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WOD 06/30/2011

6/29/2011

1 Comment

 
Deadlift 3-3-3-3-3 reps
1 Comment

WOD 06/29/2011

6/28/2011

2 Comments

 
"THE FILTHY FIFTY"

It's on folks...come and get you some!!!!!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Back in December of 2010...here were the posted times of top CF athletes: 
Austin Malleolo 16:11, Kevin Montoya 17:08, Nadia Shatila 17:12 (20" box, 35lb KB, 45lb push press, 14lb ball), Tim Burke 17:59, Carey Kepler 19:00 (20" box, 16kg KB, 45lb push press, 14lb ball), Karianne Dickson 20:57 (24" box, 1 pood KB, 45lb push press, 14lb ball), Heather Bergeron 21:00 (24" box, 25lb KB, 35lb push press, 14lb ball), Mel Ockerby 22:29 (24" box, 25lb KB, 35lb push press, 14lb ball).
2 Comments

WOD 06/28/2011

6/27/2011

2 Comments

 
Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups
2 Comments

06/27/2011

6/27/2011

0 Comments

 
Rest day
0 Comments

WOD 06/26/2011

6/25/2011

2 Comments

 
Run 800 meters
Snatch, 30 reps
Run 800 meters

As with the past two WOD's...choose your weight...
2 Comments

WOD 06/25/2011

6/24/2011

2 Comments

 
Run 800 meters
30 Muscle-ups
Run 800 meters

Keegan Martin 12:20 (age 17

2 Comments

WOD 06/24/2011

6/23/2011

2 Comments

 
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters
 
Keegan Martin 11:04 at 135lbs (age 17), Alyssa Ross 13:37 at 95lbs (age 17).

The weight you use is up to you.  I do suggest at least a weight that you can't make it through all thirty without stopping. 




2 Comments

06/23/2011

6/23/2011

0 Comments

 
Rest Day
0 Comments

WOD 06/22/2011

6/21/2011

4 Comments

 
Deadlift 3-3-3-3-3 reps

Cole (age 15) 305-355-385-405-435

4 Comments

WOD 06/21/2011

6/20/2011

1 Comment

 
"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2/1.5-Pood Kettlebell swings

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
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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 11 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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