October 2012

CHECK OUT THESE NOMINEES FOR OUR CFHSV COSTUME COMPETITION WINNER!! SUBMIT YOUR VOTE BELOW! Warm up: 500m row or 400m run 3 rounds 4 PVC pass throughs 4 PVC OHS 4 push ups WOD: A. OHS 3-3-3-3-3 E3MOM B. 5 rounds for time of: 5 HSPU 10 ring dips 15 hand release push ups

Warm up: P1: 200m run P2: 8 air squats, 8 push ups 2 complete cycles WOD: A. Sumo Deadlift: work up to a 3RM in 15minutes B. 3 rounds for time of: 800m run rest 2 minutes between efforts Reminder: Powerlifting is cancelled tonight due to Halloween. Have a fun and safe evening!!

Warm up: P1: 250m row P2: AMRAP 5 KBS, 5 KB goblet squats, 5 burpees 2 complete cycles WOD: A. 10minutes to work on squat clean B. 15 rounds for time of: 6 WBS 20/14 3 HSPU 1 squat clean 205/130

Warm up: 400m run 3 rounds 4 PVC pass throughs 6 burpees 8 walking lunges WOD: A. Rack Jerk 1-1-1-1-1-1 E2MOM B. “Double Double Under Annie” 100 double unders 50 ab-mat sit-ups anchored 80 double unders 40 ab-mat sit-ups anchored 60 double unders 30 ab-mat sit-ups anchored 40 double unders 20 ab-mat sit-ups anchored 20 double unders 10

1PM: Kettlebell Workshop with Coach Dennis Berry! WOD: “CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

Join us for the 2012 Barbells for Boobs “Amazing Grace” 30 clean & jerks for time 135#/95# Join our CFHSV TEAM and help us raise as much money as possible for Mammograms in Action! Preregister online at https://support.barbellsforboobs.org/group-fundraising/CrossFitHuntsville, or pay $20 at the door. All registration fees and donations will be given directly to MIA

Warm up: Instructor led stretching and ag

Warm up: 500m row Instructor led group stretching WOD: A. 5minutes working on pistols, then Max pistols alternating legs in 5minutes B. 10minutes working on muscle ups, then 10-8-6-4-2 reps of: muscle ups box jumps 40″/30″ Powerlifting: A. Spend 20minutes working up to a 1RM bench press B. Spend 15minutes working up to a 1RM snatch C. Spend 15minutes working

Warm up: 2 rounds 200m run 6 burpees *review and practice all movements in WOD* WOD: For time: 25 walking lunge steps 20 pull ups 50 box jumps 20″ 20 double unders 25 ring dips 20 KTE 30 KBS 32kg/24kg 30 sit ups 20 DB hang squat cleans, 35#/25# 25 back extensions 30 WBS 20#/14# 3 rope climb

Warm up: 250m row 3 rounds 100m run 8 squats 8 ab mat sit ups WOD: A. E3MOM low bar back squat: 5-5-5-5-5 B. 3 rounds for time of: 10 front squats @ 1/2 body weight (pulling from ground) 10 T2B 10 back extensions