Hudson Valley Crossfit

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Push Jerk 1-1-1-1-1-1-1 reps

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Front squat 3-3-3-3-3 reps

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Steve and Greg playing with Kettlebells

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

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For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

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With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

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Squat clean 1-1-1-1-1-1-1 reps

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Nick and Greg decided to get in some heavy overhead squats today. They both got PR's!  200 for Greg and 205 for Nick

nick getting 190

Greg Attempting 205

aaand the result

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

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