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WOD 02/01/2020

1/31/2020

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Saturday Class time at 8 AM
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2 Person Partner Workout - You Go - I Go - Tag in/out
30 Min AMRAP
3 Power Cleans - 95/65 L1, 155/95 L2, 185/135 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3
12 Wallballs 14/10 L1, 20/14 L2, 20/14 to a 15 Ft Target L3
12/10 Calorie Assault Bike
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WOD 01/31/2020

1/30/2020

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
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Strength: Bench Press - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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WOD: 5 Rounds - 20 Min CAP!
20 H2H Russian KB Swings - 35/26, 20 Alt DB Snatch (floor) 50/35 L2/L3
20 Calorie Row
10 Burpees L1, 15 Burpees L2, 20 Burpees L3
20 Pull Ups L1, 20 Pull Ups L2, 10 Bar Muscle Ups L3
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Extra Credit: 

Single Arm DB Bench Press - 4 x 8 Reps
Seal Rows - 4 x 8 Reps
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WOD 01/30/2020

1/30/2020

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Walking Lunge Steps w/ 10 lb Plate OH
15 Empty Bar Front Squats
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Strength: Back Squat - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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Skill: 
Snatch - 10 Mins Practice
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WOD: For time:
21-15-9
Power Snatch - 65/45 L1, 75/55 L2, 95/65 L3
Hang Knee Raises L1, Toes 2 Bar - L2 & L3
Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
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Extra Credit: 
For time
1000 Meter Row
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WOD 01/29/2020

1/28/2020

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Warm Up: Mobility/Agility Drills then 
Practice Movements in Training Session
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WOD: 45 Min AMRAP “Stairway to Heaven”
Climb the highest in 45 Mins
2-4-6-8-10-12-14 etc…………
Calories on Assault Bike
*Double Unders x 1 L1, x 2 L2, x 4 L3
Calories on Rower
*In the past this has been done with only 1 X the DU's.  Do it that way if you wish to test your capacity against previous attempts.
6/5/19, 1/30/19, 11/145/18, 9/19/18, 6,20/18, 2/7/18
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Extra Credit: 
1 Mile Run - Not For Time - for recovery
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WOD 01/28/2020

1/27/2020

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
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Strength: Shoulder Press - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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WOD: “Complex” For time: 5 Rounds
5 Shoulder Press 65/45 L1, 95/65 L2, 135/95 L3
10 Push Press
15 Push Jerks
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Extra Credit: 
Stationary Dips  4 x 8-12 Reps
Strict Pull Ups - 4 x Max Reps
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WOD 01/27/2020

1/26/2020

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Pull Ups
10 Air Squats
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Strength: Deadlift - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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Skill - 
Rope Climbs - 5 Mins Practice
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WOD - 
12 Min AMRAP
10 Pull Ups L1, 1 Rope Climb L2, 2 Rope Climbs L3
10 Push Ups L1 & L2, 6 HSPUs L3
10 Air Squats L1, 15 Air Squats L2, 9 Pistols (each leg) L3
12/9 Calorie Assault Bike
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Extra Credit - 
For time:
50 Wall Ball - 20/14 or scale to go unbroken
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WOD 01/25/2019

1/24/2020

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Saturday Class Time at 8 AM
3 Person Partner WOD - 36 Min AMRAP                                                        1 Partner Works at a time - Break Up as you wish                                      ---                                                                                                    3000 Meter Row                                                                                     30 Ground to Overhead - 95/65 L1, 135/95 L2, 185/135 L3                        30 Pull Ups L1, 6 Rope Climbs L2, 12 Rope Climbs L3
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WOD 01/24/2020

1/23/2020

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​Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
Strength: Bench Press
Warm Up: 5 Reps @Empty Bar, 5 Reps @40%, 5 Reps @50%, 3 Reps @ 60%,  Work Sets - E3M 3 Reps @70%, 3 Reps @80%, 3 or more Reps @90%
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WOD:  “Black Jack” L1 & L2
Push Ups / Sit Ups
1/20
2/19
3/18
4/17
5/16
etc…..
16/6
17/4
18/3
19/2
20/1
Or
“Black Jack” L3 version
Bench Press @50% / GH Sit Ups
1/20
2/19
3/18
4/17
5/16
etc…..
16/6
17/4
18/3
19/2
20/1
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WOD 01/23/2020

1/22/2020

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​Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Empty Bar Front Squats
10 Empty Bar Back Squats
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Strength: Back Squat
Warm Up: 5 Reps @Empty Bar, 5 Reps @40%, 5 Reps @50%, 3 Reps @ 60%,  Work Sets - E3M 3 Reps @70%, 3 Reps @80%, 3 or more Reps @90%
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WOD: 4 Rounds of
In 3 Minutes
300 Meter Run L1, 400 Meter Run L2 & L3
and Max Rep Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Rest 3 Mins between rounds
Number of Wall Balls each round = Score
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Extra Credit: 
Double Unders - 3 x Max Unbroken Sets
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WOD 01/22/2020

1/21/2020

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Warm Up
WOD: For Time:
1000 Meter Row + 50 Russian KB Swings + 5 Burpees
800 Meter Row + 40 Russian KB Swings + 10 Burpees
600 Meter Row + 30 Russian KB Swings + 15 Burpees
400 Meter Row + 20 Russian KB Swings + 20 Burpees
200 Meter Row + 10 Russian KB Swings + 25 Burpees
KB = 35/26 L1, 53/35 L2, 70/53 L3
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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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