November 2012

HAPPY THANKSGIVING CROSSFIT HUNTSVILLE!!

Warm up: 100m run 10 air squats 100m run 10 burpees WOD: A. Squat Clean: 1-1-1-1-1 E3MOM B. In 10 minutes complete: 20 squat cleans 155/105 25 T2B with the remaining time, row for max distance score = meters rowed

Warm up: P1: row 200m P2: AMRAP 5 light KBS, 5 parallette burpees complete 2 full rounds WOD: TEAM WOD 24minute partner AMRAP 250m row 10 KBS 32kg/24kg 10 ring push ups *Each partner must complete a full round before the next partner can begin Team Score = total rounds complete and reps Powerlifting: A. bench press: 1×5 @ 70%,

WOD: LUMBERJACK 20 Complete the following for time of: 20 Deadlifts (275/185lbs) Run 400m 20 KB swings (32/24kgs) Run 400m 20 Overhead Squats (115/75lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 Squat Cleans (115/75lbs) Run 400m On Nov. 5 2009 at 1:34 p.m.,

WOD: “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a

Warm Up: 400m run 2 rounds 3 inch worm push ups 5 tuck jumps 7 air squats WOD: A. 8 minutes to build up to a 1RM hang power clean B. 8 minutes pistol work C. For time: 1200m run 40 pistols, alternating legs 30 hang power cleans 205/115 Powerlifting: A. high bar back squat: 1×5 @70%, 1×3 @75%, 1

Warm up: 250m row 3 rounds 6 burpees 10 second handstand hold WOD: A. 5minutes max reps parallette HSPU B. 4 rounds for time of: 500m row rest 4 minutes between each round Cool Down: Accumulate 3 minutes of parallette L-sit holds in as few sets as possible

James, Kandahar CrossFit, Afghanistan Warm up: 100m run 10 air squats 100m run 10 push ups 100m run 10 ring rows WOD: A. squat snatch 1-1-1-1-1-1-1-1-1 EMOM @ 75% B. squat clean & jerk 1-1-1-1-1-1-1-1-1 EMOM @75% C. 8min AMRAP 5 pull ups 10 power cleans 95/65 20 double unders Powerlifting: A. shoulder press: 1×3 @65%, 1×3 @75%, 1 x

Warm up: 500m row 30 double unders 5 barbell good mornings 20 double unders 5 barbell good mornings 10 double unders 5 barbell good mornings WOD: A. Speed Deadlift 2-2-2-2-2-2-2-2-2-2 EMOM @ 65% B. 21-15-9 reps of: deadlift 315/205 box jumps 30″/24″

*WOD FOR WARRIORS* As Many Rounds as Possible in 15 minutes of: 11 Ground to Overhead (95/65) 11 Bar Facing Burpees 12 20#/16# Med Ball Toss (10′) 22 Double Unders 7 Hand Stand Push-ups 11/11/12 signifies this year’s Veteran’s Day, the day set aside by Congress to “celebrate the service of our Nation’s veterans”, the 22