Hudson Valley Crossfit

WE'RE BACK

After some technical difficulties, we are back online!

Front Squat 5x5

21-18-15-12-9

95# hang cleans

pullups

After some technical difficulties, we are back online!

Front Squat 5x5

21-18-15-12-9

95# hang cleans

pullups

Saturday Mornings-9am FREE introductory CrossFit classes.  Come experience for yourself what Crossfit is all about.  call (845 876 6760) or email (hvcrossfit@gmail.com)

Pre-WOD

Deadlift

WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post-WOD

Find max height Box Jump

Saturday Mornings-9am FREE introductory CrossFit classes.  Come experience for yourself what Crossfit is all about.  call (845 876 6760) or email (hvcrossfit@gmail.com)

Pre WOD

Weighted Pull Ups

WOD

"Bear Complex"

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes:  The Power clean must be separate from the front squat.  No resting on the ground during rounds, not even to re-grip.  You want to be at max load by round 4 or 5

Post WOD

Accumulate 2 minutes of L-sit

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes:  The Power clean must be separate from the front squat.  No resting on the ground during rounds, not even to re-grip.  You want to be at max load by round 4 or 5

Post WOD

Accumulate 2 minutes of L-sit

Saturday Mornings-9am FREE introductory CrossFit classes.  Come experience for yourself what Crossfit is all about.  call (845 876 6760) or email (hvcrossfit@gmail.com)

Back Squat

5x5 @ a working load

WOD

AMRAP 10 min.

10 wall ball

10 sdhp

This is only 10 min.so keep your intensity up there.

Post WOD

50 ab-mat sit ups

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"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

3 Rds.

400m run

15 Thrusters

15 Pull Up