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  CrossFit Hot Springs

WOD 10/01/2021

9/30/2021

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​Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Empty Bar Shoulder Press
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Strength/Lift #1: Shoulder Press - E2Ms
4 Reps @80-90%
3 Reps @80-90%
2 Reps @80-90%
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Strength/Lift #2: Barbell Complex
Behind the Neck Power Jerk + Front Rack Split Jerk
6 Sets @80+% - E2Ms
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WOD: 30 Min AMRAP
Max Calorie Bike / Row / Ski
Every 6 Mins - Run 200 Meters w/ 20/14 lb Med Ball
*Start off with run
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WOD 09/30/2021

9/29/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds
10 Calorie Bike / Row
10 Empty Bar Power Snatch
10 Light Deadlifts
5 Box Jumps
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Strength/Lift: Deadlift
6 Sets of 3 Reps - E2Ms - build up
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WOD: Part A
30 Calorie Row / Ski
30 KB Deadlifts - 53/35
30 Calorie Bike
- Rest 2 Mins
Part B
30 Calorie Row / Ski
30 KB Snatch - 53/35
30 Calorie Bike
- Rest 2 Mins
Part C
30 Calorie Row / Ski
30 KB Swings - 53/35
30 Calorie Bike
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Optional Extra Credit
10-9-8-7-6-5-4-3-2-1
GHD Sits Ups or Ab Mat Sit Ups
T2B or Hang Knee Raise
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WOD 09/29/2021

9/28/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Squat Clean and Jerk - light
---
Strength/Lift #1: 1 Squat Clean and Jerk
E30s x 16 - build up
*Start at 70% try to reach 90%
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Strength/Lift #2: Pause Front Squat
3 x 3 Reps - E2Ms - AHAP (As Heavy As Possible)
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WOD: Part A - For time
75 OH Squats - 55/35 L1, 65/45 L2, 75/55 L3
75 Front Squats - Same
Conditioning - Part B
16 Min Rotating EMOM
8 OH Squats - 55/35 L1, 65/45 L2, 75/55 L3
10/8 Cal Bike
8 Front Squats - 55/35 L1, 65/45 L2, 75/55 L3
10/8 Cal Row / Ski
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WOD 09/28/2021

9/27/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Push Ups - 10 Air Squats - 15 Jumping Jacks
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Skill - 12 Min Cap!
5-4-3-2-1
Wall Walk
Rope Climb
*Modify as needed
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WOD - Part A
10 Min Rotating EMOM
50-75 Double Unders
10-14 Burpees
*Modify as needed
Part B
“Cindy”
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
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WOD 09/27/2021

9/26/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Hang Squat Snatch - light
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Strength/Lift #1: 1 Snatch
10 Sets @70-90% - EMOM - build up
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Strength/Lift #2: 2 Back Squats
3 Sets @82-92% - E2Ms
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WOD - Part A - 4 Rounds
Back Squat @70% - EMOM
30 Seconds Max Reps
30 Seconds Rest
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Part B - On a 2 min clock - repeat 7 times - no rest between sets
Calorie Row / Ski / Bike - 15 Cal L1, 20 Cal L2, 25 Cal L3
Max Hand to Hand Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
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WOD 09/24/2021

9/23/2021

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​Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Empty Bar Squat Cleans - 20 Double Unders
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WOD: For time
500 Meter Row / Ski
25 Double Unders L1, 50 DUs L2, 75 DUs L3
15 Squat Cleans - 65/45 L1, 95/65 L2, 135/95 L3
500 Meter Row / Ski
12 Squat Cleans
25 Double Unders L1, 50 DUs L2, 75 DUs L3
500 Meter Row / Ski
25 Double Unders L1, 50 DUs L2, 75 DUs L3
9 Squat Cleans
500 Meter Row / Ski
6 Squat Cleans
25 Double Unders L1, 50 DUs L2, 75 DUs L3
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WOD 09/23/2021

9/22/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Bike / Row
10 Empty Bar Power Snatch
10 Light Deadlifts
5 Box Jumps
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WOD - Part A
Rotating EMOM x 12 Mins
Min 1 - 8 Double Hang KB Snatch - 35/26 L1, 53/35 L2, 70/53 L3
Min 2 - 14 Alternating Single Arm DB Snatch - 35/25 L1, 50/35 L2&L3
Part B
For time: (12 Min Cap!)
21-15-9
Deadlift - 155/95 L1, 225/155 L2, 315/225 L3
Box Jumps - 20/14 L2, 24/20 L3, 30/24 L3
Part C
3 Rounds (12 Min Cap!)
15 Calorie Bike / Row / Ski
20 Sit Ups L1, 30 Sit Ups L2, 20 GH Sit Ups L3
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WOD 09/22/2021

9/21/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Squat Clean and Jerk - light
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Strength/Lift #1: Back Squats - E2Ms
3 Reps @ 80-90% x 3 sets
12 Reps @ Maximal Weight
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Strength/Lift #2: Barbell Complex
Power Snatch + Hang Squat Snatch + OH Squat @ 65-75%
E2Ms x 5 Sets
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WOD - Part A - 4 Sets
2 Min AMRAP w/ 1 Min Rest - pick up where you left off
3-6-9-12-15-etc…
Thrusters - 65/45 L1, 75/55 L2, 95/65 L3
Push Ups L1, HSPUs L2&L3
Part B
3 Sets - 2 Min AMRAP w/ 1 Min Rest
Bike / Row / Ski for Calories
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WOD 09/21/2021

9/20/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Push Ups
10 Air Squats
15 Jumping Jacks
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WOD - Part A
For time:
12 Wall Walks
100 Double Unders
12 Wall Walks
Part B
8 Sets @ Blistering Pace /90-95% - E3Ms
8 Calorie Sprint Assault Bike L1, 10 Calorie L2, 12 Calorie L3
5 Burpees
5 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
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WOD 09/20/2021

9/19/2021

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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups - 5 Deadlifts - 5 Hang Power Snatch
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Strength/Lift #1: 1 Squat Clean and Jerk @ 75%
E30s x 12 Sets
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Strength/Lift #2: Pause Front Squats
5 Reps, 4 Reps, 3 Reps
*2 second pause on bottom of each Rep
*Loading based on feel.  Work up to something heavy for the last set of 3.
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WOD: Part A - For time
5 Rounds
Run 200 Meters
20 Knee Raise L1, 10 T2B L2, 20 T2B L3
Part B - For time:
9-6-3
Squat Snatch* - 65/45 L1 95/65 L2, 135/95 L3
Pull Ups L1, C2B Pull Ups L3, Muscle Ups L3
*If you don't have a great full snatch yet, you may "pwr."
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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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