Hudson Valley Crossfit

FIGHT GONE BAD!!!!

3 rounds

1 minute row

1 minute wall ball

1 minute sdhp

1 minute push press

1 minute box jump

1 minute rest 

Sorry JJ, but this is how we're sending you off.  you're getting 300 or you're doing it again!!

5-4-3-2-1

deadlifts

5 c2b pullups after each set

post time and loads

rest 5 minutes

5-4-3-2-1

power cleans

5 burpees after each set

post time and loads

Nick did the power clean/burpee wod yesterday in 3:09 @ 185#

Eamon, Mark, Father, and Johnny did it @ 145# all finishing around 3-4 minutes

3 rounds

35 situps

20 thrusters

15 pullups

Find your 1RM power clean

WOD

AMRAP 20 minutes

10 kb swings

100 m run

10 box jumps

100 m run

work up to a 1rm Back Squat

1/2 Angie

50 pullups

50 pushups

50 situps

50 squats

What is CrossFit?

jerk 7x1

100 burpees

WE'RE BACK

well, we're back from Cali and ready to get it going again.  Steve had a decent showing during his first WOD, finishing in 6th place.  However, WOD 2 featured a 1 rep max deadlift.  As we all know, this is steve's "Goat".  Finishing last in that WOD (oh well).  Sunday featured our favorite wod....FRAN.  I thought he was setting a decent pace from the beginning, but came up just shy of a PR, at 6:06.  Still, not too bad for an old fart.  Steve finished the weekend in 11th place.  he started the weekend ranked 13th.. so I'd say it was a success.  just to be in the top 15 out of 200 was an achievement in itself.  After a few days of binge tequila drinking, I'm sure he will be back at it and will be ready for next year. (unless its a heavy deadlift again, haha)

as for today...

Deadlift 3x10 @ 65% 1rm

                ...

3 rounds

50 double unders

30 toe 2 bar

10 power clean

wednesday morning will be our last class until monday afternoon!!

We are going to California to watch our Head Trainer and Father, Steve Lobotsky Compete against 14 of the fittest 50 year olds in the world.  Bummed out because you can't make it to Cali?  don't fret, you can watch it live!!!!!!

http://live.crossfit.com/

Follow that link right there.  I believe it starts at 3pm our time on friday!!  so glue your ass to your seat and watch Father kick his geriatric counterparts asses!!!

 

big class this morning.

we had a team WOD, withs 2 teams of 4

each person rows 500m

while that is going on, one person at a time tackles

100 wall ball

200 burpees

300 box jumps

once the 4th person finishes the row, 2 people can go