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WOD 06/22/2022

6/21/2022

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​Long Duration Cardio
12K Row
Every 2K - Run 200 Meters w/ Sandbag 50/35
*Start off with Sandbag Run and end on Rower
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WOD 06/21/2022

6/20/2022

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​Skill: Handstand Holds or Walks
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Lift: 
Warm up  2-3 Sets then right into work sets
Push Press - 4 x 10 Reps - E3M - build up
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WOD: 10 Min AMRAP
20 Push Ups L1, 10 HSPUs L2, 40’ Handstand Walk L3
12 Alt DB Snatch (from floor) 35/20 L1, 50/35 L2, 70/50 L3
---
Extra Credit:

400 Meter Run
rest 1:1
400 Meter Run
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WOD 06/20/2022

6/19/2022

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​Skill: Clean Position Drills - 3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
---
Lift: 
Warm up  2-3 Sets then right into work sets
Squat Clean and Jerk - 5 x 1 Rep @ 75% - E3M
---
Lift: 
Warm up - 2-3 Sets then right into work sets
Front Squat - 4 x 5 Reps - E3M - build up
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WOD: Every 2 Mins x 5 (No Rest Between Efforts)
2 Power Cleans - 75/55 L1, 115/75 L2, 155/105 L3
4 Front Squats Squats - same
8/6 Calorie Assault Bike SPRINT!
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WOD 06/18/2022

6/17/2022

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Saturday Class Time at 8 AM
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" Saman"
8 Rounds For Time
13 Deadlifts 185/125
17 Wallballs 20/14
400 M Run
Picture
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WOD 06/17/2022

6/16/2022

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Lift: Bench Press - 4 x 8 Reps - E3M - Build Up
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Skill: 
Double Unders
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WOD: 15 Min “Ladder”
2-4-6-8-10-12-etc….
Alternating DB Hang Clean and Jerk - 25/10 L1, 35/25 L2, 50/35 L3
Hang Knee Raise L1, Toes 2 Bar L2/L3
x1 Double Unders L1, x3 Double Unders L2, x5 Double Unders L3
*Move up the ladder as high as possible in 12 mins
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WOD 06/16/2022

6/15/2022

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Skill: Snatch Position Drills - 3 Rounds
10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position
---
Lift: Full
 Snatch - 3 x 3 Reps @ 70% - E3M
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Lift: 
Deadlift - 4 x 3 Reps - E3M - Build Up
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WOD: Every 2 Mins x 5 (No Rest Between Efforts)
2 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
4 Overhead Squats - same
8/6 Calorie Assault Bike SPRINT!
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WOD 06/15/2022

6/15/2022

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​WOD: Part A - 3 Rounds
3 Min Cal Row
2 Min Burpee Box Jump Overs - 20/14 L1, 24/20 L2/L3
1 Min Cal Bike 
*Rest 2 Mins between each round
*8 Min Rest
Part B
Every 4 Mins x 3
400 Meter Run for time - faster you go the longer you get to rest
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WOD 06/14/2022

6/13/2022

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Skill: OTM for 6 Mins
5 Deficit HSPUs (10”) Parallettes
5 Muscle Ups
or
OTM for 6 Mins
5 HSPUs
5 Chest 2 Ring Pull Ups
*There are multiple ways to scale this to your abilities.

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Lift: 
Warm up - 2-3 Sets then right into work sets
Strict Press - 4 x 10 Reps - E3M - Build Up
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WOD: 10 Min AMRAP
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
or
10 Min AMRAP
“Mary”
5 HSPUs
10 Alternating Pistols
15 Pull Ups
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WOD 06/13/2022

6/12/2022

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Skill: Clean Position Drills - 3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
---
Lift: 
Warm up  2-3 Sets then right into work sets
Full Clean and Jerk - 3 x 3 Reps @ 70% - E3M
---
Lift: 
Warm up  2-3 Sets then right into work sets
Back Squat - 4 x 5 Reps - E3M - Build Up
---
WOD: 5-4-3-2-1
Power Cleans - 95/65 L1, 135/95 L2, 185/125 L3
Pull Ups x 3 L1 (15-12-9-6-3), Rope Climbs - L3, L2
​
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WOD 06/11/2022

6/10/2022

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Saturday Class Time at 8 AM
------------
Option #1 - 30 Min Amrap - 2 Person Partner Workout

Split as needed but keep moving

80 Cal Assault Bike
80 Deadlifts 95/65 RX, 135/95 RX+
80 Push Ups
80 H2H KB Swings - 35/26 RX, 53/35 RX+
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Option #2 - 30 Min Amrap - 2 Person Partner Workout
Follow the leader

Assault Bike - 20 Calories
10 Burpee Box Jumps - 20/14 RX, 24/20 RX+
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    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.

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