Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps
Chris Spealler 17:46, Dave Leys 21:32
WOD Demo with Dave Leys - video [wmv] [mov]

CrossFit Hot Springs |
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"Dae Han" Three rounds for time of: Run 800 meters with a 45 pound barbell 15 foot Rope climb, 3 ascents 135 pound Thruster, 12 reps Chris Spealler 17:46, Dave Leys 21:32 WOD Demo with Dave Leys - video [wmv] [mov] ![]() U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.
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"Ricky" Complete as many rounds as possible in 20 minutes of: 10 Pull-ups 75 pound dumbbell Deadlift, 5 reps 135 pound Push-press, 8 reps Aryan Barto 14 rounds + 3 pull-up, Aja Barto 13 rounds + 5 press. Aja Barto and Aryan Barto on today's WOD - video [wmv] [mov] ![]() U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth. "Hidalgo" For time: Run 2 miles Rest 2 minutes 135 pound Squat clean, 20 reps 20 Box jump, 24" box 20 Walking lunge steps with 45lb plate held overhead 20 Box jump, 24" box 135 pound Squat clean, 20 reps Rest 2 minutes Run 2 miles If you've got a twenty pound vest or body armor, wear it. Chris Martirano 40:41, David Mcintyre 40:52, Chris Stowe 42:17, Shari Felman 42:38 (95lb clean, 25lb lunge WOD Demo with CrossFit 801 - video [wmv] [mov] ![]() U.S. Army First Lieutenant Darren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen. Five rounds for time of:
135/95 pound Deadlift, 9 reps 135/95 pound Hang power snatch, 6 reps 135/95 pound Overhead squat, 3 reps Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs). WOD Demo from the Level 1 Course at CrossFit By Overload - video [wmv] [mov] Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box 15 Toes to bar 12 Pull-ups Laurie Galassi 9 rounds + 9 jump, Lucas Zepeda 8 rounds + 12 T2B, Tyler Hinz 8 rounds + 6 jump WOD Demo with CrossFit Santa Cruz - video [wmv] [mov] Front squat 2-2-2-2-2-2 reps
Dave Lipson, 485lbs, Jason Khalipa 365lbs, Pat Barber 315lbs WOD Demo with NorCal CrossFit - video [wmv] [mov] WOD Demo with CrossFit Fury - video [wmv] [mov] For time:
10 Muscle-ups 75 pound Push press, 100 reps Row 1000 meters Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10 WOD Demo with CrossFit High Voltage by Again Faster Equipment - video [wmv] [mov] Rich Froning on today's WOD at Tennessee Tech University - video [wmv] [mov] For time:
Run 1000 meters 100 Push-ups 135/95 pound Snatch, 10 reps Josh Everett 6:30, Kristan Clever 11:07 (95lbs). WOD Demo with Kristan Clever by Again Faster Equipment - video [wmv] [mov] |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 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. |