WOD 10/15/2011

10/14/2011

Five rounds for time of:
155/105 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5/1 pood

Jason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed 6:04, Karianne Dickson 6:19 (105lb clean, 35lb KB).

WOD Demo with Jason Khalipa and Neal Maddox - video [wmv] [mov] [HD mov - download only]

WOD Demo from the CrossFit Level 1 Certificate Course at Guerrilla Fitness - video [wmv] [mov]

CrossFit EST on today's WOD - video [wmv] [mov]

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Hello 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.

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WOD 10/15/2011

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