July 2014

WOD: Complete the following for time of: 1200m run 45 KBS 24kg/16kg RX+ 32kg/24kg 800m run 35 KBS 24kg/16kg RX+ 32kg/24kg 400m run 25 KBS 24kg/16kg RX+ 32kg/24kg 200m run 15 KBS 24kg/16kg RX+ 32kg/24kg 100m run 5 KBS 24kg/16kg RX+ 32kg/24kg CFHSB Running & Endurance WOD: 5k Cross Country Course time trial meet at Cross Country Course at […]

WOD: A. Power Snatch to Snatch Balance to Squat Snatch Cluster E3MOM B. Triple Threat AMRAPs: 3 minute AMRAP of: 5 squat snatch 95/65 or 75/55 RX+ 135/95 5 over the bar burpees rest 3 minutes 3 minutes AMRAP of: 5 thrusters 95/65 or 75/55 RX+ 135/95 5 over the bar burpees rest 3 minutes 3

WOD: 2 rounds for time of: 500m row 15 over the box jumps 24″/20″ RX+ 30″/24″ 15 hand release push-ups RX+ HSPU 15 V-ups 400m run 15 over the box jumps 24″/20″ RX+ 30″/24″ 15 hand release push-ups RX+ HSPU 15 V-ups

WOD: A. OHS 5-3-5-3 E3MOM B. 3 rounds for time of: 10 pull-up toes to bar 10 OHS 95/65 RX+ 135/95 (55 and over 75/55) 30 double unders

WOD: A. Strict Press: 5-3-5-3 E2:30MOM B. 5 rounds for time of: 5 burpee pull-ups, RX+ 5 ring or bar muscle ups 5 Deadlifts 275/185, RX+ 365/240, 3 wall walks, RX+ 6 strict HSPU

WOD: A. EMOM Training x 10 minutes Even Minute: 1 power or squat clean to 6 front squats Odd Minute: rest B. Complete the following for time of: 200m run 25 WBS 20/14 10’/9′ clear line 15 wall ball push-ups 400m run 20 WBS 20/14 10’/9′ clear line 10 wall ball push-ups 800m run 15 WBS

WOD: “DT” 5 rounds for time of: 12 deadlifts 155/105 9 hang power cleans 155/105 6 push jerks 155/105 Enlarge image In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan

WOD: Spend 5 minutes working on thruster technique Spend 5 minutes working on pull-up technique “FRAN” 21-15-9 thrusters 95/65 pull-ups Reminder: Running & Endurance and BBOLC are canceled today.

Happy 4th of July CrossFit Huntsville! All classes are canceled today.

WOD: A. Deadlift 5-3-5-3 E2:30MOM B. 5 rounds for time of: 10 deadlift burpees over the bar 225/155, RX+ 275/185 10 pull-ups, RX+ chest to bar Reminder: All classes are canceled tomorrow, July 4th in observance of Independence Day.