August 2014

WOD: A. Bench Press 5 sets of 4 reps E2:30MOM B. 12 minute AMRAP of: 10 double push-up burpees 25 double unders 10 ab-mat sit-ups un-anchored Military

WOD: A. Deadlift 5 sets 4 reps E2:30MOM B. Complete the following for time of: 10 deadlifts 225/155 or 275/185 20 pull-ups 800m run 15 deadlifts 225/155 or 275/185 15 pull-ups 400m run 20 deadlifts 255/155 or 275/185 10 pull-ups 200m run

WOD: A. Front Squat 5 sets 4 reps E2:30MOM B. 14 minute AMRAP of: 10 front squats 155/105 RX+ 185/125 (55 and over 115/80) 20 pull-ups RX+ CTB pull-ups 40 double unders Reminder: WODLIFE will be at CrossFit Huntsville from 3pm – 730pm selling CrossFit apparel! Make sure to stop by and check it out!

WOD: A. Strict Press: 5 sets of 5 reps E2:30MOM B. Complete the following for time of: 10 shoulder to overhead 139/95 or 155/105 RX+ 185/125 or 205/140 2 power cleans 135/95 or 115/105 RX+ 185/125 or 205/140 8 shoulder to overhead 4 power cleans 6 shoulder to overhead 6 power cleans 4 shoulder to overhead

WOD: A. Back Squat 5 sets 5 reps E2:30MOM B. Complete the following for time of: 15 WBS 20/14 10′ 30 double unders 20 WBS 20/14 10′ 60 double unders 30 WBS 20/14 10′ 90 double unders 20 WBS 20/14 10′ 60 double unders 15 WBS 20/14 10′ 30 double unders

WOD: “Chelsea” Each minute on the minute for 30 minutes: 5 pull-ups 10 push ups, strict 15 air squats Continue as long as possible on the minute until you no longer can complete. If the athlete makes it to the 30 minute mark, a 1 rep increase each minute escalates until athlete can no longer keep

WOD: Complete the following for time of: 500m row buy in, then: 3 rounds of: 11 burpee toes to bar 11 power cleans 135/95 RX+ 165/115 (55 and over 95/65) 500m row cash out CFHSV Running & Endurance WOD: “”Run, Forrest, Run!”” 5.2 Mile Run for Time Start at CFHSV, Run to Huntsville Cross-Country Course (CC), Run

WOD: A. Front Squats: 5 sets 5 reps E2:30MOM B. 5 minute AMRAP of: 400m run, then 8 KB SDHP 24kg/16kg RX+ 32kg/24kg 8 KB goblet squats 8 KBS rest 2 minutes Complete cycle 2 more times for a total of 3

WOD: A. Technique Work: EMOM x 5 minutes 1 muscle snatch to 1 snatch balance 2 minutes to adjust load EMOM x 5 minutes 1 power snatch to 1 OHS B: “Pyramid Power” 1-2-3-4-5-4-3-2-1 reps for time of: power snatch 95/65 or 115/80, RX+ 135/95 HSPU, RX+ strict HSPU burpee pull-ups, RX+ muscle ups

WOD: A. Deadlift 5 sets of 5 reps E2:30MOM B. With a continuously running clock and one selected load changing exercises each minute: Loads= 135/115/105/95/85/75/65/55/45 1 min: hang power snatch 2 min: thruster 3 min: sumo deadlift high pull 4 min: rest 5 min: hang power clean 6 min: OHS 7 min: deadlift 8 min: rest