May 2016

WOD: A. Overhead Squat: 7 – 5 – 4 – 2 – 4 E2MOM B. 3 rounds for time of: 5 overhead squats 95/65 RX+ 125/85 (55 and over 75/55) 6 front rack lunges 5 sumo deadlift high pull 6 over the bar burpees **rest 3 minutes 2 rounds for time of: 5 overhead squats 6 front rack […]

A. Strict Press: 7 – 5 – 4 – 2 – 4 E2MOM B. 4 rounds for time of: 25 shoulder to overhead 75/55 RX+95/65 (55 and over 65/45) 2 rope climbs 15′ RX+ 2 legless 15′ (55 and over 2 rope climbs 10′) 100 double unders or 400m run (athlete’s choice) rest exactly 2 minutes

WOD: “Nate” 20 minute AMRAP of: 2 muscle ups 4 HSPU 8 KBS 32kg/24kg Chief Petty Officer Nate Hardy was killed Sunday, February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in

A. PushPress: 7 – 5 – 4 – 2 – 4 E2MOM B. For Time: buy-in: 800m run then, 100 hang clean & jerk (shoulder to overhead) 95/65 RX+ 115/75 (55 and over 75/55) **CATCH: run 400m every time you drop the barbell Check out Mason Dixon’s menu for next week. May 9 To place

WOD: A. Front Squat: 7 – 5 – 4 – 2 – 4 E2MOM B. With a continuously running clock for total reps/calories: 00:00 – 01:00 row for calories 01:00 – 2:00 rest 02:00 – 3:00 squat cleans 135/95 (55 and over 95/65) 03:00 – 04:00 rest 04:00 – 05:00 burpee pull-up 05:00 – 06:00 rest

A. Snatch Training: 1 squat snatch to 1 snatch balance to 1 hang squat snatch E2MOM x 10 minutes rest 3 minutes, adjust weights 1 squat snatch EMOM x 5 minutes B. For Time: 200m run 20 toes to bar 20 overhead squats 95/65 RX+ 135/95 (55 and over 75/55) 200m run 15 toes to

CrossFit Huntsville is beyond excited to announce that Paul McCrary, “The Duke”, has qualified for the 2016 Reebok CrossFit Games! Paul will be competing for the title Fittest on Earth in the 50-54 year old category this July. This is an unbelievable achievement — the result of years of hard work, dedication, perseverance and determination.

WOD: A. Bench Press: 7 – 5 – 4 – 2 – 4 E2MOM B. 10 minute AMRAP of: 5 jerks 155/105 RX+ 205/135 (55 and over 125/85) or 5 strict hand stand push-ups RX+ strict parallette hand stand push-ups (55 and over 5 strict 4″ rise) 10 barbell push-ups 30 double-unders C. Overhead Development accumulate

WOD: A. Back Squat: 7 – 5 – 4 – 2 – 4 E2MOM B. 3 rounds for time of: 500m row 10 chest to bar pull-ups RX+ 5 muscle-ups 10 thrusters 115/75 lbs. RX+ 5 thrusters 185/125 lbs. C. Core Development: 25-50 GHD sit-ups or military ab-mat sit-ups anchored 25-50 hip extensions accumulate 2 minutes