CrossFit Hot Springs

09/09/2026

Wednesday 09-09-2026
WOD: Each For Time
0:00-12:00
600 M Run L1, 800 M Run L2, 1000 M Run L3
30 AbMat Situps L1, 40 GHD Sit-Ups or 40 V-Ups L2, 50 Reps L3
50 American Kettlebell Swings 26/18 L1, 35/26 L2, 53/35 L3
12:00-24:00
600/500 M Row L1, 800/700 M Row L2, 1000/900 M Row L3
30 AbMat Sit-Ups L1, 40 Reps L2, 50 Reps L3
30 Alternating Db Sn**ches 25/15 L1, 40 Reps 35/25 L2, 50 Reps 50/35 L3
GOALS 8:00-10:00 per piece - Time Cap: 11:00 per piece
Score = Sum Total Time of Both Pieces

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09/07/2026

Tuesday 09-08-2026
STRENGTH: Front Squat + Back Squat
Every 2:00 x 3 Sets
3 Front Squats @ 75-80%
Directly into
Every 2:00 x 3 Sets
3 Back Squats @ 70%
Percentages are based on 1RM Front Squat and 1RM Back Squat.
This is a deload squat week in the strength cycle. We are hitting both the Front and Back Squat to reduce total leg loading while still training quality positions and strength. The Back Squat at 3x3 @ 70% is moderate, and the Front Squat at 3x3 @ 75-80% still delivers a real strength and position stimulus.
Loading Notes:
Front Squats open at 75% and build to 80% only if depth and elbow position hold.
Back Squats stay flat at 70% across all three sets, no building today.
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WOD: For Time
15 Single Arm Kettlebell Thrusters (Right Arm)
15 Line Facing Burpees
15 Single Arm Kettlebell Thrusters (Left Arm)
15 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Right Arm)
12 Line Facing Burpees
12 Single Arm Kettlebell Thrusters (Left Arm)
12 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Right Arm)
9 Line Facing Burpees
9 Single Arm Kettlebell Thrusters (Left Arm)
9 Line Facing Burpees
Time Cap: 12:00
Score = Time
Kettlebell: 26/18 L1, 35/26 L2, 53/35 L3
*Level 1: Reduce the Rep Counts to 12-9-6
GOAL 7:00-11:00 Tme Cap 12 Minutes

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09/07/2026

Monday 09-07-2026 - Class Time at 8 AM
STRENGTH: Deadlift - Every :45 x 12 Sets

2 Reps @ 60% of 1RM Deadlift

The focus here is quick quality doubles with an emphasis on breaking the bar off the floor. Twenty-four total reps at 60% keeps the progression moving forward without overloading the body this week.

Loading Notes: 60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
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WOD: 4 Sets of
1:00 AMRAP / Rest 1:30
Set 1
10/8 Banded Pullups or 12 Jumping L1, 12 Pull-Ups L2, 15 Reps L3
Max Calorie Bike
Set 2
Previous Score in Bike Calories
Max Pull-Ups
Set 3
Previous Score in Pull-Ups
Max Calorie Bike
Set 4
Previous Score in Bike Calories
Max Pull-Ups
Score = Total Reps (including the first 15 Pull-Ups)
Example: If an athlete completes 12 calories in Set 1, they begin Set 2 with 12 calories before accumulating max Pull-Ups. If they then complete 16 Pull-Ups, Set 3 begins with 16 Pull-Ups.
*You're trying to finish the pull up reps scheme in :35 or less. Choose a number of reps accordingly.

09/04/2026

Saturday Class Time at 8 AM
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​For Time, With a Partner:
Sequence 1, 4 Rounds:
5 Power Cleans
10 Burpee Box Jump-Overs
15 Pull-Ups L3, 12 Reps L2
Then:
1000/900m Row
Sequence 2, 3 Rounds:
10 Power Cleans
10 Burpee Box Jump-Overs
12 Pull-Ups L3, 9 Reps L2
Then:
1000/900m Row
Sequence 3, 2 Rounds:
15 Power Cleans
10 Burpee Box Jump-Overs
9 Pull-Ups L3, 6 Reps L2
Goal Time 24 to 32 Minutes - Time Cap: 32:00
Score = Time
Power Cleans, : 185/125 L3, 155/105 L2
Power Cleans, : 155/105 L3, 135/105 L2
Power Cleans, : 135/95 L3, 115/75 L2

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09/04/2026

Friday 09-04-2026
Strength: Back Squat Every 3:00 x 4 Sets
Set 1: 8 Reps @ 67-72%, Set 2: 8 Reps @ 67-72%
Set 3: 8 Reps @ 67-72%, Set 4: 8 Reps @ 67-72%
Loading Notes
-All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
-If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
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WOD: For Time - 3 Rounds
300 M Run L1, 400 M Run L2 & L3
21 American Kettlebell Swings 35/18 L1, 44/26 L2, 53/35 L3
40ft Single Arm Overhead Walking Lunge (20ft Each/Arm)
Goal Time 10 to 13 Min - Time Cap 15 Min
* L1 can scale to Russian swings and front rack walking lunge if necessary.

09/03/2026

Thursday 09-03-2026
STRENGTH: Bench Press - Every 2:00 x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%

Loading Notes:
Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
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WOD: 16:00 EMOM
Minute 1: 12/9 Calorie Bike L1, 15/11 Cal L2, 18/13 Cal L3
Minute 2: 12/10 Beginner Pushups L1, 15/12 Pushups L2, 20/15 Reps L3
Minute 3: 20 Abmat Situps L1, 15 GHD Sit-Ups L2, 20 Reps L3
Minute 4: Rest
Score = Rounds Completed
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb
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Extra/Optional/Accessories:
For Quality - 3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold

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09/02/2026

Wednesday 09-02-2026
WEIGHTLIFTING: Power Clean + Front Squat + Power Clean
14:00 EMOM
Minute 1: 1 Power Clean + 2 Front Squats + 1 Power Clean
Minute 2: 3 Seated Box Jumps to High Box
For Load
Loading Notes:
Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
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WOD: AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift 60% of 1RM L1, 185/125 L2, 225/155 L3
Station 2: Ring Rows or Banded Strict L1, Strict Pull-Up L2 & L3
Station 3: Squat Jumps L1, Box Jump L2 & L3 24/20"
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
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Extra/Optional/Accessories:
For Quality - 3 Sets:
10-12 Dual Dumbbell Hammer Curls
8-10 Glute Ham Raises
:30 Weighted Sorenson Hold

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08/31/2026

Tuesday 09-01-2026
WOD: For Time
75 Single Unders L1, 40 Double-Unders L2, 50 Reps L3
30 Wall Balls 14/10 L1, 30 Reps 20/14 L2, 40 Reps L3
24 Med-Ball Box Step-Overs L1, 30 Reps L2 & L3 24/20"
14 Box Piked Pushups L1, Strict HSPU's L2, 20 Reps L3
150 Single Unders L1, 80 Double-Unders L2, 100 Reps L3
14 Box Piked Pushups L1, Strict HSPU's L2, 20 Reps L3
24 Med-Ball Box Step-Overs L1, 30 Reps L2 & L3
30 Wall Balls 14/10 L1, 30 Reps 20/14 L2, 40 Reps L3
75 Single Unders L1, 40 Double-Unders L2, 50 Reps L3
GOALS 13:00-17:00 Time Cap: 20:00
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Extra/Optional/Accessories
For Quality: 4 Sets
10/10 Standing Barbell Calf Raises
15-20 Seated Medball Knee Extensions
20 Empty Barbell Z-Press @ Controlled Tempo

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08/31/2026

Monday 08-31-2026
​WEIGHTLIFTING: Power Sn**ch
12:00 EMOM
Minute 1: 3 Power Sn**ch @ 70-80%
Minute 2: 10-15 Toes to Bar
% of 1RM Power Sn**ch
Loading Notes
Reps are not touch and go today; reset the bar on the floor and reestablish position on every single. Open around 70% and build so the final two sets land closer to 80%, with the goal of clean, repeatable speed under the bar rather than a max effort.
Toes to bar volume is a technical choice, pick a rep number and variation you can hold across all six sets without breathing fatigue driving the set.
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WOD: Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (4/arm) 25/15 L1, 35/25 L2, 50/35 L3
6 Lateral Burpees over the Dumbbell L1, 8 Reps L2, 10 Reps L3
Score = Sum Total Time
Goal - Trying to finish each round in 2 minutes.
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Extra/Optional/Accessories
For Quality - 3 Sets:
6-8 DB Cuban Rotations
8/8 Three Point DB Row
:45 Weighted Forearm Plank

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08/28/2026

Saturday Class Time at 8 AM
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For Time, 3-Person Team
Station 1
Complete Both:
180 Wall Balls 20/14 L3, 14/10 L2
45 Wall Walks 10" L3, 35 Reps to 15" L2, 30" L3
Two athletes work simultaneously, one on each movement, while the third rests. Rotate as desired. Both movements must be completed before advancing to Station 2.
Into:
Station 2
Complete Both:
180 Box Jump-Overs 24/20"
180 American Kettlebell Swings 53/35 L3, 35/26 L2
Two athletes work simultaneously, one on each movement, while the third rests. Rotate as desired. Both movements must be completed to finish the workout.
Goal 18 to 24 Minutes - Time Cap: 27:00

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