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WOD 10/01/2019

9/30/2019

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Bike
10 Hip Circle Side Shuttle Left
10 Hip Circle Side Shuttle Right
10 Hip Circle Squats
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Strength: 
Front Squats - 10 x 2 OTM @60-70%
---
Skill: 
Double Under - Practice 5 Mins
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WOD: E3Ms x 5 Sets
10 Double Unders L1, 20 Double Unders L2, 30 Double Unders L3
5 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
5 Front Squats -- 65/45 L1, 95/65 L2, 135/95 L3
10 Double Unders L1, 20 Double Unders L2, 30 Double Unders L3
---
Accessory: 
Tabata Plank Holds - 20/10 x 8 Sets
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WOD 09/30/2019

9/29/2019

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
5 - Six Count Burpees
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Strength: DL - 5 x 5 E3M
Set #1 - 60% Warm Up
Set #2 - 75% Warm Up
Set #3 - 85% Goal Weight
Set #4  + 5 - 10lbs 
Set #5  + 5 - 10lbs - if Set #4 was a fail do drop set at 75%
---
WOD: For time - 20 Min Cap!
27-21-15-9
Calorie Row
Deadlift - 95/65 L1, 135/95 L2, 185/135 L3
Knee Raises L1, T2B L2/L3
---
Accessory: 
Single Leg RDL - 3 x 10-12 Reps

​

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WOD 09/28/2019

9/27/2019

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​Saturday Class Time at 8 AM - Individual Workout
Buy In: 400 Meter Run                                                                       then                                                                                                    10 Rounds (30 Min CAP!)
---
9 Deadlifts - 95/65 L1, 135/95 L2, 185/135 L3                                           6 Hang Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3                           3 Front Squat - 95/65 L1, 135/95 L2, 185/135 L3                                     6 Calorie Row                                                                                         9 Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3                                               then                                                                                                 Cash Out - 400 M Run
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WOD 09/27/2019

9/26/2019

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Bike - 10 Wall Balls (light) - 10 Box Step Ups
---
Strength: Strict 
Press - 5 x 1 E3M - last two sets should be heavy attempts.
5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ *
*If you're feeling it, go for a new 1 rep max
---
WOD: Every 4 Mins x 5 Sets
3 TnG Clean and Jerks - 95/65 L1, 135/95 L2, 185/135 L3
6 Kettlebell Devil Press - 35/26 L1, 53/35 L2, 70/53 L3
12/10 Calorie Assault Bike SPRINT!
---
Accessory: 
OTM x 12 Mins
2 Hang Power Snatches - As Heavy As Possible (AHAP)
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WOD 09/26/2019

9/25/2019

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
Run 200 Meters - 5 Pull Ups - 10 Push Ups - 15 Air Squats
---
Strength: Back Squat 10 x 3 OTM 60-70%
---
WOD: Part A - 7 Min AMRAP
10 Power Snatch - 55/45 L1, 75/55 L2, 95/65 L3
10 Ring Rows L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3                       Rest 5 Mins then
Part B - 2000 Meter Row for time
---
Accessory: 
For time - 100 Russian KB Swings for time - 70/53
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WOD 09/25/2019

9/24/2019

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Warm Up: Mobility/Agility Drills then
--
Strength: 
RDL - 2 x 15 Reps @65-70%
---
WOD: 30 Min AMRAP - L1, 45 Min AMRAP - L2, 60 Min AMRAP - L3
1000 Meter Row - L1, 1200 Meter Row - L2, 1500 Meter Row - L3
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
10 Ring Rows L1, 1 Rope Climb L2, 3 Rope Climbs L3
---
Accessory: 
OTM x 12 Mins
1 - 3 Muscle Ups or Variation
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WOD 09/24//2019

9/23/2019

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​Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
10 Band Pull Aparts
10 Band Dislocates
10 Push Ups
---
Strength: 
Bench Press - 10 x 2 OTM @70% - Speed
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Skill: 
Handstand Push Ups - 5 Mins Practice
---
WOD: 15.4 ish - 
8 Min AMRAP
3 Push Ups L1, 1 HSPU L2, 3 HSPU L3
3 Power Cleans - 95/65 L1, 135/95 L2, 185/125 L3
3 Push Ups L1, 1 HSPU L2, 6 HSPU L3
3 Power Cleans
3 Push Ups L1, 1 HSPU L2, 9 HSPU L3
3 Power Cleans
3 Push Ups L1, 1 HSPU L2, 12 HSPU L3
3 Power Cleans
3 Push Ups L1, 1 HSPU L2, 15 HSPU L3
---
Accessory: 
OTM x 12 Mins
2 Hang Power Cleans - As Heavy As Possible (AHAP)
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WOD 09/23/2019

9/23/2019

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Warmup: Mobility/Agility Drills then 3 Rounds NFT
10 Cal Bike - 10 Hip Circle Side Steps Left - 10 Hip Circle Side Steps Right - 10 Hip Circle Squats
---
Strength: Overhead Squats 5 X 3
After warmup loads - Set #1 70%, Set #2 85%, Set #3 90% (Goal weight), Set #4 5 to 10 #'s more, Set #5 5 to 10 pounds more
*If you miss on set number four do a drop set at 75%
---
Wod: Part A - 6 Minute AMRAP
9 hang power snatch 65/45 L1, 95/65 L2, 135/95 L3
10 Double Unders L1, 25 DU's L2, 35 DU's L3
Rest 2 Minutes
Part B - 6 Minute AMRAP
9 Overhead Squats - same loads
9 Box Jumps 20/14 L1, 24/20 L2, 30/24 L3
---
Accessory: Rear Elevated Split Squats
3 X 8 Reps each side
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WOD 09/21/2019

9/20/2019

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Saturday Class time at 8 AM - 2 Person Partner WOD 
---
3 Min AMRAP w/ 3 Min Rest x 7 Sets each
12/10 Calorie Assault Bike
6 Burpee over Box - 20/14 L1, 24/20 L2,  30/24 L3
9 Wall Ball - 14/10 L1, 20/14 L2,  30/20 L3
Max Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
*Partner one goes for 3 minutes.  Then partner two goes while partner one rests.  Score each round is total KB Swings.  

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WOD 09/20/2019

9/19/2019

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Warm Up: Mobility and Line Drills then 3 Rounds NFT
250 Meter Row
10 Single Leg RDL (each leg)
5 Burpee
10 Push Ups
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Skill: Candle Sticks
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Strength: SDL - 5 x 12 Reps E3M @60-70%
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WOD: “Chief”
3 Min AMRAP / 1 Min Rest x 5 Rounds
3 Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
6 Push Ups
9 Air Squats
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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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