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WOD 11/01/2017

10/31/2017

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WOD - L1 & L2
45 Min AMAP
Assault Bike 20 Calories L1, 25 Calories L2
1 Power Clean @ 80% L1, @ 85% L2
15 Ring Rows L1, 10 C2B's or 1 Rope Climb L2

60 Min AMRAP - L3
30 Calorie Assault Bike
1 Power Clean @ 90%
1 Legless Rope Climb + 1 Rope Climb
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10/31/2017

10/30/2017

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Warm Up: 3 Rounds NFT
10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats
---
Skill: Muscle Up Progressions
---
Lift: Press - 4 x 10 Reps - E3M - 5-10 lbs heavier than last time
---
WOD: 5 Rounds
30 sec on / 30 sec rest - each station - total workout time 10 mins
Hang Full Snatch* - 55/45 L1, 75/55 L2, 95/65 L3
Box Jumps -   20/14 L1, 24/20 L2, 30/24 L3
*Those as yet without a solid Overhead Squat will just do hang power snatches.

---
Giant set: 1a. DB Front Raise (thumbs up) - 3 x 8 Reps
no rest
1b. DB Side Lateral Raise - 3 x 8 Reps
no rest
1c. DB bent over Rear raise - 3 x 8 Reps
rest 120 seconds
---
Extra Credit: 6 x 20 Yards Barbell Carries - fast, moderate weight, rest as needed between efforts
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WOD 10/30/2017

10/29/2017

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Week #5

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 DL - starting with empty bar
---
Lift: DL - 8 x 3 Reps @ 60% EMOM
---
WOD: “Lucky 13”
8 Min AMRAP
7 Full Cleans -   95/65 L1, 135/95 L2, 155/105 L3
7  Push Ups L1, Hand Release L2, Chest Slapping Push Ups L3
then
2 Min AMRAP
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
then
2 Min AMRAP
Double Unders
then
1 Min AMRAP
Burpees
---
Superset: 1a. Bulgarian Split Squats - 4 x 8 Reps (each leg)
no rest
1b. Bent over DB Rows - 4 x 8 Reps (each arm)
rest 120 seconds
---
Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts

​
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WOD 10/28/2017

10/27/2017

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Saturday class time at 8 am
2 Person Partner Wod - 30 Min AMRAP
---
 9 Pull Ups (each) C2B Rx+, Chin over Bar Rx 
15 Power Cleans (each) 135/95 Rx+, 95/65 Rx 
21 Wall Ball (each) 30/20 Rx+, 20/14 Rx 
400 Meter Run (together)

Partner 1 finishes each Rep Scheme on each station prior to Partner 2 following.   On 400 Meter Run, both partners run together.
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WOD 10/27/2017

10/26/2017

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Warm Up: 3 Rounds NFT
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
---
Lift: BP 5 x 3 Reps @ 85% E3M
---
WOD: 12 Min Ping Pong EMOM
Odd - Max Cal Row
Even - 3 Hang Power Snatch - 95/65 L1, 135/95 L2,  155/105 L3
---
Superset: 1a. 10 Alternating Pistols (5 each leg)
no rest
1b. Single Leg RDL - 3 x 10 Reps each leg
rest 120 seconds
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WOD 10/26/2017

10/25/2017

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​Warm Up:  Row 500 Meter
then
3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)
---
Skill: Double KB OH Squat
---
Lift: BS 4 x 10 Reps - E3M  Go 5-10lbs heavier than last time (10/5/17)
---
WOD: 15-12-9
Thrusters -   65/45 L1, 95/65 L2, 135/95 L3
Burpees
then
21-15-9
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3 
---
Superset: 1a. Single Arm DB Snatch - 4 x 10 Reps (each arm)
no rest
1b. Close Grip Bench Press - 4 x 10 Reps
rest 120 seconds
---
Extra Credit: 6 x 20 Yard Backwards Sled Pulls - fast, moderate weight, rest as needed between efforts
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WOD 10/25/2017

10/24/2017

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This workout was last done on 4/05/17​

WOD: (L1 & L2) - 45 Min AMRAP 
1500 Meter Row
200 Meter Farmers Carry - 35/26 L1, 53/35 L2
5 Wall Walks L1, 10 Wall Walks L2
25 DUs or attempts L1 - 1 min time cap on DUs, 50 DU's L2

or
​
WOD: L3 - 90 Min AMRAP 
1500 Meter Row
200 Meter Farmers Carry - 70/53
15 Handstand Push Ups
100 Double Unders
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WOD 10/24/2017

10/23/2017

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Warm Up: 3 Rounds NFT
10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats
---
Skill: 3 Rounds of
5 Handstand Shrugs
5 Shoulder Taps each side
Max Handstand Balance
---
Lift: Press - 8 x 3 Reps @ 60% - EMOM
---
WOD: 5 Rounds for time
15 SDLHP - 65/45 L1, 95/65 L2, 135/95 L3
12 PP - same
---
Giant set:
1a. DB Front Raise (thumbs up) - 3 x 8 Reps
no rest
1b. DB Side Lateral Raise - 3 x 8 Reps
no rest
1c. DB bent over Rear raise - 3 x 8 Reps
rest 120 seconds
---
Extra Credit: 6 x 20 Yards Barbell Carries - fast, moderate weight, rest as needed between efforts
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WOD 10/23/2017

10/22/2017

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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 DL - staring with empty bar
---
Lift: DL - 5x3 Reps @85%-E3M
---
WOD: 12 Min Ping Pong EMOM
Odd - Max Cal Assault Bike
Even - 3 Power Cleans - 185/135 (L3), 155/105 (L2), 95/65 (L1)
If scoring -  Score = Calories + Reps
---
Superset: 1a) Belt Squats - 4 x 10 Reps
no rest
1b) Pendlay Rows - 4 x 6 Reps
rest 120 seconds
---
Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts
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WOD 10/21/2017

10/20/2017

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Saturday Class Time at 8 AM
---
This is a pacing workout, not all out.  You're going to want to use some strategy.
 33 Min AMRAP - 3 Person Teams
Partner #1 - Shoulder 2 Overhead Max Reps
Partner #2 - Assault Bike Max Calories 
Partner #3 - Rest
*Switch as needed until 33 Min time cap is reached 
Score = Calories + Reps

65/45 L1
95/65 L2
135/95 L3

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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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