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WOD 02/01/2022

1/31/2022

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Push Ups - 8 Pull Ups
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​Strength/Lift: 
E:90 x 4
1 Strict Press + 2 Push Press + 3 Push Jerk - Build Up to Heavy 1 Rep
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​WOD: For time - 36 Min Cap!
10 Inverted Barbell Row L1, 1 Rope Climb L2&L3
10 Double Dumbbell / Kettlebell Push Press - 25/15 L1, 35/25 L2, 50/35 L3
20 Inverted Barbell Row L1, 2 Rope Climb L2&L3
20 Double Dumbbell / Kettlebell Push Press - 25/15 L1, 35/25 L2, 50/35 L3
30 Inverted Barbell Row L1, 3 Rope Climb L2&L3
30 Double Dumbbell / Kettlebell Push Press - 25/15 L1, 35/25 L2, 50/35 L3
20 Inverted Barbell Row L1, 2 Rope Climb L2&L3
20 Double Dumbbell / Kettlebell Push Press - 25/15 L1, 35/25 L2, 50/35 L3
10 Inverted Barbell Row L1, 1 Rope Climb L2&L3
10 Double Dumbbell / Kettlebell Push Press - 25/15 L1, 35/25 L2, 50/35 L3
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WOD 01/31/2022

1/30/2022

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Hang Power Cleans
5 Front Squats
5 Jerks
---
Strength/Lift: 
Complex
Squat Clean + Hang Squat Clean + Jerk
E90s x 6 Sets - Build up
---
WOD: 15 Min Ladder
2-4-6-8-10-12-etc…
Squat Clean and Jerk -  65/45 L1, 95/65 L2, 135/95 L3
Pull Ups L1, C2B Pull Ups L2, Bar Muscle Ups L3
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WOD 01/28/2022

1/27/2022

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​Warm Up: Mobility/Agility Drills then 3 Rounds
8 Hang Power Snatch - empty bar
4 OH Squats - empty bar
---
Strength/Lift: 
Snatch - anyhow
10 Mins to find a 1 Rep Max
---
2013 CrossFit Open Workout 13.1 - 17 Min AMRAP
40 Burpees
30 Snatch - 75/45
30 Burpees
30 Snatch - 135/75
20 Burpees
30 Snatch - 165/100
10 Burpees
Max Snatch - 210/120
*Scale as needed
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WOD 01/27/2022

1/27/2022

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​Warm Up Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Deadlifts
8 Back Squats
---
Strength/Lift #1:

Back Squat - 4 x 4 Reps @70-80% - E2Ms
---
Strength/Lift #2: 
Deadlifts
4 x 3 Reps @75 to 80% - E2Ms
---
WOD: 3 Rounds for time
21 Calorie Bike
15 Banded Pull ups L1, Pull Ups L2, C2B Pull Ups L3
9 Deadlifts - 65/45 L1, 95/65 L2, 135/95 L3
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WOD 01/26/2022

1/25/2022

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Warm Up Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Hang Clean - empty bar
4 Front Squat - empty bar
---
Strength/Lift #1:

Power Clean - Touch and Go! - E3Ms
Set #1 - Max Reps @ 70%
Set #2 - Max Reps @ 65%
Set #3 - Max Reps @ 60%
Set #4 - Max Reps @ 55%
*Once you break Touch and Go you stop
---
Strength/Lift #2:

Front Squat- E2Ms
Set #1 - Max Reps @ 83%
Set #2 - Max Reps @ 79%
Set #3 - Max Reps @ 75%
---
WOD: For time
50 Calorie Row
40 DB Snatch - 50/35
30 Wall Ball - 20/14
20 Wall Walks
10 Muscle Ups or 10 C2B Pull Ups
*Time Cap 20 Mins
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WOD 01/25/2022

1/24/2022

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​Warm Up Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
---
WOD - Part A - 
For time
9 - 7 - 5
18/14/10 Band Pull Ups L1, 18/14/10 Pull Ups L2, 9/7/5 Bar MU's L3
33-27-21
Hang Knee Raise L1, Toe 2 Bar L2 & L3
*Rest 3 Mins then Part B
Part B - For time
3 Rounds
60 Ft Double DB Overhead Walking Lunges - 25/10 L1, 35/25 L2, 50/35 L3
30 Ab Mat Sit Ups L1 & L2, 30 GHD Sit Ups L3
10 Push Ups L1, 20 Push Ups L2, 30 Push Ups L3
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WOD 01-24-2022

1/23/2022

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Warm Up Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
3 Cleans + 3 S2O + 3 Front Squats + 3 S2O
---
Strength/Lift:

10 Mins to find a 1 Rep Max on this Complex
Clean + S2O + Front Squat + S2O
---
WOD Rotating EMOM x 8 Mins
Min #1 - 1-2 Rope Climbs or 3 Beginner Rope Climbs
Min #2 - 4-6 Clusters (Squat Clean into Thruster)
75/55 L1, 115/85 L2, 155/105 L3

*Rest 3 Mins then Part B
Part B - 3 Rounds
Run 800 Meters or Row / Ski 1000 Meters
40 S2O - 45/35 L1, 65/45 L2, 75/55 L3
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WOD 01/20/2022

1/19/2022

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​Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Hang Power Snatch
---
Strength/Lift #1: For time - On a 4 Min Clock
10 Power Snatch @ 80-85%
Rest 2 Min then Lift #2
Strength/Lift #2: Power Snatch
EMOM x 8 Sets - 2 Touch and Go Power Snatch @ 75%
* Rest 2 Mins then Lift #3
Strength/Lift #3: Power Snatch
E90s x 6 Sets - 5 Touch and Go Power Snatch @ 50%
---
WOD: 10 Min AMRAP
15 Calorie Row / Ski
12 Burpee Box Jumps - 20/14 L1, 24/20 L2 & L3 
9 Front Squats - Same weight as Lift #3
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WOD 01/19/2022

1/18/2022

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
3 DL + 3 HPC + 3 S2OH
---
WOD: 45 Min Ladder
2-4-6-8-10-12-etc…
Meter Row / Ski / Bike
DL + HPC + S2OH
BB# - 95/65 L1, 135/95 L2, 155/105 L3
200 Meter Row / Ski / Bike
2 DL + 2 HPC + 2 S2OH
400 Meter Row / Ski / Bike
4 DL + 4 HPC + 4 S2OH
600 Meter Row / Ski / Bike
6 DL + 6 HPC + 6 S2OH
etc...
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WOD 01/18/2022

1/17/2022

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
---
WOD - Part A - 10 Min AMRAP
7 Ring Rows or Inverted Barbell Row
14 Jumping Air Squats
21 Ab Mat Sit Ups
*Rest 3 Mins then Part B
Part B - 10 Min AMRAP
25 Ft One-Arm DB OH Walking Lunge Steps - 35/25 L1, 50/35 L2 & L3 
15 Double DB Deadlifts - 35/25 L1, 50/35 L2 & L3 
10 Hang Knee Raises L1, 10 T2B L2 & L3
*Rest 3 Mins then Part C
Part C - 10 Min AMRAP
10 One-Arm DB Overhead Squats - 35/25 L1, 50/35 L2 & L3
5 Beginner Rope Climbs L1, 1 Rope Climb L2, 2 Rope Climbs L3
15 Ab Mat Sit Ups L1 & L2, 10 GHD Sit Ups L3
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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 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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