CrossFit Mid Hudson is a world-class crossFit facility located in Highland, NY

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Workout of the Day

  • Nov 26, 2014

    1) Tabata Sit Ups

    2) Pistol / Handstand walks Skill work

    WOD:  “Bear Complex”

    Complete 5 rounds of 7 repetitions of the following sequence: ( starting weight for guys 65lb, women 45lb)

    Power Clean

    Front Squat

    Push Press

    Back Squat

    Push Press (from behind the neck)

    Use the same weight for the 7 reps then add weight for the 2nd round, etc. There is NO time component to the workout so rest as much as needed between rounds. However, once you start the sequence of 7 reps you can rest the bar anywhere EXCEPT the ground.