Hudson Valley Crossfit

Heavy Lifting: Deadlift 5x5

WOD: "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Heavy Lifting: Clean and Jerk 7x1

WOD: 3 Rounds

50 Box Jumps

30 Push Press

10 Burpees

Alternate Wod: Yesterday's WOD

Heavy Lifting:    Thrusters 5x5

WOD:    3 Rounds

            500m Row

            30 Push Ups

            10 Power Cleans

Alternate WOD:   

            "Lynne"

            5 Rounds

            Max Rep Body Weight Bench Press

            Max Rep Pull ups

Heavy Lifting: Dead Lift 5x3

WOD:    6 Rounds

            3 Handstand Pushups

            6 Burpees

            9 Kettlebell Swings

Alternate WOD:    "Mary"

            As Many Rounds As Possible in 20 minutes

            5 Handstand Pushups

            10 Pistols

            15 Pullups

                           

"A date which will live in infamy"

OHS

5x5

KAREN

150 Wall Ball for time.

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

And Now For Something Completely Different

AMRAP 8 Minutes

5R/5L Kettlebell C &J

5R/5L Single Leg Lateral Box Jump

deadlift 5x3 at a working load

jackie

1000m row

50 thrusters

30 pullups