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WOD 04/01/2021

3/31/2021

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​Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Hang Power Cleans - empty bar
10 Front Squats
10 Power Jerks
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Strength: Dead Lift  3 x 6 Reps - E3Ms @ Moderate Load
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WOD: E4Ms x 5
3 Snatch Grip Deadlifts - 65/45 L1, 95/65 L2, 135/95 L3
3 Hang Power Snatch
3 Overhead Squats
12/10 Calorie Air Bike Sprint
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WOD 03/31/2021

3/30/2021

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Warm Up: Mobility/Agility Drills then
Light Row and Bike for 5 Mins
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WOD: 45 Min AMRAP
1500 Meter Row
200 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
15 Push Ups L1, 10 HSPUs L2, 15 HSPUs L3
25 Double Unders or Attempts, 50 DU's L2, 100 DU's L3
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WOD 03/30/2021

3/29/2021

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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 - 3 x 6 Reps - E3Ms @ Moderate Load
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WOD: 3 Rounds
400 Meter Run (500 Meter Row for scaled)
36 Banded Pull Ups L1, 24 C2B Pull Ups L2, 12 Muscle Ups L3
75 Air Squats
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WOD 03/29/2021

3/28/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 KB Swings
10 Wall Ball
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Strength: Back Squat - 3 x 6 Reps - E3Ms @ Moderate Load
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WOD: 10 Rounds
3 Power Cleans - 95/65 L1, 155/105 L2, 225/155 L3
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
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WOD 03/27/2021

3/26/2021

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Saturday Class Time at 8 AM
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3 Person Partner WOD
Split up as you wish
All Partners can go at the same time
120 Devil Press - 25/10 L1, 35/25 L2, 50/35 L3
12 x 200 M Runs (4 runs each)
12K Row
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WOD 03/26/2021

3/25/2021

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Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: Bench Press - 3 x 8 Reps - E3Ms @ Moderate Load
(optional before or after Conditioning)
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2021 CrossFit Open Workout 21.3 
For total time:
15 Front squats
30 Toes-to-bars
15 Thrusters
Then, rest 1 minute before continuing with:
15 Front squats
30 Chest-to-bar pull-ups
15 Thrusters
Then, rest 1 minute before continuing with:
15 Front squats 
30 Bar muscle-ups
15 Thrusters 

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Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95/65 lb. for the front squats and thrusters

Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang clean
1 Jerk

Time begins immediately following the completion of 21.3.
Time cap: 7 min.

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WOD 03/25/2021

3/24/2021

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Warm Up: Mobility/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: Dead Lift -3 x 8 Reps - E3Ms @ Moderate Load
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WOD: “The Chief”
Max Rounds in 3 Mins of
3 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
6 Push Ups
9 Air Squats
Rest 1 Min - Repeat 5 Cycles

Score
– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*
– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.
Good Scores for “The Chief” (common method)
– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28+ rounds 

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WOD 03/24/2021

3/23/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Pull Ups
10 Push Ups
15 Air Squats
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WOD - Part A

20 Min AMRAP @85%
500 Meter Row / Ski
15 Thrusters - 45/35 L1, 65/45 L2, 95/65 L3
9 Banded L1, Pull Ups L2, C2B Pull Ups L3
Rest 10 Mins then
Part B
20 Min AMRAP @85%
20 Calorie Assault Bike
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9 Banded L1, Pull Ups L2, C2B Pull Ups L3
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WOD 03/23/2021

3/22/2021

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Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: Strict Press - 3 x 8 Reps - E3Ms @ Moderate Load
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WOD: 22 Min Ladder
2-4-6-8-10-12-14-etc…….
Press - 65/45 L1, 75/55 L2, 95/65 L3
Calorie Ski / Row
Single Unders x 2 L1, Double Unders x1 L2, DU's x 2 L3
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WOD 03/22/2021

3/21/2021

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Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
2 Rounds @ slow pace
20 FS w/ empty bar
20 Calorie Bike / Row / Ski
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Strength: Back Squat - 3 x 8 Reps - E3Ms @ Moderate Load
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WOD: 4 Rounds
15 FSQ - 65/45 L1, 95/65 L2, 135/95 L3
12 Hang Knee Raise L1, 12 T2B L2 & L3
9 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
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Extra Credit: 
Single Leg Glute Bridge - 3 x 8 Reps
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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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