October 2016

WOD: 6 minute AMRAP of: 6 HSPU RX+ strict (MRX 2″/4″ rise) OR 2 wall walks OR 6 strict press 95/65 1 rope climb 15′ RX+ legless (MRX 10′) OR 6 pull-ups 6 box jumps/step ups 24″/20″ RX+ 30″/24″ (MRX 20″/18″) rest 4 minutes Jerk Ladder E2MOM 1-1-1-1-1-1 rest 4 minutes 6 minute AMRAP of: 6 HSPU RX+ strict (MRX […]

WOD: “Jackie” For Time: 1000m row 50 thrusters 45/35 30 pull-ups

WOD: “Halloween Horror 3” by DB For Time: 31 Jack O Latern swings 40/32/24/20/16/12 400m Ghost Chase 31 Frankenstein Front Squats 135/95 or 115/80 or 95/65 or 75/55 200m Pumpkin Carry 20/14 or 20/10 31 Zombie Hang Snatches 135/95 or 115/80 or 95/65 or 75/55 400m Ghost Chase 31 Deadman Deadlifts 135/95 or 115/80 or 95/65

Barbells For Boobs “Amazing Grace” For Time: 30 clean & jerk 135/95 (MRX 95/65) Reminder! Today we will have one class at 9am. Come out to support a great cause! Join us to raise funds, awareness and show our support for Mammograms in Action, a non-profit organization that provides mammograms for at risk men and women who

WOD: A. Snatch & Rope Climb EMOM x 12 minutes: Even = 1 squat snatch Odd = 1 rope climb (legless or with legs) or 3 back roll to support on pull-up bar B. For Time: 200m run 3 squat snatch 95/65 (MRX 75/55) 1 rope climb 15′ (MRX 10′) 3 squat snatch 95/65 (MRX 75/55)

WOD: A. Strict Press: 12 – 9 – 7 – 5 – 4 E3MOM Straight to: 2 split jerks EMOM for 7 minutes B. 16 minute AMRAP of: 4 clean & jerk 135/95 (MRX 95/65) 6 muscle-ups (MRX 6 CTB pull-ups) 8 HSPU (MRX 8 push-ups with feet on 2/1 45# plate) 10 pistols, alternating (MRX

WOD: A. Deadlift: 12 – 9 – 7 – 5 – 4 E3MOM B. 2 minute AMRAP of: 250m row 10 bodyweight deadlifts max over the bar burpees rest 2 minutes 2 minute AMRAP of: 250m row 10 bodyweight deadlifts max over the bar burpees rest 2 minutes For Time: 500m row 40 ab-mat anchored sit-ups 5 barbell burpee/push-up deadlifts

WOD: With a continuously running clock for best times: 0:00 – 4:00 – 2oom run to 7 SDHP to 200m run to 7 hang power snatch 4:00 – 10:00 – 11 SDHP to 400m run to 11 hang power snatch 10:00 – 14:00 – 200m run to 7 power snatch to 200m run to 7 hang

CrossFit Huntsville Barbells For Boobs, 2015 WOD: A. Front Squat: 12 – 9 – 7 – 5 – 4 E3MOM B. “Gimme a Break” by DB For Time: 21 thrusters 95/65 (MRX 75/55) 21 toes to bar 21 WBS 20/14 10′ (MRX 20/10 9′) 21 pull-ups 15 thrusters 95/65 (MRX 75/55) 15 toes to bar 15 WBS

WOD: “Amanda” 9 – 7 – 5 reps for time of: muscle-ups (MRX chest to bar pull-ups + bar dips) squat snatch 135/95 (MRX 95/65)