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  CrossFit Hot Springs

WOD 09/01/2021

8/31/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
10 Very Light Deadlift
10 Very Light Power Cleans
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Strength/Lift #1: 10 Clean and Jerks @ 85% (Anyhow)
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Strength/Lift #2: Deadlifts
3 x 2 Reps @80-85% - E2Ms
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Strength/Lift #3: 2 Shoulder Press
8 Mins to find a 2 Rep Max
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WOD: For time
50-40-30-20-10
Calorie Bike
Calorie Row / Ski
*Compare to 07/27/21 and 08/24/21
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WOD 08/31/2021

8/30/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
5 Pull Ups - 10 Push Ups - 15 Air Squats
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Skill Work: Handstand Holds or Plank Holds
Accumulate 2 Mins if possible
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Skill Work #2: L Sit between Boxes or parallettes
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WOD: Giant Set x 3 Rounds
15 DB / KB Hang Clean and Jerk Left Side - 35/25 L1, 50/35 L2&L3 
15 DB / KB Hang Clean and Jerk Right Side - same
15 DB / KB Bench Press Left Side - same
15 DB / KB Bench Press Right Side - same
15 DB / KB Strict Press Left Side - same
15 DB / KB Strict Press Right Side - same
* Rest 2 Mins
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WOD 08/30/2021

8/29/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
8 Empty Bar Snatch Grip High Pulls
8 Empty Bar Squat Snatch
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Strength/Lift #1: Snatch (anyhow)
9 Mins to find a 1 Rep Max
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Strength/Lift #2: 3 Back Squats
9 Mins to find a Heavy Triple
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Accessory: 30 Front Elevated Foot Split Squats (each side)
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WOD: 10 Min AMRAP
30 Double Unders
15 Power Snatch - 75/55
*Scale as necessary
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WOD 08/28/2021

8/27/2021

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Saturday Class Time at 8 AM
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8 Rounds - On a 2 Min Clock - Rest 2 Min between efforts
3 Power Cleans - 135/95
6 Pull Ups
9 Wall Ball - 20/14
Max Calorie Bike / Row / Ski in  remaining time
*Scale as needed
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WOD 08/27/2021

8/26/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Empty Bar Bench Press

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Strength/Lift: 
1 Bench Press - EMOM x 10 Sets
Start at 70% and keep building up
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WOD: 30 Rounds for time - 20 Min Cap
3 Ground 2 OH - 65/45 L1, 75/55 L2, 95/65 L3
3 Burpee over Bar
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WOD 08/26/2021

8/25/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
6 PVC Mid Shin Full Snatch
6 PVC High Hang Full Snatch
6 PVC Overhead Squats
Strength/Lift #1: Pwr Snatch + Hang Squat Snatch + OH Squat  65-70%
E90S x 6  (Total of 9 minutes)
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Strength/Lift #2:  
3 Box Squats @50–60% - EMOM x 8
1” above parallel - focus on speed off the box
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WOD: Part A - 7 Mins

3-6-9-12- etc…
Band Pull Ups L1, Pull Ups L2, C2B Pull Ups L3
Burpee - 12” Target or Jump
*Rest 3 Mins
Part B - 7 Mins
3-6-9-12-etc….
Hang Knee Raise L1, T2B L2&L3
Push Ups L1, HSPU L2&L3
​------

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WOD 08/25/2021

8/24/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Very Light Deadlift - 
10 Light Wall Ball
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Strength/Lift #1: 
3 Deadlift
6 Attempts to find a 3 Rep Max - you can reset after each Rep
*try to go heavier than on 08/04/21
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Strength/Lift #2: 
4 Strict Shoulder Press
8 Mins to find a 4 Rep Max
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WOD: E8Ms x 3
60/50 Cal Row / Ski
50 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Sooner you finish, the more time you have to rest before next 8 min period.

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WOD 08/24/2021

8/23/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups - 10 Push Ups - 15 Air Squats
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Skill Work: 
Giant Set x 3 Rounds
20 Band Pull Aparts 
20 Parallette Dips or Banded Dips
20 Inverted Barbell Row or Ring Row  
20 Banded Pull Ups
* Rest 1 Min between giant sets
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WOD: For time
50-40-30-20-10
Calorie Bike
Calorie Row / Ski
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WOD 08/23/2021

8/22/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Empty Bar Hang Power Cleans
5 Empty Bar Front Squats
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Strength/Lift #1: 
Squat Clean and Jerk
3 Reps @ 80% - E2Ms x 3 Sets
2 Reps @ 85-90% - E2Ms x 2 Sets
1 Rep Max Effort - go by feel
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Strength/Lift #2: 
4 Front Squats @ 20x1 tempo (2 seconds on way down, explode up, 1 second at top)
4 Reps - E2Ms x 4 Sets - Build up
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WOD: 21-18-15-12-9-6-3
Ab Mat Sit ups x 1 L1, Ab Mat Sits x 2 L2, GHD Sit Ups L3
Thrusters - 65/45 L1, 75/55 L2, 95/65 L3
* 1 Rope Climb after each Set (couplet)
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WOD 08/21/2021

8/20/2021

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Saturday Class Time at 8 AM
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WOD:
​15 Min Ladder
3-6-9-12-15-18-etc….
Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
Calorie Row / Ski
Rest 5 Mins
15 Min Ladder
3-6-9-12-15-18-etc….
Power Snatch - 45/35 L1, 65/45 L2, 95/65 L3
Calorie Bike
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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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