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WOD 12/31/2014

12/30/2014

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No 6 PM class today (New Years Eve)...
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WOD: Individual Workout                                          

25-20-15-10-5
Full Clean 135/95
Russian KB Swings 70/53
Power Jerk 135/95
KB Goblet Squats 70/53

Or 

Partner Workout - One 1 athlete works at a time

50-40-30-20-10
Full Clean 135/95
Russian KB Swings 70/53
Power Jerk 135/95
KB Goblet Squats 70/53



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WOD 12/30/2014

12/29/2014

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Strength: Split Snatch 1-1-1-1 - take 15 mins to find a Heavy 1 Rep

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WOD: EMOM for 14  Mins

Odd Mins - 5 Handstand Push Ups - (advanced Strict HSPUs)

Even - 4 Alternating Split Snatch-60% of Heavy 1 Rep (2 each leg) 

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WOD 12/27/2014

12/26/2014

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Normal class times at 8 and 9 AM
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2 Person Partner Wod

In 5 Mins

40 Deadlifts 205/135
40 Pull Ups
4 Rope Climbs
40 Ground 2 Overhead 115/75

2 Min Rest - then repeat

In 5 Mins

40 Deadlifts 205/135
40 Pull Ups
4 Rope Climbs
40 Ground 2 Overhead  115/75

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WOD 12/26/2014

12/25/2014

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Remember...class times today (12/26/14) at 3, 4, 5 and 6 PM.  
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WOD: 4 Rounds for time

200 Meter Run
100 Meter Farmers Walk 70/53
10 Wall Ball 20/14
20 Hand Release Push Ups
20 Vertical KB Swings 53/35
20 Air Squats
20 DU's or 60 Singles

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WOD 12/24/2014

12/23/2014

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Some form of 12 Days of Christmas tomorrow at 3PM! I'll (Landon) be running the class.  Don't show up at 2. Don't show up at 3:30.  I'm locking up at 4ish.  But we will have some fun! Merry Freaking Christmas!

Come have some fun with us tomorrow!

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WOD 12/23/2014

12/22/2014

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Normal class time today (Tuesday.)  Wednesday - Open Gym at 3 PM.  Thursday closed.  Friday - afternoon classes only.  Saturday - normal class times.
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Strength:  Barbell Complex - 3 Power Snatch (floor) + 3 Hang Full Snatch + 3 OH Squat - 15 Minutes to find Maximal Load
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WOD: 21-15-9

Wall Balls 20/14
Toe 2 Bar
Burpees

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12/22/2014

12/21/2014

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Strength: 3 Hang Clean + 3 Front Squat + 3 Shoulder to Overhead - 15 Minutes to find Maximal Load

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WOD: 21-15-9

Box Jump Overs 24/20
Russian KB Swings 70/53
Pull Ups




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WOD 12/20/2014

12/19/2014

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Normal class times tomorrow at 8 and 9 AM
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10 Round Power Clean and Jerk @ 60 - 65% - 2 (pwr cleans) + 1 (jerk)
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2 Person Partner WOD: For time
1000 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row
* Rows split however you see fit, Run together, reps split however you see fit.
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If you missed one of the 1 rep max lifts this week, come on in and make it up today.
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WOD 12/19/2014

12/18/2014

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Deadlift - 20 Mins to find a 1 Rep Max

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Wod: For time - 7 Rounds - 20 Min Time Cap!
7 Thrusters 95/65
7 Burpees
7 Pull Ups
*Those of you that participated last Saturday...you know what you're in for today.
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Increase your knowledge by hearing things we discuss from different and vastly experienced coaches...watch these please.  
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Wod 12/17/2014

12/16/2014

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Strength:  Strict Press - 20 Mins to find a 1 Rep Max
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WOD: 
3 Min AMRAP

3 Power Snatch 135/95
6 Overhead Squats 135/95
9 Bar Facing Burpees

1 Min rest

3 Min AMRAP

3 Power Snatch 135/95
6 Overhead Squats 135/95
9 Bar Facing Burpees

1 Min rest

3 Min AMRAP

3 Power Snatch 135/95
6 Overhead Squats 135/95
9 Bar Facing Burpees

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<<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 10 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.

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