Hudson Valley Crossfit

21-15-9
KB Swings
Burpees
Wall Ball

It CAN change your life
 Jon Gilson interviews BMack

Snatch 7x3

nick preparing for front squats

Why you need rest days
 why olympic lifting is good for crossfit

ANGIE
for time:
100 pullups
100 pushups
100 situps
100 squats

Crossfit and Law Enforcement
 what ruins running?
Kyle maynard lives the MMA dream

Back Squats 5X3

or Main Site WOD

Branden attacking the wall ball portion of his workout

move fast, breathe slow
 Batman.. and crossfit?
 Did humans evolve to be long distance runners?

For Time:
20 Pullups
30 Box Jumps
40 Wall Ball
50 KB Swings
40 Situps
30 Burpees
20 Double Unders

Crossed up by Crossfit
 Technique and Intensity

shoulder press 5X1
push press 5X3
push jerk 5X5

Rich, Sean, and Kyle storming through Helen

Crossfitter receives Navy Cross for extraordinary heroism

Rip's Quote of the Day

"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers."

Helen
3 Rounds for time:
run 400m
21 KB Swings @ 1.5 pood
12 Pullups

First Person: Surviving a Crossfit Workout
 Cholesterol Myths

Christine
3 rounds for time:
500m row
12 bodyweight deadlifts
21 box jumps @ 20"

iGallup?

Front Squats
5X5

OPT sub 7 minute Helen