CrossFit Mid-Hudson

10 Commercial Ave
Highland, NY 12528
(914) 466-5011

CrossFitMidHudson@gmail.com

WOD

Aug 1, 2014

July 31, 2014 by crossfit in WOD

Aug 1, 2014

1a) 5 Skin the cats (straight legs) X3 1b) 5 Bridge Ups  X3 2a) Work On Split for Jerk ( Speed work) 2b) Jerk Balance ( work on form/ moderate weight) WOD: 3 RFT 50 DU 20 Cal Row 50 Air squats  

Read More →

July 31, 2014

July 30, 2014 by crossfit in WOD

July 31, 2014

1) 5 Push Up – 20sec hold at the top, 10 push ups 15 sec hold at top, 15 push ups 10 sec hold at top 2) Behind the neck Push Press 5X3 WOD  ”Brandi ” 31 Box Jumps 31 DB/KB Thrusters  (50/35) 31 Burpees 31 Pull Ups  

Read More →

July 30, 2014

July 29, 2014 by crossfit in WOD

July 30, 2014

1) Muscle Up Progressions 2) 5X5 Strict Pull-Ups WOD: 30 Burpees over the box 400 Meter Run 15 Power Snatch (95/65) 400 Meter Run 15 Power Snatch 30 Burpees over the box    

Read More →

July 29, 2014

July 28, 2014 by crossfit in WOD

July 29, 2014

1) T2B/ K2E Kip Drills 2) 3 position Cleans 5X3  ( I want perfect form) WOD:  10 AMRAP 15 OHS (95/65) 30 Sit Ups 45 KBS  

Read More →

July 28, 2014

July 27, 2014 by crossfit in WOD

July 28, 2014

1a)  Handstand Holds working up to 1 min 1b) 1 arm Handstand Holds: 20 sec 2) Ab Tabata Hollow Rocks X4 , Arch Rocks X 4 WOD: For Time 15 Pull Ups, 20 OH Lunges, 25 squat Cleans (95/65) 30  push Ups, 800 meter run,30 push ups, 25 Squat cleans,20 OH lunges, 15 pull ups. […]

Read More →

July 25, 2014

July 24, 2014 by crossfit in WOD

July 25, 2014

1a) Pistols 5X4 1b) ME Chin Ups X3 2) 3 position Snatches X 5 ( keep weight light and work on form ) WOD: 800m Run 30 Power Snatches (115, 80#) 800m Run  

Read More →

July 24, 2014

July 23, 2014 by crossfit in WOD

July 24, 2014

1)  Yoga mobility Work ( 10 min) 2) Max weight Clean, 2 Front squat, jerk Complex WOD: 3RFT 3 Rounds: Row 500m 12 Burpees 21 Box Jumps (24″/20″)  

Read More →

July 23, 2014

July 22, 2014 by crossfit in WOD

July 23, 2014

1) HSPU 3X10 2) ME push ups in 3 min WOD 20 AMRAP 25 Wall Balls 20 KS swings 15 KTE  

Read More →

 

 

Admin Access