Hudson Valley Crossfit

What the FRAN?!??!

We had an excellent Fran outing last night.  Everyone PR'd!! The first heat was a great battle between Greg and Luke.  The butterfly kip gave Greg the edge.  the next heat was between Nick and Jeff.  They both put forth amazing effort.  Last night was Jeff's second night back with HVCF, so a PR by almost a minute was amazing.  Last up was Joe. this was his first time attempting Fran, so sub 10 minutes is great.

Greg - 4:05
Luke - 5:18
Nick - 5:39
Jeff - 6:48
Joe - 9:32

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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there will be no classes thursday night.  we are going to the Marist mens basketball game.  we will be back on friday.

alli doing nicole, subbing 300 meter row instead of 400 meter run

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

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not sure if nick is praying or resting

Deadlift 1-1-1-1-1-1-1 reps

HAPPY 24TH to Greg! 3-2-1-GO!

24 Calorie Row
24 Push Press @ 95#
24 Box Jumps @ 24"
24 SDHP
24 Wall Ball
24 Burpees
24 Deadlift @ 135#
24 HSPU
24 Hang Power Cleans @ 95#
24 Ring Dips
24 KB Swings @1.5 Pood
24 Thursters @ 95#
24 Pullups
24 Situps
24 Pushups
24 Squats

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

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My good friend Melissa from Crossfit Mississauga introduced me to tonights WOD..

"Gordie"

12 rounds

10 deadlifts @135/95
8 push-ups
6 hang power cleans @135/95
4 burpees

She was my friend.  But after doing this WOD, I think it's time I reevaluate our friendship.

Monday was a tough night at HVCF.  Kelly was BRUTAL.  But we all fought through it and got her done.  Afterwards, Luke and Greg both PR'd on 30 muscle ups, 9:48 and 3:12.  Luke then proceeded to PR on weighted pull ups with 110 pounds