December 2014

Happy New Year CrossFit Huntsville!

WOD: A. Snatch Skills: 3 TnG power snatch EMOM for 5 minutes 2 minute rest/change weights 3 snatch balance EMOM for 5 minutes 2 minute rest/change weights 3 squat snatch EMOM for 5 minutes B. 10 minute AMRAP of: 15 KBS 24kg/16kg RX+ 32kg/24kg 15 ab-mat sit-ups anchored Military style RX+ GHD sit-ups 1 rope climb 15′ RX+ 20′

WOD: 2 rounds for time of: 200m run 13 front squats 155/105 RX+ 185/125 (55 and over 115/75) 400m run 13 pull-ups RX+ C2B pull-ups 600m run 13 power cleans 155/105 RX+ 185/125 (55 and over 115/75) 800m run 13 shoulder to overhead 155/105 RX+ 185/125 (55 and over 115/75) REMINDER: We have TWO classes today at

WOD: A. Front Squat: 6 – 5 – 3 – 3 – max reps @ 90% E2:30MOM B. Complete the following for time of: 20 POWER cleans 155/105 or 135/95 or 115/80 20 over the bar burpees 15 SQUAT cleans 155/105 or 135/95 or 115/80 15 over the bar burpees 10 POWER cleans 10 over the

WOD: A. Cluster: 1-1-1-1-1 = 1 power clean to 1 hang squat clean to 1 shoulder to overhead to 1 back squat to 1 shoulder to overhead E2MOM B. 2 Minute Drills: 2 minutes max reps front squats 95/65 or 75/55 rest 1 minute 2 minutes max reps push-ups, hand release rest 1 minute 2 minutes max reps toes to

WOD: “ROY” 5 rounds for time of: 15 deadlifts 225/155 20 box jumps 24″/20″ 25 pull-ups Enlarge image Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action

Merry Christmas CrossFit Huntsville!

WOD: A. Push Press: 6 – 5 – 3 – 3 – max reps @ 90% B. 10 minute ascending AMRAP of: 1 clean 155/105 RX+ 185/125 (55 and over 125/75) 1 shoulder to overhead 155/105 RX+ 185/125 (55 and over 125/75) 1 burpee pull-up RX+1 muscle up 2 cleans 2 shoulder to overhead 2 burpee

CFHV Annual 12 Days of Christmas WOD! 1 power snatch 95/65 2 thrusters 95/65 3 sumo deadlift high pull 95/65 4 barbell push-ups 95/65 5 KBS 32kg/24kg/16kg 6 box jumps 24″/20″ 7 pull-ups 8 toes to bar 9 WBS 20/14 10 deadlifts 95/65 11 hang power clean 95/65 12 barbell burpees *You move through the workout

WOD: A. Back Squat: 6 – 5 – 3 – 3 – max reps @ 90% B. With a continuously running clock, complete 5 thrusters every minute for as long as possible: From 0:00-5:00 use 75/55 or 45/35 From 5:00-10:00 use 95/65 or 75/55 From 10:00-15:00 use 115/80 or 95/65 From 15:00-20:00 use 135/95 or 115/80