July 2016

WOD: A. Split Jerk: 2 – 2 – 1 – 1 – 1 – 1 E2MOM B. 1 round for time of: 5 jerks 135/95 RX+ 165/115 (MRX 95/65) 7 hang power cleans 9 deadlifts 18/15 calorie row rest 2 minutes 2 rounds for time of: 5 jerks 135/95 RX+ 165/115 (MRX 95/65) 7 hang power cleans 9 […]

WOD: A. Back Squat: 9 – 6 3 – 4 – 1/2 E3MOM B. For Time: 100m sprint 21 thrusters 95/65 (MRX 75/55) 3 rope climbs 15′ RX+ 3 legless (MRX 10′) 15 thrusters 95/65 (MRX 75/55) 2 rope climbs 15′ RX+ 2 legless (MRX 10′) 9 thrusters 95/65 (MRX 75/55) 1 rope climb 15′ RX+

WOD: “ZIMMERMAN” 25 minute AMRAP of: 11 chest to bar pull-ups 2 deadlifts 315/215 10 HSPU U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations

WOD: A. Cluster Build Up: 1 power snatch to 1 hang power snatch to 1 power snatch E2MOM for 5 sets B. 3 minute AMRAP Sprint round of: 5 power snatch 75/55 or 95/65 or 115/80 or 135/95 or 155/105 200m run 5 power snatch max reps toes to bar rest 3 minutes 3 minute AMRAP Sprint round

WOD: “KALSU” For Time: 100 thrusters 135/95 (MRX 75/45) **at the beginning of each minute, stop and perform 5 burpees** LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games

WOD: A. Strict Press: 9 – 6 – 3 – 4 – 1/2 E3MOM B. 12 minute AMRAP of: Buy In: 6 wall walks RX+ 120ft handstand walk (MRX 3 wall walks) then, 6 bar facing burpees 12 shoulder to overhead 95/65 (MRX 75/55) 6 chest to bar pull-ups RX+ 6 bar muscle-ups (MRX 6 pull-ups)

WOD: A. Deadlift: 9 – 6 – 3 – 4 – 1/2 E3MOM B. For Time: 30 deadlift BW/70% BW 800m run 30 kettlebell swings 24/16kg RX+ 32/24kg (MRX 20/12kg) 30 hip extensions rest 2 minutes 15 deadlift BW/70% BW 400m run 15 kettlebell swings 24/16kg RX+ 32/24kg (MRX 20/12kg) 15 hip extensions rest 1 minute 10 deadlift BW/70% BW

WOD: A. Cluster Build Up: 1 power clean to 1 thruster to 1 hang squat clean E2MOM for 5 sets B. “The Firecracker 400″ by DB 1 sprint round for time of: 10 power clean 95/65 RX+ 115/80 (MRX 75/55) 10 pull-ups RX+ 10 chest to bar 10 HSPU (MRX 4” rise) 10 thruster 95/65 RX+

Happy Independence Day CrossFit Huntsville! Have a safe and fun holiday! All classes are canceled today.

All Classes Canceled Today. Have a safe and fun Independence Day weekend!