CrossFit Mid-Hudson

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

CrossFitMidHudson@gmail.com

WOD

April 25, 2014

April 24, 2014 by crossfit in WOD

April 25, 2014

1) Power Snatch: 3X5@ 70% 2) Snatch Pull: 3X2@95% 3X2@100% WOD: EMOM: 15 Minutes 1 min : 5 Wall Balls, 5 KB Swings (70/50) 2 min: 5 Wall Balls, 5 TTB 3 min: 5 Wall Balls, Pull-Ups *****Repeat 5 Times******

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April 24, 2014

April 23, 2014 by crossfit in WOD

April 24, 2014

1) HBBS: 1X8@65% 1X8@70% 1X8@75% 1X8@80% 2)FS: 1X5@60% 1X5@65% 2X5@70% WOD: 8 Min Tabata Hollow Rock L-Sit Supermans bicycles sit ups  

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April 23, 2014

April 22, 2014 by crossfit in WOD

April 23, 2014

1) Atlas stones 2) Explosive movements Wod: 10 Rounds for time 1 Suicide run in the box. ( Create 3 Lines on floor) 5 Power Cleans (135/95)

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April 22, 2014

April 21, 2014 by crossfit in WOD

April 22, 2014

1) Push Jerk: 5X5 2) Split Jerk: 5X3 WOD: 12 min AMRAP 10 Push Press (135/95) 30 Double Unders

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April 21, 2014

April 20, 2014 by crossfit in WOD

April 21, 2014

1) HBBS: 1X8@60% 1X8@70% 1X8@80% 1X8@85% 2) FS: 1X5@70% 1X5@75% 1X5@80% 1X5@85% WOD: 15 AMRAP 5 Power Snatch (95/65) 10 Wall Balls

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April 18, 2014

April 17, 2014 by crossfit in WOD

April 18, 2014

1)  1 Rep max clean (10 min) 2) 1 Rep max Snatch (10 min) WOD: 15 Min AMRAP 5 HSPU 7 Pistols (scale as needed) 9 DL (225/155)  

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April 17, 2014

April 16, 2014 by crossfit in WOD

April 17, 2014

1) HBBS: 1X10@60% 1X10@65% 1X8@70% 1X8@75% 2) FS: 1X5@60% 1X5@65% 2X5@70% WOD 800 Meter Run 50 Thrusters (45) 30 Pull Ups

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April 16, 2014

April 15, 2014 by crossfit in WOD

April 16, 2014

1a) Strict Ring Rows -10 Off box 1b) Hollow Rocks 20 1c) Dips 10 All X 3 WOD: 2000 Meter Row for time.  (Marker wod) (remaining time mobility work)

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