December 2015

Happy New Year CrossFit Huntsville! All classes are canceled today.

WOD: In 10 minutes, build up to WOD weight and warm up CTB “DB’s BIG MONEY” Cash it all in on New Year’s Eve! 2 rounds for time of: 200m run 11 front squats 185/125 or 155/105 400m run 12 chest to bar pull-ups 600m run 13 cleans (power or squat) 185/125 or 155/105 800m run 14 KBS

WOD: A. 2 minute max calorie row rest 1 minute 2 minutes max double unders rest 1 minute 1 minute max calorie row rest 1 minute 1 minute max double unders B. EMOM for 20 minutes: 5 burpees 5 hang power clean 5 push press RX load is 50% bodyweight for men and 40% bodyweight for

WOD: A. In 5 minutes, build up to a 3RM power snatch In 5 minutes, build up to a 2RM thruster In 5 minutes, build up to a 1RM power clean B. For Time: 4 rounds of “Cindy” (1 round = 5 pull-ups, 10 push-ups, 15 air squats) 15 power snatch 135/95 or 115/80 or 95/65

WOD: E6MOM for 5 reTest/Comparison Events: 800m sprint for time 1000m row for time 50 back squats from the floor at bodyweight (women 70% bodyweight) for time 100 KBS for time 32kg/24kg or 24kg/16kg or 20kg/12kg Build up to a max snatch (squat or power) *Athlete’s choice on order, but all must be completed. If not

WOD: A. In 12 minutes, build up to a 5RM shoulder to overhead B. Open WOD 13.2 10 minute AMRAP of: 5 shoulder to overhead 115/75 (55 and over 95/65) 10 deadlift 115/75 (55 and over 95/65) 15 box jumps or step ups 24″/20″ (55 and over 20″) C. Core & Grip Development: 1-2 rounds not

WOD: “Lynne” 5 rounds for max reps of: bench press @ bodyweight (75% for females) pull-ups **once bench press is complete, walk immediately over and conduct pull-ups** rest 3 minutes between each round Score = total reps combined

Merry Christmas CrossFit Huntsville! All classes are canceled today. Have a safe and happy holiday!

DB’s Annual 12 Days of Christmas WOD! For Time: 1 power snatch 95/65 (55 and over 75/55) 2 thrusters 95/65 (55 and over 75/55) 3 sumo deadlift high pull 95/65 (55 and over 75/55) 4 barbell push-ups 5 KBS 24kg/16kg (55 and over 20kg/12kg) 6 box jumps 24″/20″ (55 and over step ups okay) 7 pull-ups

WOD: A. Bench Press: 8-10 / 6-8 / 4-6 / max reps / max reps E2MOM B. “No Limits” by DB 0:00 – 2:00: hang power clean 95/65 RX+ 115/80 (55 and over 75/55) 2:00 – 3:00: rest 3:00 – 5:00: hand release push-ups or HSPU 5:00 – 6:00: rest 6:00 – 8:00: rope climbs or