Hudson Valley Crossfit

5X5 Back Squats

5 rounds

10 wall ball
10 hang power cleans

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

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

Post loads to comments.

We had two Deadlift PR's last night.  Katha got 180#'s, and Sean got 305.  Excellent work you two.

Nick, Mike, Anthony, and Ryan did a scaled version of the deadlift burpee workout from the games:  5 Rounds, 225# Deadlifts; 5 Reps, 10 Burpees. 

Nick - 4:29

Mike - 8:10 (185#)

Ryan - 5:02

Anthony - 6:06 (his second week crossfitting)

5 Rounds for time:
225# Deadlift; 5 reps
10 burpees... YAY Burpees!

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.

Good Luck Luke!

Just as we did for Jamie when he left us to go to China, we all did Fight Gone Bad last night to celebrate Luke's departure.  He'll be leaving us for five months while doing his internship for the Culinary.  Good luck buddy, keep working hard, and stay out of the bars.

Sean - 243
Katha - 254
Steve - 270

Greg - 321
Luke - 321

Anthony - 2 rounds, with 65# - 155

Excellent work last night fellas.

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.