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WOD 06/01/2017

5/31/2017

1 Comment

 
​Lift: Bench Press or Shoulder Press
5 Reps @ 40%, 5 Reps @ 50%, 5 Reps @ 60%
---
WOD: 3 Rounds for time
Assault Bike - 30 Calories L1, 40 Cal L2, 50 Cal L3
21 Push Press - 95/65 L1, 135/95 L2, 155/105 L3
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WOD 05/31/2017

5/30/2017

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Every 7-8 Mins - run this circuit for time
4 Rounds - Faster you get through the more rest you get
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WOD: For time
10 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
10 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
10 Pull Ups L1, 1 Rope Climb L2, 2 Rope Climbs L3
10 Burpees
10 Kettlebell Swings - 35/26 L1, 53/35 L2, 70/53 L3
50 Single Unders L1, 50 DU's L2, 100 DU's L3
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WOD 05/30/2017

5/29/2017

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​Lift: Front Squat or Back Squat
5 Reps @ 40%, 5 Reps @ 50%, 5 Reps @ 60%
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WOD: For time ---   21-15-9
Deadlifts - 135/95 L1, 185/135 L2, 225/155 L3
Box Jumps - 20 / 14 L1, 24/20 L2 & L3
---
Extra Credit: Row 1000 Meters for time
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WOD 05/29/2017

5/28/2017

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Class time at 9 AM Monday. Food prep and grilling/eating and then the consumption of homemade vanilla ice cream will commence after.
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With the way we've been currently breaking down workouts, I thought I'd go ahead and break Murph down for Monday as well. I'll be doing L2. I'm not a big fan of using a weight vest on a workout like this unless there's a whole lot of money on the line. If it's that easy for you that you need a vest, go faster instead. If you just have to wear a vest though, I have them.
---
​For those of you unfamiliar, the runs have to be done 1st and last. The exercises though, can be broken up in any way you wish or of course can be done straight through as written.

Murph L1 -- 1/2 Murph 
Run 1/2 Mile
50 Pull Ups
100 Push Ups
150 Air Squats
Run 1/2 Mile
----
Murph L2 (Standard/benchmark)
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
---
Weighted Murph L3 -- with 20 lb Weighted Vest or Body Armor 
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Picture
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WOD 05/27/2017

5/26/2017

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Saturday Class time at 8 AM
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2 Person Partner Workout 10 Sets of... On a 2 Min Clock
3 Hang Snatch - 95/65 (L1), 135/95 (L2), 155/105 (L3)
3 Pull Ups (L1) , 3 C2B Pull Ups (L2), 3 Bar Muscle Ups (L3)
Max Row for Meters
2 min Rest *1 partner goes at a time, rotate on same station
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WOD 05/26/2017

5/25/2017

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Lift: Deadlift  - 5 Reps @ 40%, 5 Reps @ 50%, 3 Reps @ 60%* ---
5 Reps @ 75%, 3 Reps @ 85%, 1+ Reps @ 95%
*On the warmup lifts, you may go a little higher on these
​
**As always, these percentages are from a 1 Rep Working Max (90% of 1 Rep Max)
---
WOD: 10 Rounds
On a 1 Min Clock
5 Deadlifts + Max Burpees
Rest :30 seconds between efforts
Deadlift - 135/95 L1, 225/155 L2, 315/225
*Score = Total burpees
---
Please watch/listen to this at some point before Monday when you have a few minutes.

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WOD 05/25/2017

5/24/2017

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Lift: Bench Press or Shoulder Press - 5 Reps @ 40%, 5 Reps @ 50%, 3 Reps @ 60%* --- 5 Reps @ 75%, 3 Reps @ 85%, 1+ Reps @ 95%
*On the warmup lifts, you may go a little higher on these
**As always, these percentages are from a 1 Rep Working Max (90% of 1 Rep Max)
---

WOD:  On a 3 Min Clock go 100% Effort AFAP (As Fast As Possible)
3 TNG Power Cleans - 95/65 L1, 135/95 L2, 185/125 L3, 225/155 L4
100 Meter Sprint
Repeat 6 Cycles

*Score = Accumulated Time of all 6 Rounds
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WOD 05/24/2017

5/23/2017

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For time:
Air Assault - 300 Calories
Row - 3K
Run - 3K (1.86 miles)
*Break up as you wish
*Compare to 12-14-16
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Some easy drills to practice in this video to help increase your power and efficiency.  Please watch when you can.  

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WOD 05/23/2017

5/22/2017

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​GRIDWOD - 2 or 3 Attempts on Test #1 and Test #2

Grid Tester #1
 
Start
Run 20 Feet
15 Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
Run 10 Feet
10 Pull Ups L1, 10 C2B's, 10 L2, 10 Bar Mu's L3
Run 20 Feet
10 Clean and Jerks - 95/65 L1, 135/95 L2, 155/105 L3
Run 20 Feet
10 Overhead Squats - 65/45 L1, 95/65 L2, 135/95 L3
Run 10 Feet
Finish
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Grid Tester #2

Snatch Ladder - Run thru as fast as possible. If you miss then you have to move to next Bar (1 Attempt)

55/35, 65/45, 80/55, 95/65, 110/75, 125/95 L1

75/55, 90/65, 105,75, 120,85, 135/95, 150/105 L2

165/105, 180/115, 195/125, 210/135, 225/145, 240/155 L3
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WOD 05/22/2017

5/21/2017

0 Comments

 
Lift: Front Squat or Back Squat - 5 Reps @ 40%, 5 Reps @ 50%, 3 Reps @ 60%* ----  5 Reps @ 75%, 3 Reps @ 85%, 1+ Reps @ 95%
*On the warmup lifts, you may go a little higher on these
---
WOD: L1
21-15-9 Box Step Overs - 20/14
75-50-25 - Single Unders

L2, L3
21-15-9 Box Jump Overs - 20/14 L2, 24/20 L3
42-30-18 Double Unders or Penguins L2, 63 - 45 - 27 L3
---
Recovery: 1000 Meter Row @ Moderate Pace

This should be fast and close to unbroken.
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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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