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WOD 08/01/2019

7/31/2019

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Warm Up: Mobility/Agility Drills then 3 Rounds at a slow pace
10 Goblet Squats
10 Russian Swings
10 Kettlebell Good Mornings

---
Lift: Deadlift - 1 Rep @ 90%, 1 Rep @ 92.5%, 1 Rep @ 95%
---
18 Min Ladder
3-6-9-12-15-18-21-24-27-30 etc……..
Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
Double Unders L1, X2 DU's L2, X3 DU's L3
70’ Sled Push after every 3 Rounds - Rep 9,18,27,36,45,54,etc,,,,,
---
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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WOD 07/31/2019

7/30/2019

1 Comment

 
WOD: “Pain Train” - 45 Min AMRAP
5 Min Max Calorie Air Assault - then
Unbroken
5 Deadlift - 55/35 L1, 75/55 L2, 115/75 L3
5 Hang Power Clean
5 Front Squat
5 Shoulder 2 Overhead
5 Back Squat
Score = Calories + Reps
*Each Barbell Complex is unbroken and touch and go

Previously done on 07/05/2017, 11/22/2017, 05/16/2018
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WOD 07/30/2019

7/29/2019

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Warm Up: 3 Rounds NFT
10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats
---
Lift: Press - 4 x 8 Reps - E3M
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WOD: 4 Min AMRAP w/ 2 Min Rest / x 3 Sets
50’ Single Overhead DB Lunge - 25/10 L1, 35/25 L2, 50/35 L3
15 Push Ups
15 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
*Pick up where you left off
---
Superset: 1a. Single Arm DB Snatch - 4 x 8 reps (each arm)
no rest
1b. Single Arm Heavy DB Curls - 4 x 8 reps (each arm)
120 sec rest
---
Extra Credit: 6 x 20 Yards Barbell Carries - fast, moderate weight, rest as needed between efforts
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WOD 07/29/2019

7/28/2019

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Warm Up: 2 Rounds NFT
250 Meter Row
10 Scorpion Stretches
10 Inch Worms
10 Walking Lunge Steps
then
3-4 Warm Up Sets on Back Squats - staring with empty bar
---
Lift: Back Squat - 8 x 3 Reps @ 70% - EMOM
---
WOD: E5Ms x 4 Sets
Row for Cal - 20/15 (H), 25/20 (F), 30/25 (S)
20 DLs - 95/65 (H), 155/95 (F), 225/155 (S)
10 Sandbag Clean - 35/25 L1, 45/35 L2, 65/45 L3
*rest whatever time is left on the 5 Min Clock
---
Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts
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July 26th, 2019

7/26/2019

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Saturday Workout at 8 am: 2 Person Partner Workout

36 Min AMRAP: Follow the Leader - Once Partner #1 Clears the Air Bike, Partner #2 Chases
---
12 Calorie Air Bike
6 Devils Press - 25/10 L1, 35/25 L2, 50/35 L3
12 Wall Ball -14/10 L1, 20/14 L2, 30/20 L3
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WOD 07/26/2019

7/25/2019

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Warm Up - 3 Rounds NFT
5 Pull Ups - 10 Push Ups - 15 Air Squats
---
Strength: BP - 1 Rep@90%, 1 Rep@92.5%, 1 Rep@95%
---
WOD: 12 Min Rotating EMOM
A - 3 Touch and Go Power Snatch - Max 3 RM (Go Heavy)
B - 12 Ring Rows L1, 6 C2B Pull Ups L2, 6 Bar Muscle Ups L3
C - 30 Singles L1, 20 Double Unders L2, 30 Double Unders L3
---
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 07/25/2019

7/25/2019

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​Warm Up: Row 500 Meter - then 3 Rounds NFT
10 Empty Bar Hang Snatch Grip High Pulls
10 Empty Bar Hang Power Snatch
10 Empty Bar OH Squats
---
Strength: Dead Lift - 4x8 Reps - E3M - 5-10lbs heavier than last time
---
WOD: E3Ms x 5 Sets
8 DLs - 95/65 L1, 155/95 L2, 225/155 L3
8 Bar Facing Burpees
12/10 Cal Assault Bike Sprint
---
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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WOD 07/24/2019

7/23/2019

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​Warm Up: 400 Meter Run - then
Practice Wall Walks (5 Mins)
---
WOD: 6 Rounds
1000 Meter Row
70’ Sled Push
2 Wall Walks L1, 5 HSPUs L2, 20' HS Walk L3
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WOD 07/23/2019

7/22/2019

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Warm Up: 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Strict Press
10 Empty Bar Push Press
10 Empty Bar Push Jerk
---
Strength: Strict Press - 8x3 Reps @70% - EMOM
---
WOD: 25 Min Cap!
40 PCs + 40 Burpees - 65/45 L1, 75/55 L2, 95/65 L3
30 PCs + 30 Burpees - 75/55 L1, 105/75 L2, 135/95 L3
20 PCs + 20 Burpees - 105/75 L1, 135/95 L2, 185/125 L3
10 PCs + 10 Burpees - 135/95 L1, 185/125 L2, 205/145 L3
5 PCs + 5 Burpees - 155/135 L1, 205/145 L2, 225/165 L3
---
Superset: 
1a. Single Arm DB Snatch - 4 x 8 reps (each arm)
no rest
1b. Single Arm Heavy DB Curls - 4 x 8 reps (each arm)
120 sec rest
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WOD 07-22-2019

7/21/2019

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Warm Up - 2 Rounds NFT
250 Meter Row
15 Empty Bar Deadlifts (from mid shin)
15 Empty Bar High Hang Power Cleans (from hip)
15 Empty Bar Front Squats
then
3-4 Warm Up Sets for BS - staring with empty bar
---
Strength: Back Squat -1 Rep@90%, 1 Rep@92.5%, 1 Rep@95% - E3M
---
WOD: In 12 Mins
Row 1000 Meters L1, Row 1200 Meters L2 & L3
Max Front Squats (no rack) 135/95 L1, 155/105 L2, 185/135 L3
---
Superset: 
1a. Stiff Leg Sumo DL - 4 x 8 reps
no rest
1b. Inverted Rows - 4 x 15-20 reps
120 sec rest
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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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