November 2016

WOD: A. For Time: 1200m run 3 rounds of: 11 pull-ups 11 ring dips (MRX bar dips) 800m run 3 rounds of: 11 toes to bar 11 push-ups 400m run 2 rounds of: 11 pull-ups 11 ring dips (MRX bar dips) 200m run 2 rounds of: 11 toes to bar 11 push-ups B. Midline Stabilization: 3 […]

WOD: A. Push Press: 8 – 6 – 4 – 2 E3MOM B. 12 minute AMRAP of: 12 hang power clean 95/65 RX+ 115/75 (MRX 75/55) 6 push press 42 double unders 6 HSPU RX+ 4″ deficit (MRX 2/4″ rise) C. Shoulder Development: 200m double dumbbell or KB overhead hold walk 30 see saw bottoms up

WOD: A. Row 1 minute for max calories rest 3 minutes 14 calorie row for time B. Sumo Deadlift: 3 – 3 – 2 – 2 – 1 – 1 – 1 E2MOM C. 7 minute AMRAP of: 7 sumo deadlift 245/165 RX+ 275/185 (MRX 205/125) 7 box jumps 24/20″ (MRX 20/18″) 14 Russian KBS 24/16kg RX+ 32/24kg

WOD: A. Back Squat: 8 – 6 – 4 – 2 E3MOM B. For Time: 2 rounds of: 10 OHS 95/65 RX+ 115/75 (MRX 75/55) 6 bar muscle-ups (MRX 6 chest to bar pull-ups) 2 rounds of: 10 front squats 115/75 RX+ 135/95 (MRX 95/65) 8 chest to bar pull-ups (MRX 8 pull-ups) 2 rounds of:

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

WOD: “Terry” For Time: 1 mile run 100 push-ups 100m bear crawl 1 mile run 100m bear crawl 100 push-ups 1 mile run Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with

WOD: “CINDY” 20 minute AMRAP of: 5 pull-ups 10 push-ups 15 air squats REMINDER: Thanksgiving ScheduleFriday, November 25th: TWO classes at 1030AM and 1130AM, all other classes canceledSaturday, November 26th: CFHSV Annual Iron Bowl WOD 9AM, all other classes canceledSunday, November 27th: regular classes at 3PM and 4PM, Barbell Club is canceled

WOD: A. Squat Snatch: 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 E2MOM B. 2 rounds for time of: 2 squat snatch @ 85% of 1RM 2 OHS 4 bar facing burpees 6 chest to bar pull-ups RX+ 6 wallball pull-ups 20/14 12 calorie row 6 chest to bar

All Classes Canceled. Happy Thanksgiving CrossFit Huntsville! REMINDER: Thanksgiving Schedule Thursday, November 24th: All classes canceled Friday, November 25th: TWO classes at 1030AM and 1130AM, all other classes canceled Saturday, November 26th: CFHSV Annual Iron Bowl WOD 9AM, all other classes canceled Sunday, November 27th: regular classes at 3PM and 4PM, Barbell Club is canceled

WOD: A. Power Clean: 3 – 3 – 2 – 2 – 1 – 1 – 1 E2MOM B. OPEN WORKOUT 11.5 20 minute AMRAP of: 5 power clean 145/100 (RX 130/75) 10 toes to bar 15 WBS 20/14 10’/9′ (MRX 20/10 9′) REMINDER: Thanksgiving ScheduleThursday, November 24th: All classes canceledFriday, November 25th: TWO classes at 1030AM