November 2013

WOD: “Karen” For time complete: 150 wallballs 20/14 10′

WOD: A. In 15 minutes, establish 1RM back squat B. In 15 minutes, establish a 2RM front squat C. In 15 minutes, establish a 3RM OHS

We encourage all our CrossFit Huntsville athletes to come out and participate in our… CFHSV 1st Annual Iron Bowl and College Gameday WOD! Dress appropriately so that it is clear which team you are cheering for (it doesn’t have to be Alabama or Auburn)! Remember, your score will count towards your team’s score, and the team with

Happy Thanksgiving CrossFit Huntsville! All classes are canceled today.

WOD: A. Squat Clean 3-2-1-1-1 E2MOM B. In 10 minutes, complete 20 squat cleans at 155/105 25 toes to bar with remainder of the time, max distance row Score = meters rowed REMINDER: We will only have the 6am, 7am, 815am, 915am, and 1130am classes today.

WOD: A. Sumo Deadlift 5-3-2-5-3-2 E2:30MOM B. 2 mile run for time Cool down: 20 strict chin-ups

WOD: A. Push Press 2-2-2-2 E2MOM B. Power or Split Jerk 1-1-1-1 E2MOM C. Complete the following for time in any format or rep scheme the athlete desires: 100 hand release push-ups 100 ab-mat sit-ups unanchored 50 ring dips CFHSV Running & Endurance WOD: “Tosh” plus 1 4 x (200m, 400m, 600m) 1:1 work:rest ratio (rest the exact

WOD: “Danny” 20 minute AMRAP of: 30 box jumps 24″/20″ 20 push press 115/75 30 pull-ups Enlarge image Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni

WOD: A. Hang Power Clean 5-3-2-5-3-2 E2MOM B. 10 minute ascending AMRAP 1 hang power clean 155/105 1 front squat 1 HSPU 2 hang power clean 155/105 2 front squat 2 HSPU 3 hang power clean 155/105 2 front squat 3 HSPU Etc… CFHSV Running & Endurance WOD: Mile repeats 3 x 1600m 1:1 work ratio keep 1600

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 ab-mat sit-ups anchored