Hudson Valley Crossfit

Just a reminder... We are closed today.  We are going to the city for Sarah's Graduation.  See ya'll tomorrow!

Just a reminder... We are closed today.  We are going to the city for Sarah's Graduation.  See ya'll tomorrow!

Fight Gone Air Force!  This is a farewell to Kyle.  He is venturing by to Rochester.  Last semester at Brockport.  Good luck buddy.  See ya this summer!

3 Rounds

1 Minute Thrusters

1 Minute SDHP

1 Minute Push Jerk

1 Minute OHS

1 Minute Front Squat

1 Minute Burpees

Rest 1 Minute

Monday

Power Clean 1RM

10 minute Amrap

10 Burpee

20 Wall Ball

30 Double Under

5 Sets

350m Row

7 Thrusters

3 Minute Rest Between Sets

‎500m row
15 hspu
5 rope climbs
15 hspu
500m row

Front Squat 5x3

5 Rounds

5 Deadlift

10 Wall Ball

15 Burpees

 

Press 5x3

Death By Thrusters @ 95/65
With a continuously running clock do one Thurster the first minute, two Thrusters the second minute, three Thrusters the third minute and so on until you cannot complete the required Thrusters in the given minute. 

Here's a hint...this one starts off really easy and hits you like a ton of bricks right around the round of 7. Hold on tight. Mental toughness is needed on this one to get into the round of 12 or better!

Power Clean 5x5

 

AirDyne 

10x :15on/:45off

 

5 sets

1 Rope Climb

10 Shoot Thru's

Back Squat 5x3

3 Rounds
10 Burpees
20 KB Snatch
30 Double Unders