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WOD 07/01/2019

6/30/2019

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Warm Up: Mobility/Agility Drills then 2 Rounds NFT
20 FS/BS w/ empty bar
20 Calorie Bike
---
Strength: Back Squat  5x3 Reps @85% E3M
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WOD: 12 Min Ping Pong EMOM
Odd - Max Cal Assault Bike
Even - 3 Power Cleans - 95/65 L1, 155/105 L2, 185/135 L3
If scoring - Score = Calories + Reps
---
Superset: 1a) 8, 5 second pause squats
1b) Pendlay Rows - 4 x 6 Reps
rest 120 seconds
---
Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts
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WOD 06/29/2019

6/28/2019

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​Saturday Class Time at 8 AM
---
3 Person Partner Workout: 
33 Min AMRAP
Partner #1 - Shoulder 2 Overhead Max Reps
Partner #2 - Assault Bike Max Calories 
Partner #3 - Rest
One partner starts on each station. Every Min switch stations. Each Partner will hit each station 11 Times 
*Score = Calories + Reps
65/45 L1, 95/65 L2, 135/95 L3
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WOD 06/28/2019

6/27/2019

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Warm Up: 3 Rounds NFT
10 WYT Movements
10 Alternating Deadbugs
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Strength: Bench Press - 4 x 12 Reps - E3M
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WOD: 14 Min Ping Pong EMOM
Odd - Double Unders - 10 L1 *misses count, 20 L2, 30 L3 
Even - Russian KB Swings - 15 Reps @ 35/26 L1, 20 Reps @ 53/35 L2, 20 Reps @ 70/53 L3  
---
Superset: 1a. Front Squats - 4 x 10 
no rest
1b. Sumo RDL - 3 x 10 Reps
rest 120 seconds
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WOD 06/27/2019

6/26/2019

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Warm Up: Row 500 Meter then 3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)
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Skill: Candle Sticks
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Strength: Dead Lift-8 x 3 Reps @50% - EMOM
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WOD: 20 Min AMRAP
20 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
20 Sumo DL High Pull - 45/35 L1, 75/55 L2, 95/65 L3 
20 Box Jump - 20/14 L1, 24/20 L2, 30/24 L3 
20 Push Press -  45/35 L1, 75/55 L2, 95/65 L3           
20 Calorie Row - All Ls
---
Superset: 1a. Single Arm KB Press - 4 x 10 Reps
no rest
1b. Max Strict Pull Ups - 4 x Max Reps
rest 120 seconds
---
Extra Credit: 6 x 20 Yard Backwards Sled Pulls - fast, moderate weight, rest as needed between efforts
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WOD 06/26/2019

6/25/2019

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​Skill: Double Unders or Triple Unders - 10 Min Practice as Warm Up
---
WOD: 40 Min Ladder 
5-10-15-20-25-30-35
Calorie Assault Bike
Calorie Row
Burpees
(Previously done on 06/07/17, 10/18/17)
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WOD 06/25/2019

6/24/2019

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Warm Up: 3 Rounds NFT
10 Calorie Assault Bike
10 Inch Worms
3 Wall Walks
---
Skill: 3 Rounds of
5 Scap Activations
10 Bar Taps/Kip Swings (Hollow to Open)
---
Strength: Strict Press  5 x 5 Reps @75% E3M
---
WOD: For time
"Randy" 
75 Snatches - 75/55
(Most recently done on 09/11/2017, 10/17/2017, 11/28/2017, 04/27/2018)

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Superset: 1a. Ring Push Ups*  4 x 8-12 Reps
no rest
1b. Ring Rows  4 x 8 - 12 Reps
rest 120 seconds
*Yes, may be scaled to standard pushups

---
Extra Credit: 6 x 20 Yards Bandbell Carries - fast, moderate weight, rest as needed between efforts
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WOD 06/24/2019

6/23/2019

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Warm Up:  Mobility/Agility then 3 Rounds NFT
10 Scorpion Stretches
5 Push Ups
10 Walking Lunge Steps
10 Sit Ups
then 3-4 Warm Up Sets on BS - staring with empty bar
---
Strength:  Back Squat  4 x 12 Reps - E3M
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WOD: On a 3 Min Clock
Run 200 M + Max Ring Rows L1, 400 M + Max Pull Up L2, 400 M + Max C2B Pull Ups L3 
Rest 1 Minute

On a 3 Min Clock
Run 200 M + Max C&J 105/75 L1, 400 M + Max C&J - 155/95 L2, 400 M + Max C&J - 185/135 L3
Rest 1 Minute 

On a 3 Min Clock
Run 200 M + Max Ring Rows L1, 400 M + Max Pull Up L2, 400 M + Max C2B Pull Ups L3 
Rest 1 Minute

​On a 3 Min Clock
Run 200 M + Max C&J 105/75 L1, 400 M + Max C&J - 155/95 L2, 400 M + Max C&J - 185/135 L3
​(15 Min Total time)

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Superset
1a. Single Leg RDL - 4 x 10 Reps
no rest
1b. Spiderman Plank - 4 x 8 Reps (per leg)
rest 120 seconds
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts
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WOD 06/22/2019

6/21/2019

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Saturday Partner Workout at 8 am
Station #1
7K Row
Station #2
5 Devil Press - 25/10 L1, 35/25 L2, 50/35 L3
10 Ring Rows L1, 10 Pull Ups L2, 10 C2B Pull Ups L3
15 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L1
*Station #2 sets the pace. Once the partner clears Station #2 they switch with Station #1. Keep going back and forth till 7K Row is complete.


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WOD 06/21/2019

6/20/2019

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Warm Up: Mobility and Agility Drills - then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
---
Strength: Bench Press - 8 x 3 @ 50% - EMOM

---
WOD: On a 3 Min Clock with 2 min rest between rounds (5 rounds)
10 C+J - 95/65 L1, 135/95 L2, 185/135 L3
Then Run 200 M
Rest remainder of 3 minutes +
 2 Min between rounds, Repeat 5 Times
*Goal is to be consistently at 85-90% each round to show consistency, focusing on breathing. Don't blow up on the first round! Pacing, pacing pacing.
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Giant Set:
1a. Front Raises (Thumbs Up) - 3 x 8 reps
no rest
1b. Lateral Raises - 3 x 8 reps
no rest
1c. DB Clean and Press - 3 x 8 reps
120 sec rest ​​
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WOD 06/20/2019

6/19/2019

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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 x 5 Reps @ 75% - E3M

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WOD: 10 Min EMOM
 5 Double Unders or attempts, 10 Double Unders L2,  20 Double Unders L3
+
10 Wall Ball -  14/10 L1, 20/14 L2, 30/20 L3
---
Superset
1a. Heavy Russian KB Swings - 4 x 15 reps
no rest
1b. Pendlay Rows - 4 x 8 reps
120 sec rest
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Extra Credit: 6 x 20 Yard Backwards Sled Pulls - fast, moderate weight, rest as needed between efforts
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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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