Strength: Back Squat - 8 x 3 Reps @70% - EMOM
---
WOD: “Triple 3”
Row 3000 Meters
300 Double Unders
Run 3 Miles 
0 Comments

WOD 11/22/2016

11/21/2016

0 Comments

 
Strength: Shoulder Press - 1 rep @90%, 1 rep @92.5%, 1 rep @95%
---
Lift: Two Arm Dumbbell Press - Find a 3 RM
*Only if you can get there early for class or if you have more than the standard hour, do you do this.
---
WOD: “Danny” - 20 Min AMRAP
30 Box Jump - 24/20
20 Push Press - 115/75
30 Pull Ups
​First posted 4/16/2009

​
Picture
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
0 Comments

WOD 11/21/2016

11/20/2016

0 Comments

 
Lift:  Power Clean - EMOM for 12 Mins @85% *Only if you can get there early for class or if you have more than the standard hour, do you do this. 
---
Strength: Deadlift - 4 x 8 Reps - go 5 - 10 Lbs heavier than last

WOD: “Assault Repeatability Test”
3 Rounds @ 100% effort
15 Calorie Air Assault Bike
10 Kettlebell Swings 70/53
10 Burpees
10 Kettlebell Swings 70/53
10 Burpees
10 Kettlebell Swings 70/53
15 Calorie Air Assault Bike
*rest 12 mins between efforts

0 Comments

WOD 11/19/2016

11/18/2016

0 Comments

 
Saturday 11/19/2016...no class today.  Hosting the CrossFit Gymnastics Trainer Course today and Sunday.  


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

    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