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  CrossFit Hot Springs

WOD 03/01/2023

2/28/2023

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Conditioning: “Cardio Ladder” - 42 Mins
2-4-6-8-10-12-etc…
Calorie Bike
Burpees
Calorie Row
Alternating Box Step Ups - 24/20
*Every 7 Mins - 10 Ring Rows L1, 1 Rope Climb L2, 1 Legless Rope Climb L3
*Start on Rope Climbs or Ring Rows
Picture
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WOD 02/28/2023

2/27/2023

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Advanced Only! Clean and Jerk 3 Sets of 1 @ 72%
*Only if you get there early or have time post workout.
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Warm Up: 
Mobility - Agility Drills - then
12-9-6 @slow pace
Row Calories
Toe 2 Bar or Hang Knee Raises
Push Press w/ empty bar
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Strength: Strict Press - 3/70, 3/80, 3+/90
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WOD: 2 Rounds For time
50 Calorie Row
15 Push Ups L1 10 Kipping HSPUs L2, 10 Strict HSPUs L3
25 Double Unders L1, 50 Double Unders L2, 100 Double Unders L3
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Accessory: 
“Shoulder Blaster”
3 Rounds - Unbroken for Rx - Men 10lb Women 5lbs - metal plates
15 Front Lateral Raises
15 Side Lateral Raises
15 Rear Lateral Raises
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WOD 02/27/2023

2/26/2023

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Advanced Only! Snatch - 3 Sets of 1 @ 77%
*Only if you get there early or have time post workout.
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Warm Up: 
Mobility - Agility Drills - then
3 Rounds @ slow pace
5 Pull Ups
10 Push Ups
15 Air Squats
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Strength: FS / BS - 3/70, 3/80, 3+/90
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WOD: E3Ms x 5 Sets
3 Power Cleans - 75/55 L1, 115/75 L2, 155/105 L3
6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9/7 Calorie Assault
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Accessory: 
100 Ab Mat Sit Ups
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WOD 02/25/2023

2/24/2023

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Saturday Class Time at 8 AM
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Partner Workout - 42 Min Cap!

6 Rounds for time - split as needed
20 Front Squats -  95/65 Rx, 135/95 Rx+
30 Wall Ball -  20/14 Rx, 30/20 Rx+
40 Calorie Assault Bike (One bike per team)
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WOD 02/24/2023

2/23/2023

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Advanced Only! Clean and Jerk - 3 Sets of 1 @75%
*Only if you get there early or have time post workout.
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Warm Up: 
Mobility and Agility Drills - then
2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: 
Bench Press 5/65, 5/75, 5+/85
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2023 CrossFit Open Workout 23.2 
23.2A:
Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

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WOD 02/23/2023

2/22/2023

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Advanced Only! Snatch - 4 Sets of 1 @ 70%
*Only if you get there early or have time post workout.

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Warm Up: 
Mobility and Agility Drills - then
3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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Strength: Deadlift 5 @65%, 5 @75%, 5+ @85%
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WOD: 15-12-9-6-3
Deadlift - 155/95 L1, 225/155 L2, 315/225 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
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Accessory: 
Rear Elevated Split Squats - 3 x 10 Reps (each leg)
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WOD 02/22/2023

2/21/2023

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4 Rounds
​1500 Meter Row L1, 2000 Meter Row L2/L3
Rest 3 Mins between efforts
*Attempt to keep splits around the same time
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WOD 02/21/2023

2/20/2023

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Advanced Only! Clean and Jerk - 3 Sets of 1 @70%
*Only if you get there early or have time post workout.
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Warm Up: 
Mobility - Agility Drills - then
2 Rounds @ slow pace
15 Light KB Presses (each side)
150 Meter Row
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Strength: Press 5/65, 5/75, 5+/85
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WOD: 18 Min Rotating EMOM
#1 - 8 Hang Power Clean - 75/55 L1, 105/75 L2, 155/105 L3
#2 - 8 S2O - same
#3 - 10 Double Unders  or attempts L1, 20 DU's L2, 30 DU's L3
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Accessory: 
Single Arm Landmine Presses - 3 x 8 Reps (each side)
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WOD 02/20/2023

2/19/2023

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​Advanced Only! Snatch - 3 Sets of 1 @75%
*Only if you get there early or have time post workout.

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Warm Up: 
Mobility - Agility Drills - then
2 Rounds @ slow pace
20 FS/BS w/ empty bar
20 Calorie Bike
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Strength: FS / BS (you choose)*
5/65, 5/75, 5+/85
*If you don't have an idea on a front squat max, you may want to stick with back squat as you recently maxed.
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WOD: For time
21-15-9
Clusters - 65/45 L1, 95/65 L2, 135/95 L3
Weighted Box Step Ups - 20/14 L1, 24/20 L2/L3
*Double DB's 25/15 L1, 35/25 L2, 50/35 L3
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Accessory Work:
 Good Mornings - 3 x 12 Reps
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WOD 02/18/2023

2/17/2023

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​Saturday Class Time @ 7:30 AM
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2 Person Partner WOD - Follow the Leader, once your partner clears the station you move in 
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​7 Min AMRAP 
30 Double Unders
9 Calorie Assault Bike 
Rest 3 mins 
7 Min AMRAP 
10 Burpee Box Overs 
9 Calorie Assault Bike 
Rest 3 mins 
7 Min AMRAP 
15 DB Snatches  
9 Calorie Assault Bike
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<<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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