April 2014

WOD: A. Squat Snatch 1-1-1-1-1 E2MOM B. 12-9-6-3 reps for time of: Squat Snatch 135/95 or 115/80 or 95/65 (55 and over 75/55) Over the bar burpees CFHSV Running & Endurance WOD: Combo run and row, distance and maximum Aerobic Power Training: 250m row to 200m run rest 1 minute 200m run to 250m row rest 1 minute […]

Happy Easter CrossFit Huntsville! All classes are canceled today in observance of Easter.

WOD: A. Complete the following Chipper for time of: 25 OH walking lunges 20/14 ball 25 WBS 20/14 10′ (55 and over 20/10 10’/9′) 25 toes to bar 25 thrusters 95/65 (55 and over 75/55) 25 lateral jumps over the bar 15 OH walking lunges 20/14 ball 15 WBS 20/14 10′ (55 and over 20/10 10’/9′)

WOD: A. Push Press: 3-3-3-3 E2:30MOM B. AMRAP in 15 minutes of: 5 HSPU 10 pull ups 15 push ups hand release 20 ab-mat sit-ups un-anchored

WOD: A. Deadlift 2-2-2-2-2 E2:30MOM B. Complete the following for time of: 200 double unders 50 deadlifts 135/95 (55 and over 95/65) 50 toes to bar *Catch: Every minute perform 5 WBS 20/14 10’/9/ (55 and over 20/10 9′)

WOD: A. Power Clean 1-1-1-1-1 E2MOM B. 15 minute AMRAP of: 1 heavy power clean 225/155, 205/140, 185/125, 165/115, 155/105, 135/95 (55 and over 115/80 or 95/65) 10 KBS 32kg/24kg (55 and over 24kg/16kg) 10 box jumps or step ups 24″/20″ 10 ring dips (55 and over dumbbell/KB push-ups)

WOD: “Tom” 25 minute AMRAP of: 7 muscle ups 11 thrusters 155/105 14 toes to bar Enlarge image U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in

WOD: A. Spend 15 minutes building up to a tough triple push jerk from the floor and working CTB pull-ups or pull-up technique B. 7 rounds for time of: 7 push jerk 155/105 or 135/95 (55 and over 95/65) 7 chest to bar pull-ups (55 and over regular pull-ups) 7 burpees CFHSV Running & Endurance WOD: Down Ladder

WOD: A. Bench Press 5-10-20-10-5 E3MOM B. 6 minute AMRAP of: 400m run then, 25 KBS 32kg/24kg/16kg max reps hand release push-ups Score = total reps combined after the run Cool Down: accumulate 2 minutes of L-sit on rings or parallettes

WOD: A. Hang Squat Clean 2-2-2-2 E2:30MOM B. Sprint WOD: 3 minute AMRAP of: 250m row max reps hang squat clean thruster 95/65 (55 and over 75/55) rest 3 minutes repeat 2 more times for a total of 3 Score = total reps from all 3 AMRAPs