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  CrossFit Hot Springs

WOD 2/01/2012

1/31/2012

6 Comments

 
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

WOD Demo with CrossFit Los Gatos - video [wmv] [mov] [HD mov]

**This last came up in April of 2010.  Worse...a couple days later...it came up in reverse order.
6 Comments

WOD 01/31/2012

1/30/2012

0 Comments

 
"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Matt DellaValle 11:12, Cara Hipskind 15:26 (65lbs).

WOD Demo with Cara Hipskind - video [wmv] [mov] [HD mov]
0 Comments

01/30/2012

1/30/2012

1 Comment

 
Clean and Jerk 1-1-1-1-1-1-1 reps

Michael Lynch 290lbs

WOD Demo with Michael Lynch and Eric O'Connor - video [wmv] [mov] [HD mov]
1 Comment

01/29/2012

1/30/2012

0 Comments

 
Off Day
0 Comments

WOD 01/28/2012

1/28/2012

0 Comments

 
"Desforges"

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Keith Nelson 36:59

WOD Demo with Keith Nelson - video [wmv] [mov]
0 Comments

WOD 01/27/2012

1/26/2012

0 Comments

 
For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents

Ken Cutrer 10:47

WOD Demo with Coastal CrossFit - video [wmv] [mov]

WOD Demo with CrossFit San Jose - video [wmv] [mov]

Ken Cutrer on today's WOD - video [wmv] [mov]

Reebok's Empire State Building WOD, YouTube.
0 Comments

01/26/2012

1/25/2012

0 Comments

 
8 rounds of:
Run 400 meters
Rest 90 seconds between rounds...note total time not including last rest period.

WOD Demo with Brian MacKenzie by Again Faster Equipment - video [wmv] [mov]

Note:  Odds are it will be raining tomorrow morning.  If not...we run...if it is raining...technique work on whatever you're deficient in. Of course, if you don't mind running in a little bit of rain...you can do that as well. 
0 Comments

01/25/2012

1/25/2012

1 Comment

 
Rest Day
1 Comment

WOD 01/24/2011

1/23/2012

3 Comments

 
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48

WOD Demo at NorCal CrossFit - video [wmv] [mov]
3 Comments

WOD 01/23/2012

1/22/2012

0 Comments

 
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Compare to 111022

WOD Demo with Potomac CrossFit - video [wmv] [mov]
0 Comments
<<Previous

    Author

    Hello my name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 15 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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