Hudson Valley Crossfit

‎15 Minutes to establish a max Jerk

5 Rounds, 90 seconds rest between rounds
1 Minute Row (for meters)
10 T2B

100 Overhead Walking Lunges immediately following last round (45/35#)

The goal is 300m per row.
Post your Jerk,  Meters per round, and your time minus rest.

No Class

No Class this evening!  We are going to SUNY New Paltz to hear Robb Wolf talk about Darwinian Medicine!  5:30 at Lecture Hall 102!  Check it out if you can.

Yay Burpees!

‎7 Minute AMRAP
Burpees
Hips and Chest must touch the ground at the bottom. You must jump and touch a target 6 inches above your reach at the top.

If you have already done this -
Back Squat - 60% x 5 x 5
Power Clean - 70% x 5 x 5

TGIF! Today's workout: 
5 min ROW 
4 min Box Jump 24/20 (step-down)
3 min Push-Up
2 min Air Squat
1 min Pull-Ups

5x3 Behind the Neck Push Press

-then-

As many rounds as possible in 10 mins of:
75 Double Unders
50 Box Jump (24 in.)s
25 Shoulder-to-Overheads 105 lbs

Every 30 seconds for 6 minutes:

1 Front Squat @ 85%

-then-

12 minute AMRAP of:

7 C2B Pullups
14 Front Squats 95/65#
21 Pushups (hand release)

 

 

 

 

Deadlift 5x3

WOD

12 min AMRAP

10 Shoot thru

15 Box jump

20 KBS

Back Squat - 5x5 @ 75% 

3-5 sets
15 Pushups
15 Situps
15 Air Squats
15 Calorie AirDyne
Rest 2-3 Minutes

5rds.

5 Push Press

25 Sit ups

rest 2 min.btwn rds.

Then

50 Walking Lunges

40 Ground to OH W/ DB's

30 Box Jump

20 Front Sq.W/DB    

10 Burpees

1000m Row

5 Sets
5 Deadlifts
20 Pushups
Rest 2 Minutes between sets

1000m Row