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WOD 12/31/2019

12/30/2019

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Cal Bike - 5 Pull Ups - 5 Push Ups - 5 Air Squats
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WOD: “Farewell 20x19” 2 Person Partner Session
Split Up as you wish - 1 Person goes at a time
*Can be done as an individual
1. 19 Calorie Assault Bike - Each
2. 19 Deadlifts - Total - 135/95 L1, 225/155 L2, 315/225 L3
3. 19 Push Ups L1, 10 HSPUs Each L2, 19 HSPUs - Each L3
4. 19 Calorie Row - Each
5. 19 Power Cleans - Total - 95/65 L1, 155/105 L2, 225/155 L3
6. 19 Pull Ups L1 Total, C2B Pull Ups L2, Bar Muscle Ups L3
7.  2 Sets of 20 Single unders L1, 19 DU's x 6 Sets L2, 19 DU's - x 10 Sets L3 Total
8. 19 Front Squats Total - 65/45 L1, 95/65 L2, 135/95 L3
9. 19 Burpees Total
10. 19 Meter Runs x 20 - Total Run together (190 M total)
11. 19 S2O Total - 65/45 L1, 95/65 L2, 135/95 L3
12. 19 Alt. OH Weighted Lunge Steps w/45/35 Plate - Total L1, Each L2 & L3 
13. 20 Bench or Parallette Dips L1, 19 Ring Dips Total L2 & L3
14. 19 Calorie Assault Bike - Each
15. 19 Floor Press Total - 65/45 L1, 95/65 L2, 135/95 L3
16. 19 Knee Raise L1, Total L2, 19 T2B - Each L3
17. 19 Calorie Row - Each
18. 19 SDL High Pull Total - 65/45 L1, 95/65 L2 & L3
19. 19 Air Squats - Total L1, Each L2 & L3 
20. 19 Meter Sled Push x 10 Total  All levels.  

**If you're a single, you'll do all the reps on the ones that say "each." You'll do half the reps where it says "total."
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WOD 12/30/2019

12/29/2019

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10/8 Cal Bike
10 Band Pull Aparts
10 Band Dislocates
10 Empty Bar Push Press
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Strength: Push Press - 5 x 3 E3M
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Accessory: 
Seated DB Cleans - 3 x 6 Reps
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WOD: E90 seconds w/ 90 second rest x 6 sets
12/10 Calorie Assault Sprint
Max S2O - 75/55 L1, 105/75 L2, 155/105 L3
*Unbroken - Do not put down the bar
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Extra Credit: 
1 Mile Run @ Moderate Pace
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December 27th, 2019

12/27/2019

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Saturday Class Time at 8 AM - Individual Workout
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1 Min on each station

Max Shoulder 2 Overhead - 65/45 L1, 95/65 L2, 135/95 L3
Max Row for Calories
Max Box Jumps -20/14 L1, 24/20 L2, 30/24 L3
Max Shoulder 2 Overhead - 65/45 L1, 95/65 L2, 135/95 L3
Max Row for Calories
Max Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3

Rest 2 Mins - Repeat 4 Times - Total time 30 min
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WOD 12/27/2019

12/26/2019

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Row
10 Side Hip Circle Steps Left
10 Side Hip Circle Steps Right
10 Squats
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Skill: 
Single Leg Squats - 5 Min Practice
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Strength: 
Front Squat - 3 x 12 Reps
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WOD: E3M x 6 Sets
3 PC - 75/55 L1, 105/75 L2, 155/105 L3
12/10 Calorie Assault Bike SPRINT!
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Extra Credit: 
400 Meter Sled Pull
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WOD 12/26/2019

12/26/2019

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10/8 Cal Bike
5 Pull Ups
5 Walk out Push Ups
5 Jumping Air Squats
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Skill: 
Deficit HSPUs, HSPUs, Hand Stand Holds
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Strength: 
Ping Pong EMOM x 10M
Odd - 10 Deadlifts - 65/45 L1, 95/65 L2, 135/95 L3
Even -  5 Push Ups L1, 10 Push Ups L2, 5 Strict HSPUS L3
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WOD: E12M x 2
40 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
40 Alt DB Snatch - 35/25 L1, 50/35 L2, 70/50 L3
40 Ring Rows L1, Pull ups L2, C2B Pull Ups L3
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​Extra Credit: 
For time
1000 Meter Row
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WOD 12/24/2019

12/23/2019

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Warm Up
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WOD: “12 Days of Christmas”
1 Pull Up L1, C2B Pull Up L2, Muscle Up L3
2 Back Squats -  65/45 L1, 95/65 L2, 135/95 L3
3 Shoulder 2 OH
4 Front Squats
5 Hang Power Cleans
6 Deadlifts
7 Calorie Assault Bike
8 T2B
9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
10 Calorie Row
11 Burpees onto Plate
12 120’ Sled Push
​*Depending upon how many people, I'll have a sub for sled.
or
“8 Days of Hanukkah" 8 RFT
8 DL - 65/45 L1, 95/65 L2, 135/95 L3
8 HPC
8 FS
8 S2O
8 BS
8 Cal Row
8 Handstand Push Ups
8 C2B Pull Ups
8 T2B
8 Cal Bike
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WOD 12/23/2019

12/22/2019

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Side Hip Circle Steps Left
10 Side Hip Circle Steps Right
10 Hip Circle Squats
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Strength: RDL - 3 x 5 E3M
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WOD: E8Ms x 5 Sets
12/10 Calorie Assault Bike
10 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
10 Burpee over Box - 14 L1, 20/14 L2, 24/20 L3
20 Air Squats L1, 30 Air Squats L2, 20 Alternating Pistols L3
10 Power Clean and Jerks - 65/45 L1, 95/65 L2, 135/95 L3
100 Meter Sprint
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Extra Credit: 
GHD Sit Ups - 3 x 12-15 Reps
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WOD 12/21/2019

12/20/2019

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Saturday Class Time at 8 AM
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:60 on each station like "Fight Gone Bad." However, there's a :30 transition period to the next station. 3 Rounds still, like FGB.
:60 Rest after each Complete Round (You've completed all 6 stations)
#1 Assault Bike Calories
#2 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
#3 Push Ups
#4 Air Squats
#5 Shoulder to Overhead - 55/45 L1, 75/55 L2, 95/65 L3
#6 Double Unders
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WOD 12/20/2019

12/19/2019

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
10 Empty Bar Hang Power Cleans
10 Empty Bar Push Jerks
10 Push Ups
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Strength: Bench Press - E3M
5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
*Ask for a spotter on your heavy attempts

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WOD: 5 Rounds for time
20 Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
15 Dead Lifts - 135/95 L1, 185/135 L2, 225/155 L3
10 Box Jumps 20/14 L1, 24/20 L2, 30/24 L3
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Wod 12/19/2019

12/18/2019

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Pull Ups
10 Push Ups
15 Air Squats
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Skill:  
Snatch Balance - 10 Mins Practice
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WOD: E7M x 4 Sets
15/12 Calorie Assault Bike
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Muscle Ups L3
6 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
9 Burpees
6 Power Snatch - same
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Muscle Ups L3
15/12 Calorie Assault Bike
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Extra Credit: 
For time
100 Empty Bar Bicep Curls - 45/35
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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 11 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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