December 2012

WOD: “Fran” 21-15-9 thrusters 95/65 pull ups *REMINDER* We will have one class today at 10am.

WOD: “Jerry” run 1 mile row 2k run 1 mile Enlarge image Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. Eric

WOD: A. In 15 minutes build up to a 1RM thruster B. 7 minute AMRAP following the reps below: 3 thrusters 100/65 3 CTB pull ups 6 thrusters 100/65 6 CTB pull ups 9 thrusters 100/65 9 CTB pull ups If you complete the round of 9, go on to 12. if you complete the round

Regular classes cancelled today. There will be a special WOD for a special couple expecting a very special new CrossFitter coming into this world. “Nathaniel and Mandee’s Maternity Miracle” WOD 25 Minute AMRAP of: 4 Pulls for Life 10 Lamaze Squats 9 Big Mama Parallette Push-Ups 10 Baby Tosses 10’ 17 Boulder Belly Leg Lifts

WOD: A. Overhead Squat 1-1-1-1-1 E2MOM B. Complete the following in any order or method you would prefer for time. The only prerequisite is all reps must be accumulated to complete. 25 OHS 135/95 30 horizontal ring rows 35 WBS 20/14 40 KBS 32/24

WOD: A. Cluster 1.1 = 1 hang power clean to 1 hang squat clean x 5 sets E2MOM B. 2 minute drills: score is total reps combined 2 minutes max double unders rest 2 minutes 2 minutes max hand release push ups rest 2 minutes 2 minutes max box jumps 24″/20″ rest 2 minutes 2 minutes

WOD: A. In 10 minutes establish a 1RM shoulder press B. In 15 minutes establish a 10RM bench press C. 10 minute ascending AMRAP 1 clean (any style) 185/125 1 shoulder to overhead 185/125 1 T2B 2 cleans (any style) 185/125 2 shoulder to overhead 185/125 2 T2B 3 cleans (any style) 185/125 3 shoulder to

MERRY CHRISTMAS CROSSFIT HUNTSVILLE!

Remember only one class today at 9am. WEAR your Christmas colors or outfit if you like 🙂 WOD: The 12 Days of Christmas! 1 power snatch 95/65 2 thrusters 95/65 3 SDHP 95/65 4 barbell push ups 5 KBS 1.5/1 6 box jumps 24″/20″ 7 pull ups 8 T2B 9 WBS 20/14 10 DL 95/65 11 hang

WOD: “Bulger” 10 rounds for time of: 150m run 7 CTB pull ups 7 front squats 135/95 7 HSPU Enlarge image Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari