Hudson Valley Crossfit

Thanksgiving Eve Throwdown!!

Let's put in some work tonight before everyone goes out on the town!  

A lot of people are in town for the holiday.  We are going to throw down on 3-4 workouts tonight.  

Winner gets a new HVCF shirt!  

Come on in tonight.  We are starting at 4:00!

Back Squat - 5x3 (same weights as the 7x2 we did last week)

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

AirDyne - 5 minutes @ 50%

 

10 Minute AMRAP

30 Double Unders

15 Power Snatch @ 75/55   

 

Front Leaning Rest - 5 x 60 seconds

I <3 My Barn Shirts are in!  

Men's & Women's. Brown & Black.

Short Sleeve - $25

Long Sleeve - $30 (Not in Stock, but we will order them if you want)

Hoodie - $40 (Not in Stock, but we will order them if you want)

20 KB Swings

50 Walking Lunges

20 KB Swings

40 Burpees

20 KB Swings

30 T2B

20 KB Swings

20 Turkish GetUps

20 KB Swings

10 Calorie Row

-Max Rep Shoulder to Overhead @ 95/65.

Start with Presses, move to Push Press, move to Push Jerk.

2 attempts.  Rest as needed between sets

 

-Power Clean - Max for the Day

-Shoulder Mobility 20 minutes

-Back Squat - 7x2 (Add 5-10 pounds to your last cycle)

3x Max HSPU or Handstand Holds, Rest 5 minutes

 

10 Minute AMRAP Box Jump, Step Down @ 24/20

 

‎500m row @ 80%

10-8-6-4-2
Front Squat
Burpee

500m row TT @90%

NEW SHIRTS ARE IN!!!!!! $20. They are awesome. Soft, lightweight, and comfortable. S,M,L,XL. Unisex, aka men's sizing.

3 push press on the minute for 7 minutes

 

front leaning rest on rings

60 seconds on

60 seconds rest  x3

 

airdyne

60 seconds on @ 70%

60 seconds rest

60 seconds on @ 80%

60 seconds rest

60 seconds on @ 90%

 

‎-Shoulder/Hip/Hamstring Mobility

-Double Under Practice

-40 Wall Ball
50 Double Unders
60 Calorie Row
50 Double Unders
40 Wall Ball

CHALLENGE - WHO CAN GO UNBROKEN?? FREE T-SHIRT TO ANYONE WHO DOES THE WALL BALL AND DOUBLE UNDERS UNBROKEN!!