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WOD 10/31/2020

10/30/2020

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Saturday Class Time at 8 AM
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Individual Workout: 36 Min Ladder

2-4-6-8-10-12-14-etc….
X 100 Meter Row or Ski
Deadlift 95/65 L1, 135/95 L2, 155/105 L3
Hang Power Clean
Front Squat
Power Jerk
Back Squat
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Example

Round 1
200 Meter Row or Ski
2 DL + 2 HPC + 2 FS + 2 PJ + 2 BS
Round 2
400 Meter Row or Ski
4 DL + 4 HPC + 4 FS +4 PJ + 4 BS
etc….
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WOD 10/30/2020

10/29/2020

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
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Strength: Bench Press - Warm Up 5 Reps @Empty Bar, 5 Reps @40%,
5 Reps @50% Work Sets - E3M - 3 Reps @60-70%, 1 Rep @80-90%
1 Rep @105-110% (PR Attempt)
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WOD: E4Ms x 6
9 Banded Pull Ups L1, 9 C2B Pull Ups L2, 3 Bar Muscle Ups L3
12 Push Ups L1, 6 HSPUs L2, 6 Strict HSPUs L3
15/12 Cal Assault Bike
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WOD 10/29/2020

10/28/2020

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​Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Air Squats
20 Alternating Box Step Ups
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Strength: Deadlift - Warm Up 5 Reps @Empty Bar, 5 Reps @40%,
5 Reps @50% - 
Work Sets - E3M - 3 Reps @60-70%, 1 Rep @80-90%
1 Rep @105-110% (PR Attempt)
---

WOD: Part A
17 min AMRAP
10 Box Jumps (step down) - 20/14 L1, 24/20 L2, 30/24 L3
15 Double KB Front Squats - 26/18 L1 , 35/26 L2, 53/35 L3
25 Russian KB Swings - same
- Rest exactly 5 Mins then Part B
Part B
2 Min Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
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WOD 10/28/2020

10/27/2020

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
5 - Five Count Strict Burpees
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WOD: For time
80 Burpee Pull Ups
5K Row
*Break up as you wish
**Yes, we can easily scale the burpee pullups

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WOD 10/27/2020

10/26/2020

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​Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean and Jerk
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Strength: Strict Press - Warm Up 5 Reps @Empty Bar, 5 Reps @40%, 
5 Reps @50% - 
Work Sets - E3M - 3 Reps @60-70%, 1 Rep @80-90%
1 Rep @105-110% (PR Attempt)
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WOD: Part A - 
For time
60 Clean and Jerks - 65/45 L1, 95/65 L2, 135/95 L3
- Rest exactly 5 Mins then
Part B - 2 Min Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
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WOD 10/26/2020

10/25/2020

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
5 Box Jumps
10 Russian KB Swings
15 Air Squats
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​Strength: Back Squat - 
Warm Up 5 Reps @Empty Bar, 5 Reps @40%, 
5 Reps @50% - 
Work Sets - E3M - 3 Reps @60-70%, 1 Rep @80-90%
1 Rep @105-110% (PR Attempt)
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WOD: 7 Rounds for time - 20 Min Cap!
12 Double DB Deadlifts - 35/25 L1, 50/35 L2, 70/50 L3
9 Double DB Hang Power Cleans
6 Double DB Burpee Step over Box w/ DBs - 20/14 inch box
*KBs are acceptable instead of DBs
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Extra Credit: 
1 Mile Run
​
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WOD 10/24/2020

10/23/2020

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Saturday Class Time at 8 AM
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2 Person Partner Workout - 40 Min
Follow the Leader - Once your Partner clears the Station you chase
12/10 Calorie Row or Bike - Pick One for entire Workout
10 Push Press 95/65 L1, 10 Push Press 135/95 L2, 10 HSPUs L3
10 Front Squats 95/65 L1, 10 Front Squats 135/95 L2, 20 Alternating Pistols L3
30 H2H Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
200 Meter Run
Rest 60 Seconds before starting next round
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WOD 10/23/2020

10/22/2020

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Warm Up: Mobility and Line Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
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Strength: Bench Press - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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WOD: Part A - 6 Min AMRAP
6 Devils Press - 25/10 L1, 35/25 L2, 50/35 L3
12 Wall Ball - 14/10 L1, 20/14 L2,  20/14 - 12ft L3
Rest 2 Mins
Part B - 6 Min AMRAP
6 Pull Ups L1, 6 C2B Pull Ups L2, 6 Bar Muscle Ups L3
12 Push Ups
Rest 2 Mins
Part C
For time - same standard as Part A - try for unbroken or few sets as possible
2 Min CAP!
35 Wall Ball L1, 50 Wall Ball L2, 75 Wall Ball L3
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WOD 10/22/2020

10/21/2020

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Warm Up: Mobility and Line Drills then 3 Rounds NFT
150 Meter Row
10 Hang Power Cleans - empty bar
10 Front Squats
10 Power Jerks
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Strength: Dead Lift - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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WOD: 3 Rounds for time
10 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
1 Front Squat @ 50%
15 Russian KB Swings
2 Front Squats
25 Russian KB Swings
3 Front Squats
50 Russian KB Swings
4 Front Squats
*Rest 2 Mins - Repeat
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WOD 10/21/2020

10/20/2020

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​Warm Up: Mobility/Agility Drills then
Light Row and Bike for 5 Mins
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WOD: E4Ms x 5 Sets
Assault Bike Sprint - 20/15 L1, 25/18 L2, 30/22 L3
E4Ms x 5 Sets
Row Sprints - 20/15 L1, 25/18 L2, 30/22 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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