hudson river valley - Warlock CrossFit

#79 Friday 1.9.2015

A. 9×3 Backsquat (5-10 lbs heavier than Wednesday) B. Max Effort – 1 Minute of rest in between rounds 2 Rounds 1 Minute – Boxjumps 20″…

Lots of newbie CrossFitters results in lots of questions about what gear to get for Christmas. Our full holiday list is below! Besides grabbing the

A. 5 Rounds for Time 10 Power Cleans @ 135/95 10 Burpees B. 7 Minutes EMOM 5 Deadlifts @ 275 /185 Remaining minute is

A. 10×2 Power Snatch 80% of 1RM B. Modified Tom 15 Minute AMRAP 7 Muscle ups 11 Clean and Jerks 155/105 14 T2B

1. Work Up to a heavy triple cluster (TnG) 2. 32 Minute EMOM a. 8×6 Pendlay Rows b. 8×8 Burpees c. 8×10 Up and Over Boxjumps

From our family to yours, Happy Thanksgiving! We’ll be hosting a 7 am and 9 am class on Thanksgiving morning. See you then! “The Chief”

A. 3×10 Backsquat (10 lbs heavier than last week) B. 50-35-20 Wallball 20/14 Double Unders KB Swings 53/35 *Bonus 7X7 C2B – 60 Seconds Rest

A. 7×3 Front Squat (heavier than last week) B. 4 Rounds For Time 7 Ring Dips 14 Hang Power Cleans @ 95/65 21 Sit Ups *Bonus

A. 8×1 Split Jerk (Work up to a heavy single) B. 21 Minute EMOM 1. 15 Wallball 20/14 2. 5- 7 Thrusters @ 115/75 (unbroken)

A. 5 x 500m Row 3-5 Minutes rest in between rounds B. 50 T2B For Time * Bonus Work 7×6 C2B Pull Ups 40 Seconds