February 2015

WOD: A. Bench Press: E2MOM 9 / 5 / 3 / 5 / max reps B. 4 rounds for time of: 300m row 21 Russian KBS 24kg/16kg RX+ 32kg/24kg 15 ab-mat un-anchored sit-ups RX+ Military un-anchored sit-ups 9 WBS 20/14 10’/9′ RX+ 10′ Register NOW for the 2015 CrossFit Games Open! Choose CFHSV as your affiliate and […]

WOD: “Nicole” 20 minute AMRAP of: 400m run max reps pull-ups Score = total pull-ups completed in 20 minutes Register NOW for the 2014 CrossFit Games Open! Choose CFHSV as your affiliate and join our CrossFit Huntsville TEAM!

WOD: A. In 10 minutes, build up to a 1RM bear complex (1 rep = 1 power clean to 1 front squat to 1 push press or jerk to 1 back squat to 1 back rack push press or jerk) B. 12 minute ascending AMRAP of: 1 bear complex 135/95 RX+ 185/125 (55 and over 105/70)

WOD: A. 15 minutes technique work and warm up on toes to bar, cleans and muscle ups B. Open WOD 14.4 14 minute AMRAP of: 60 calorie row 50 toes to bar 40 WBS 20/14 10’/9′ (55 and over 20/10 9′) 30 cleans 135/95 (55 and over 115/65) 20 muscle ups **Total score in the world

WOD: A. Strict Press: E2MOM 5 sets of 5 reps, max reps last set B. 4 rounds for time of: 3 deadlifts 345/230 RX+ 405/265 (55 and over 265/180) 6 HSPU RX+ 4″/2″ deficit (55 and over 4″ rise) 12 pistols (6 each leg) (55 and over KB goblet squats 20kg/12kg_ 18 KBS 24kg/16kg RX+ 32kg/24kg

WOD: A. Front Squat E2:30MOM 5 sets of 5 reps, max reps on last set B. For Time: 800m run 12 toes to bar 7 over the bar lateral burpees 15 snatches 95/65 RX+ 115/80 (55 and over 75/55) 400m run 12 toes to bar 7 over the bar lateral burpees 15 snatches 95/65 RX+ 115/80

WOD: A. 2 push press to 1 split jerk E2:30MOM for 5 sets B. 3 speed rounds for time of: 7 push press 115/80 RX+ 7 HSPU (55 and over 95/65) 14 box jumps or step ups 24″/20″ RX+ 28″/24″ (55 and over 20″/18″) 7 hand release push-ups RX+ring dips 14 box jumps or step ups

WOD: A. Pull-Up or Muscle-Up Training/Strength/Skill Development: 2-10 reps EMOM x 10 minutes weighted, strict, kipping, butterfly, banded, ring muscle ups, or bar muscle ups B. 8 minute AMRAP of: 6 hang power clean 135/95 RX+ 185/125 (55 and over 105/70) 12 WBS 20/14 10’/9′ *ball must clear line* 36 double unders rest 2 minutes Finisher: 800m run

WOD: “TK” 20 minute AMRAP of: 8 strict pull-ups 8 box jumps 36″/28″ 12 KBS 32kg/24kg Enlarge image U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered