May 2014

WOD: A. In 15 minutes, build up to a 1RM clean (power or squat) B. 5 rounds for time of: 3 cleans 205/135 9 burpee pull-ups CFHSV Running & Endurance WOD: Run/Cross Training Complete the following AFAP, while concentrating on technique and flow: 50 Running Man Jump Ropes 400m Run 12 OH Walking Lunges with 45/35lb plate […]

WOD: “WHITTEN” 5 rounds for time of: 22 KBS 32kg/24kg 22 box jumps 24″/20″ 400m run 22 burpees 22 WBS 20/14 10′ (must clear line) Enlarge image Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg,

WOD: A. Front Squat: 8-6-4-2 E2MOM B. 3 rounds for time of: 30 KBS 24kg/16kg 25 WBS 20/14 10’/9′ 20 box jumps 24″/20″

WOD: A. Thruster: 2-2-2-2-2 E2MOM B. 14 minute ascending AMRAP of: 2 power cleans 105/75 2 thrusters 105/75 2 barbell push-ups 4 power cleans 105/75 4 thrusters 105/75 4 barbell push-ups 6 power cleans 105/75 6 thrusters 105/75 6 barbell push-ups 8 power cleans 105/75 8 thrusters 105/75 8 barbell push-ups continue 2 rep increment trend…

TEAM WOD: In teams of 2 complete the following in order for time: 60 hang cleans 95/65 60 pull-ups 60 wallball burpee passes 20/14 10’/9′ 60 KBS 24kg/16kg 60 burpees 60 shoulder to overhead 95/65 *Athletes must pass the bar and kettlebell every 10 reps. If the bar or kettlebell touches the ground once the reps

All classes are cancelled today.

Happy Memorial Day CrossFit Huntsville! All classes are canceled today. Have a fun and safe holiday!

WOD: “Murph” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1 mile run. If you have a 20 pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in

WOD: A. Clean & Jerk: 3-2-1-1-1 E2MOM B. Complete the following for time of: 1000m row OR 1000m run 20 ground to overhead 135/95 or 115/80 (55 and over 95/65) 100 butterfly abmat sit-ups OR 50 GHD sit-ups Reminder: Saturday there is only one class at 9am. All other classes on Saturday, Sunday and Monday are cancelled.

WOD: A. Back Squat: 5-10-5-20 E3MOM B. Bench Press: 5-10-5-20 E3MOM rest 3 minutes C. 2 minutes max reps barbell bench press rest 2 minutes 2 minutes max reps barbell squats 1st & 2nd Score = 20RM weights 3rd Score = total reps from the 2 minute max efforts