December 2013

WOD:“DB’s Big Money” Cash It All In On New Year’s Eve 2 rounds for time of: 200m run 11 front squats 185/125 or 155/105 400m run 12 C2B pull-ups 600m run 13 cleans 185/125 or 155/105 800m run 14 KBS 32kg/24kg REMINDER: We will only have two classes today at 915am and 1030am. Please sign up on […]

WOD: A. In 10 minutes, build up to a 3RM Deadlift B. In 10 minutes, build up to a 1RM Power Snatch C. Complete as many rounds and reps as possible in 11 minutes of: 32 double unders 16 power snatch 75/55 (50 and over 65/45) 8 barbell push-ups

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.

WOD: A. In 15 minutes, build up to a 3RM and 1RM OHS *Catch* Must pull bar from floor B. Complete the following for time in any order or method you prefer for time. The only prerequisite is that all reps must be accumulated to completion. 25 OHS 135/95 30 horizontal ring rows, chest to rings

WOD: A. Cluster 1.1 = 1 hang power clean to 1 hang squat clean x 5 sets E2MOM B. 2 minute max effort reps/drills Score is total reps combined 2 minutes max barbell front squats 45/35 rest 1 minute 2 minutes max push-ups hand release rest 1 minute 2 minutes max barbell OH lunges (alt legs)

WOD: A. Push Press: 10-5-3-3-2-2 E3MOM B. 10 minute Ascending AMRAP of: 1 clean (any style) 185/125 or 155/105 1 shoulder to overhead 185/125 or 155/105 1 Toes 2 Bar 2 cleans (any style) 185/125 or 155/105 2 shoulder to overhead 185/125 or 155/105 2 Toes 2 Bar 3 cleans (any style) 185/125 or 155/105 3

Merry Christmas CrossFit Huntsville!

CFHSV Annual 12 Days of Christmas WOD! 1 power snatch 95/65 (scale-up 115/80) 2 thrusters 95/65 3 SDHP 95/65 4 barbell push-ups 5 KBS (32kg/24kg/16kg) 6 box jumps 24″/20″ 7 pull-ups 8 T2B 9 WBS 20/14 10′ 10 deadlifts 95/65 11 hang power clean 95/65 12 barbell burpees *You move through the workout using the same

WOD: “Diane” 21-15-9 reps of: Deadlift 225/155 HSPU

WOD: A. Back Squat: 10-5-3-3-2-2 E3MOM B. 4 x 500m row sprints rest 3-4 minutes between efforts