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WOD 03/31/2018

3/30/2018

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Saturday Class Time at 8 AM - 3 Partner Workout
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Fixed Four Barbell Ladder - 40 Min
95/65 L1, 135/95 L2, 185/135 L3
1-2-3-4-5-6-7-8-9-10 - etc………..
Floor Press
Power Clean
Front Squat
Power Jerk
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Each Partner has to clear each movement rep scheme prior to the next partner moving forward.  Your turn will come quick early on.  You'll wait/rest a bit in later rounds.  
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WOD 03/30/2018

3/29/2018

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Lift: Deadlift  1-1-1
Find a Heavy set of 1 Rep on your last set - Try to improve by 5-10 lbs compared to 03-01-18
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WOD: 4 Rounds
On a 3 Mins Clock
Sled Push 20 Yards - 45/25 L1, 90/45 L2, 180/90 L3
5 Burpees
Sled Push 20 Yards
Max Deadlifts - 135/95 L1, 225/155 L2, 275/185 L3
Rest 3 Mins
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WOD 03/29/2018

3/28/2018

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Skill: Double Unders
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WOD: Part A - Start @ 00:00
50-40-30-20-10
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
*Rest remainder of time
Part B - Start @ 25:00
"Annie" 50-40-30-20-10
Double Unders
Ab Mat Sit Ups
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Accessory: Spiderman Plank - 3 x 8 Reps (per leg)

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WOD 03/28/2018

3/27/2018

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WOD: L1
4 Rounds (40 Mins)
4 Min Max Calorie Row
1 Min Max Push Ups
4 Min Max Calorie Bike
1 Min Max Pull Ups
 
L2 - 5 Rounds (50 Mins)
4 Min Max Calorie Row
1 Min Max HSPUs
4 Min Max Calorie Bike
1 Min Max C2B Pull Ups

L3 - 6 Rounds (60 Mins)
4 Min Max Calorie Row
1 Min Max Distance Handstand Walk
4 Min Max Calorie Bike
1 Min Max Rope Climbs
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Accessory: Glute Ham Sit Ups - 3 x 12-15 Reps
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March 27th, 2018

3/27/2018

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Strength: Bench Press - 3 x 5 Reps @ 70%
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WOD: Part A
6 Min AMRAP
12 Power Snatch - 95/65 L1, 115/75 L2, 135/95 L3
9 Push Press - same
6 Ring Rows L1, 6 C2B Pull Ups L2, 6 Muscle Ups L3

*Rest 2 Mins prior to moving onto Part B

Part B - 5 Min AMRAP
12 Power Cleans - 95/65 L1, 155/105 L2, 185/115 L3
9 Push Jerks - same
6 Burpee over Bar

*Rest 2 Mins prior to moving onto Part C

Part C - 4 Min AMRAP
12 Overhead Squats - 95/65 L1, 115/75 L2, 135/95 L3
12 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
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Accessory: Kettlebell Isometric Row - 3 x 8 Reps (each arm)

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WOD 03/26/2018

3/25/2018

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Warm Up: 4 Steady Rounds
10 Hang Power Cleans (empty bar)
8 Front Squats (empty bar)
6 Shoulder to Overhead (empty bar)
4 Burpees
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Lift: Back Squat  1-1-1
Find a Heavy set of 1 Rep on your last set - Try to improve by 5-10 lbs compared to 02-26-18
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WOD: 15 Min AMRAP
8 Front Squats - 65/45 L1, 95/65 L2, 135/95 L3
8 Box Jumps - 20/14 L1, 30/24 L2, 36/30 L3
8 Hanging Knee Raises L1, 8 Toes 2 Bar L2/L3
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Accessory: Hip Thrusts  3 x 10-12 Reps
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WOD 03/24/2018

3/23/2018

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Saturday Class Time at 8 AM - 2 Person Partner Workout
10 Rounds - 45 Min Cap!
100 Meter Row Sprint
10 HSPUs (L3), 5 HSPUs (L2), 10 Push Ups (L1)
1 Power Clean - 225/155 (L3), 185/135 (L2), 135/95 (L1)
200 Meter Run
*Follow the Leader...in Line Fashion
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WOD 03/23/2018

3/22/2018

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2018 CrossFit Open Workout 18.5      
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65 lb.
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Variations
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

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WOD 03/22/2018

3/21/2018

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Lift:  Jerk - (anyhow) - 5 x 1 Rep - Find a Heavy 1 Rep Max
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Lift: Deadlift  3-3-3
Find a Heavy set of 3 Reps on your last set - Try to improve by 5-10 lbs compared to 02-22-18
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WOD: In 12 Mins
Row 1500 Meters L1, Row 2000 Meters L2,L3
Max Deadlifts - 185/125 L1, 275/185 L2, 315/225 L3
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Accessory: Single Leg Bridge - 3 x 12 - 15 Reps (each side)
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WOD 03/20/2018

3/20/2018

1 Comment

 
WOD: 45 Min AMRAP
Max Calorie Assault Bike
Every 5 Mins - Run 200 M w/ Sandbag 
*Start w/ Sandbag Run - end on the bike
** Last done 11/15/2017
1 Comment
<<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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