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12/30/2017

12/29/2017

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Saturday Class time at 8 AM

Team WOD - Teams of 3

Partners keep rotating on the 200 Meter Run as the other 2 Partners chip away at each Stations Task. Only 1 partner (besides the runner) can work at a time. Break up as you wish.

Station #1 (Yes, this station will probably change)
200 Meter Sandbag Run - Light L1, Moderate L2  Heavy L3

Station #2
100 Calorie Assault Bike

Station #3
100 Calorie Row

Station #4
100 Thrusters - 65/45 L1, 95/65 L2, 135/95 L3

Station #5
100 Pull Ups - Ring Rows L1, Pull Ups L2, C2B L3                                        ---                                                                                                          2 Scores: 
Total Meters Run
Time
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WOD 12/29/2017

12/28/2017

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Skill: Full Clean Technique - 10 Mins Practice
Dip + Stand
Dip + Jump
Dip + Jump + High Pull
Dip + Jump + Power Clean
Dip + Jump + Power Clean + Front Squat
Dip + Jump + Full Clean
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Clean Complex: 3 Power Clean + 3 Clean Pulls + 3 Full Hang Cleans
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WOD: 10 Rounds
On a 1 Min Clock
5 Deadlifts - 135/95 L1, 225/155 L2, 315/225 L3
Max Burpee over Barbell
rest :30 between each round
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Extra Credit: One Arm Strict DB Press - 3 x 10 Reps (each arm)
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Wod 12/28/2017

12/27/2017

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WOD - For time: Compare to 05/24/17

Air Assault - 300 Calories
Row - 3K
Run - 3K (1.86 miles)
*Break up as you wish


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Wod 12/27/2017

12/26/2017

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Skill Work: Hand Stand Push Ups or Hand Stand Walks
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Workout Prep: Go over movement patterns and standards

WOD: 2014 CrossFit Open Workout 14.4
14 Min AMRAP
60 Calorie Row
50 T2B
40 Wall Ball - 20/14
30 Cleans - 135/95
20 Muscle Ups or 20 C2B Pull Ups (scaled)
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Extra Credit: 100 Meter Sled Push
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WOD 12/26/2017

12/25/2017

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Skill: Full Snatch Technique - 10 Mins Practice (PVC, Technique or Bare Bar)
Dip + Stand
Dip + Jump
Dip + Jump + High Pull
Dip + Jump + Power Snatch
Dip + Jump + Power Snatch + OH Squat
Dip + Jump + Full Snatch
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Snatch Complex: 3 Snatch Grip Deadlift + 3 Snatch Grip High Pulls + 3 Hang Full Snatch - 5 Attempts to hit a 1 Rep Max
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WOD: 2 Rounds of - 3 Min Max Reps
5 Burpees
3 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
10 Cal Assault Bike
2 Min Rest

3 Min Max Reps
5 T2B
3 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
10 Cal Row
2 Min Rest
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Extra Credit: Plank Holds - 3 x 60 Second Holds
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WOD 12/23/2017

12/22/2017

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Class time at 8 AM.  
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“12 Days of Christmas”

1 - 100 Meter Row
2 - Deadlifts - 135/95 L1, 185/135 L2, 275/185 L3
3 - Push Ups L1, HSPU L2 & L3
4 - Front Squats - 95/65 L1, 135/95 L2 & L3
5 - Ring Rows L1, C2B Pull Ups L2, Bar Muscle Ups L3
6 - Power Cleans - 95/65 L1, 135/95 L2 & L3
7 - Double Unders 70 Jump Rope L1, x 5 (35) L2 & L3
8 - Box Jumps - 20/16 L1, 24/20 L2, 30/24 L3
9 - S2O - 95/65 L1, 135/95 L2 & L3
10 -10 Calorie Assault Bike
11 - Burpees
12 - 120 Ft (down and back) Sled Push , 90/50 L1, 180/100 L2 & L3 

Day 1 100 M Row,
Day 2 2 DL + 100 M Row,
Day 3 3 HSPU + 2 DL + 100 M Row,
Day 4 4 FS + 3 HSPU + 2 DL + 100 M Row,
etc…………
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WOD 12/22/2017

12/21/2017

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Lift: Clean Complex
Power Clean + Hang Full Clean + Jerk
5 x 1 Rep @ 70% of 1RM Clean and Jerk
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Lift: Shoulder Press
10-10-10
Find a heavy set of 10 Reps on last set
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WOD: 8 Mins
30 Seconds Max Effort Row
30 Seconds Recovery Row (very slow)
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Extra Credit: Glute Ham Sit Ups - 3 x 12-15
​
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WOD 12/21/2017

12/20/2017

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WOD: Part A - 3 Min AMRAP
3 Air Squats L1, Jump (6 inch) Air Squats L2,  Alt Pistols L3
6 Ring Row L1, Pull Ups L2,  C2B Pull Ups L3
9 Thrusters - 65/45 L1, 95/65 L2, , 135/95 L3
rest 2 Mins
Repeat 3 times, take a 10 Min Break then

Part B - 3 Min AMRAP

3 Thrusters - 65/45 L1, 95/65 L2, , 135/95 L3
6 Ring Row L1, Pull Ups L2,  C2B Pull Ups L3
9 Air Squats L1, Jump (6 inch) Air Squats L2,  Alt Pistols L3
Repeat 3 times, then finished
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Extra Credit: Close Grip Bench Press - 3 x 8 Reps
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WOD 12/20/2017

12/19/2017

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​Part A: 20 Min AMRAP
15 Burpees - As Fast As Possible
30 Calorie Row

10 Min Rest

Part B: 20 Min AMRAP
15 Burpees -As Fast As Possible
20 Calorie Assault Bike
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Extra Credit: Back Extensions - 3 x 12-15 Reps
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WOD 12/19/2017

12/18/2017

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Lift: Deadlift  5-5-5-5-5
Find a heavy set of 5 Reps on last set
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WOD: Part A - 3 Sets
20 Unbroken Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
15 T2B Unbroken
10 Alt. DB Snatch (each hand) - 35/25 L1, 50/35 L2 & L3

Rest as needed (approx 5 Mins)

Part B - 3 sets
10 Alt. DB Clean and Jerks (each hand) - 35/25 L1, 50/35 L2 & L3
200 Meter Run
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Extra Credit: 100 Ab Mat Sit Ups
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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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