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WOD 12/31/2018

12/30/2018

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Strength: Back Squat - 2 x Max Reps @80% - E3M
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Lift: Power Clean - 5 x 1 Rep - EMOM - build up
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WOD: Every 2 Mins x 5 (No Rest Between Efforts)
2 Power Cleans - 75/55 L1, 115/75 L2, 155/105 L3
4 Front Squats Squats - same
8/6 Calorie Assault Bike SPRINT 

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December 28th, 2018

12/28/2018

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Saturday Class Time at 8 AM - Individual Workout
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"2018 Farewell WOD"
E2Ms x 18
First 9 Rounds - E2Ms
8 Thrusters -  55/45 L1
, 75/55 L2,  95/65 L3
8 Bar Facing Burpees
8 Calorie Assault Bike
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Last 9 Rounds - E2Ms
8 Hang Power Snatch - 55/45 L1, 75/55 L2,  95/65 L3
8 Bar Facing Burpees
8 Calorie Row
*If need be due to numbers.  Some can start on the snatch/rower portion first and switch at the halfway mark of course with people on the first half. 
**Some may have a difficult time finishing a round in under 2 minutes.  If so, we'll cut your reps/calories by two and it should make the difference.  Alternatively, you can skip a round to recover and go harder again.  We've done similar workouts before where this tactic was needed by just about everyone.

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WOD 12/28/2018

12/27/2018

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Strength: Bench Press  5 x 5 Reps @80% - E3M
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Skill: 
Double Unders or Triple Unders
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WOD: 15 Min “Ladder”
2-4-6-8-10-12-etc….
Alternating DB Hang Clean and Jerk  25/10 L1, 35/25 L2, 50/35 L3
Hang Knee Raise (L1)Toe 2 Bar (L3) (L2) -
 x1 Double Unders L1, x3 DU's L2, x5 DU's L3
*Move up the ladder as high as possible in 15 mins
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WOD 12/27/2018

12/26/2018

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Lift: Deadlift -5 x 5 Reps @80% - E3M
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WOD:  Part A

8 Min Ping Pong EMOM
Odd - 10 Ring Rows L1, 3 Ring Muscle Ups L2, 5 Ring Muscle Ups L3
Even - 10 Push Ups L1, 5 Kipping HSPUs L2, 5 Strict Deficit HSPUs L3
*Rest 5 Mins - then Part B
Part B -
8 Min Ping Pong EMOM
Odd - 12 Air Squats L1, 20 Air Squats L2, 12 Alternation Pistols L3
Even - 10 Ab Mat Sit Ups L1, 20 Ab Mat Sit Ups L2, 12 GHD Sit Ups L3
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WOD 12/26/2018

12/25/2018

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Afternoon classes only today.  3, 4, 5 and 6PM.
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Strength: Strict Press  5 x 5 Reps @80% - E3M

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Accessory: 
DB Seal Row  3 x 10 Reps
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WOD: For time
5-4-3-2-1
Power Cleans  95/65 L1, 135/95 L2, 185/125 L3
Pull Ups x 3 L1 (15-12-9-6-3), Rope Climbs L2 & L3
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WOD 12/24/2018

12/23/2018

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The gym will be open from 7 to 9 AM today.
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Strength: Back Squat 5 x 5 Reps @80% - E3M

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WOD: For time
50-40-30-20-10
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
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12 Days of Christmas

12/21/2018

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Saturday Class time at 8 AM. Individual workout.
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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
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*You can scale loads and movements but not the reps.

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 12/21/2018

12/20/2018

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Strength: Bench Press - 4 x 5 Reps @80% - E3M
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Accessory: 
Z Press - 3 x 6 Reps
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WOD: 3 Min AMRAP
10 Double Unders L1, 20 DU's L2, 40 DU's L3
10 Power Cleans -  65/45 L1, 95/65 L2, 135/95 L3
*Rest 2 Mins
3 Min AMRAP
10 Double Unders L1, 20 DU's L2, 40 DU's L3
10 S2O - 65/45 L1, 95/65 L2, 135/95 L3
*Rest 2 Mins
3 Min AMRAP
10 Burpees
10 Knee Raises L1, 10 T2B L2, 20 T2B L3
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WOD 12/20/2018

12/19/2018

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Strength: Deadlift - 4 x 5 Reps @80% - E3M
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Accessory: 
1 1/4 Goblet Squats - 3 x 10 Reps
https://youtu.be/A5emLMlaILY
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WOD: 4 Rounds for time
8 Squat Clean Thrusters (Clusters) - 75/45 L1, 105/75 L2, 155/105 L3
10 Bar Facing Burpees
10 Push Ups L1, 10 HSPUs L2, 50 Ft Handstand Walk L3
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WOD 12/19/2018

12/18/2018

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Skill: Candle Sticks
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Conditioning: 
12K Meter Row - write down your split times
Part A - Time at 500 Meters
Part B - Time at 1000 Meters
Part C - Time at 6000 Meters
Part D - Time at 12000 Meters
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Previously done on 11/29/2017, 7/12/2017, 06/06/2018

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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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