November 2015

WOD: A. Sumo Deadlift: 6 – 4 – 2 – 1 – 1 E2:30MOM B. 5 rounds for time of: 5 deadlift (regular or sumo) 315/215 RX+ 385/250 (55 and over 255/165) 200m run 1 rope climb 15′ RX+ 5 muscle ups or legless 15′ (55 and over 10′ rope climb) 250m row C. Core & […]

WOD: A. Push Press to Split Jerk Climb: E2:30MOM 5 push press to 1 split jerk, 4 push press to 1 split jerk, 3 push press to 1 split jerk, 2 push press to 1 split jerk, 1 push press to 1 split jerk B. 7 minute AMRAP of: 7 power clean 125/85 RX+ 145/105 (55

WOD: “Jennifer” 26 minute AMRAP of: 10 pull-ups 15 KBS 24kg/16kg 20 box jumps 24″/20″ Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police

CFHSV Annual Iron Bowl and College Gameday WOD by DB Come dressed in your best Alabama, Auburn or favorite college gear to support your team! Then tackle the specially programmed CFHSV Iron Bowl & College Game Day Competition WOD and your score will be posted under your team’s column. The team/college with the top 5 scores

Happy Thanksgiving CrossFit Huntsville! All classes are canceled today.

WOD #1: Row 1 minute max calories rest 1 minute Row 1 minute max calories Score = total calories from both rows Deadlift: 6 – 4 – 2 – 1 – 1 E2:30MOM WOD #2: 7 minute AMRAP of: 42 double unders 7 sumo deadlift high pull 95/65 RX+ 135/95 (55 and over 75/55) 7 push press 95/65

WOD: A. Bench Press: 20 – 5 – 15 – 4 – 10 – 2 E2:30MOM B. Sprint Rounds: 3 minute AMRAP of: 400m run to max hang power clean 95/65 rest 2 minutes 3 minute AMRAP of: 400m run to max sit-ups ab-mat anchored rest 2 minutes 3 minute AMRAP of: 400m run to max hang power clean 95/65 rest

WOD: A. Front Squat: 6 -4 -2 – 1 – 1 E2:30MOM B. 16 minute AMRAPof: 1 muscle up (ring or bar) or 1 chest to bar pull-up or 1 pull-up 1 deficit strict HSPU 6″/4″ or 1 strict HSPU or 1 HSPU or 1 strict push-up 1 OH lunge 155/105 or 135/95 0r 115/80 or

WOD:“JERRY” For Time: Run 1 mile Row 2000m Run 1 mile Enlarge image Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

WOD: A. 1 power clean to 1 hang clean E2MOM for 12 minutes B. 16 minute AMRAP of: 3 power clean 165/115 RX+ 205/140 (55 and over 135/90) 9/6 wall ball push-ups (55 and over regular push-ups) 12 WBS 2014/ 10’/9′ (55 and over 20/10 9′) 9 toes to bar 36 double unders C. Core Development: