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WOD 08/01/2016

7/31/2016

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Skill - 10 Mins - Full Snatch Technique Work and Warm Up Drills
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Lift #1 - Advanced ONLY! Full Snatch - 65% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x 1, Heavy Single x 3 attempts                                         ---                                                                                                       Lift #1 - 10 Mins - Full Snatch - 1 RM *If you are newer or don’t have a great OH Squat, then Power Snatch + OH Squat - for form                          ---                                                                                                       Lift #2 - 15 Mins - Back Squat - 75% x 3, 80% x 3, 85% x 3, 3 RM in 3 attempts                                                                                                  ---                                                                                                     WOD - For time - 10 Min (approx.)                                                        500 Meter Row                                                                                      30 Back Squats @ 70% of your 3RM - try for unbroken                          500 Meter Row                                                                                        ---                                                                                                   Extra Credit: 12 Russian KB Swings - EMOM x 10 Mins - 106/97 Rx+, 70/53 Rx                                                                                                           ---                                                                                                           Accessory: Glute Ham Sit Ups - Accumulate 50 Reps (break as needed)
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Please watch this demo video on the Russian KB swing with Jeff Martone
​
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WOD 07/30/2016

7/29/2016

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Saturday Class time at 8 AM

3 Person Partner WOD: 25 Min AMRAP


Partner #1 - Runs 300 Meters 
Partner #2 - Max Row for Calories 
Partner #3 - Max Rep Wall Balls 20/14 

When Partner #1 gets back from 300 Meter Run all partners rotate.  Keep rotating for 25 Mins. 

Score = Total Calories and Total Wall Ball.
*Each teams rower will keep track of calories of course.  Teams need only keep track of ongoing count of Wallballs. 
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WOD 07/29/2016

7/28/2016

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Skill - 8 Mins - L Sit Holds - 3 attempts Max Time
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Lift / Advanced ONLY - Power Snatch - 70% x 3, 75% x 3, 80% x 2, 80% x 2, x 2
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Lift - 10 Mins - Good Mornings - 3 x 6 Reps
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Lift - 10 Mins - Strict Press - 3 x 5 Reps (Doesn't have to be the same weight across.  You can work up to the heaviest set being the last.)
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WOD - 10 Mins 3 Rounds of 2 Min Max Effort
5 Front Squats - 135/95 Rx+, 95/65 Rx
10 Box Jump Overs - 30/24 Rx+, 24/20 Rx
rest 2 Mins between rounds.
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Extra Credit: EMOM x 10 - 2 Rope Climbs
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Accessory: Back Extensions - 3 x 12-15 Reps
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Video demo of the wod below.​

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WOD 07/27/2016

7/26/2016

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Lift - Bench Press - 10 Mins to find a 2 RM
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Lift / Advanced ONLY - Weighted Pull Ups - 5 Attempts to find 1 RM
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WOD - 40 Min CAP?
5 Rounds
5 TnG Deadlifts - 315/225 Rx+, 225/155 Rx
5 Burpees (as fast as possible)
100 Meter Run SPRINT!
Rest 2 Mins
Then 5 Rounds
5 TnG Deadlifts - 315/225 Rx+, 225/155 Rx
5 Burpees (as fast as possible)
150 Meter Row SPRINT!
Rest 2 Mins
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Extra Credit: Air Dyne Sprints x 8 - :15 sprint / :45 slow
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Accessory: Toe 2 Bar - 3 Attempts Max Unbroken
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​Video demo of the one round of tomorrow's wod.
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WOD 07/26/2016

7/25/2016

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Skill - 10 Mins - Pull Ups (unbroken) - 5 attempts max unbroken
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Lift / Advanced ONLY - Power Clean - 70% x 3, 75% x 3, 80% x 2, x 2, 85% x 2, x 2
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Lift - 15 Mins - Push Press - 70% x 5, 75% x 5, 80% x 3, x 3 sets
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WOD - 20 Min CAP!
3 Rounds for time: 20 PCs - 95/65 Rx+, 75/45 Rx
15 C2B Pull Ups - Rx+, Pull Ups Rx
Row 500 Meters
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Extra Credit - 400 Meter Sled Push
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Accessory / Optional : Glute Ham Sit Ups - 5 x 15 Reps, rest 1-2 mins between efforts

​
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WOD 07/25/2016

7/24/2016

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Skill - 8 Mins - Pistols or Pistol Jump Overs (practice)
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Lift / Advanced ONLY - Full Snatch - 60% x3, 65% x3, 70% x2, 75% x2, 80% x2 x3  
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Lift / Advanced ONLY -- Snatch Pull - 4 x 2 Reps - HEAVY
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Lift / Complex - 8 Mins - Full Snatch (from floor) + 1 Overhead Squat - 8 Mins to find a Moderate 1 RM - focus on form and speed under the bar
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Lift - 15 Mins - Back Squat - 70% x4, 75% x4, 80% x4 x3 sets
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WOD - 10 Min AMRAP
10 Power Snatch - 95/65 Rx+, 65/45 Rx
5 Muscle Ups - Rx+, 5 C2B Pull Ups - Rx
10 Handstand Push Ups - Rx+, 10 Hand Release Push Ups - Rx
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Extra Credit: Back Extensions - 3 x 15 Reps
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Accessory: SLDL (Stiff Leg Deadlifts) - 5 x 3 Reps

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Unfamiliar with the Stiff Leg DL...please watch the video below
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WOD 07/23/2016

7/22/2016

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Saturday Partner Workout - Class time at 8 AM

Rotate for a total of 3 Cycles
1 Min Max Row
rest 1 Min as Partner #2 goes
1 Min Max Russian KB Swings 70/53
rest 1 Min as Partner #2 goes
1 Min Max Wall Balls 20/14
rest 1 Min as Partner #2 goes
1 Min Max Box Jumps 24/20
rest 1 Min as Partner #2 goes
1 Min Max Burpees

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WOD 07/22/2016

7/21/2016

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Advanced ONLY! 15 Mins to build up to a 1 RM Power Clean
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Lift: 3 Hang Squat Cleans (TnG) - EMOM x 10 Mins
moderate weight focus on speed and technique
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WOD: 5 Min AMRAP
10 PC and J - 135/95 Rx+, 95/65 Rx
10 PC and J - 155/105 Rx+,105/75 Rx
10 PC and J - 185/115, Rx+, 115/85 Rx
10 PC and J - 205/135, Rx+, 135/95 Rx
10 PC and J - 225/145, Rx+, 145/105 Rx
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Extra Credit: 3 Rounds for time
Row 500 Meters
75 Double Unders
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Demo below for the Hang Clean EMOM 

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WOD 07/20/2016

7/19/2016

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Lift: Thruster (from floor) - 10 Mins to find a 10 RM
First rep can be a Squat Clean into a Thruster (Cluster)
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Advanced ONLY! 5 Min ARMAP - Ring Muscle Ups
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WOD: 4 Min AMRAP @ 80% effort
10 Box Jumps 30/24 Rx+, 24/20 Rx
10 Perfectly Vertical KB Swings 70/53 Rx+, 53/35 Rx
rest 4 Mins
4 Min AMRAP @ 90% effort 7 Push Press 135/95 Rx+, 95/65 Rx
7 C2B Pull Ups Rx+, 7 Pull Ups Rx
rest 4 Mins
4 Min AMRAP @ 100% effort
10 Thrusters 115/75 Rx+, 75/45 Rx
7 Burpees
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Extra Credit: 1 Mile Run @ 80%

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WOD 07/19/2016

7/18/2016

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Lift: Power Snatch (floor) + Hang Full Snatch - 10 Mins to find a 1 RM
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Advanced ONLY! 2 Power Jerks + 1 Split Jerk - 10 Mins to find a 1 RM
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WOD: From 0:00-3:00 2 Rounds
30 Double Unders
10 Deadlifts - 185/135 Rx+, 135/95 Rx
From 3:00-6:00 2 Rounds
35 Double Unders
12 Deadlifts - same
From 6:00-9:00 2 Rounds
40 Double Unders
14 Deadlifts - same
From 9:00-12:00 2 Rounds
45 Double Unders
16 Deadlifts - same
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Extra Credit: 500 Meter Row
rest 1:1
500 Meter Row

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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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