January 2017

WOD: A. EMOMs for Total Reps/Calories for each exercise: 5 rounds for reps of: Min 1: Row for Calories RX+ Bike for Calories Min 2: Bar Facing Burpees Min 3: Toes to Bar Min 4: Deadlifts Mins 5 & 6: rest, adjust deadlift weight *Deadlift weight increases each round* RD1: 135/95 RX+ 165/115 (MRX 115/75) RD2: […]

WOD: A. 15 minutes to achieve a 3RM OHS (No Rack, From Floor) B. For Time: -10 OHS 115/80 RX+ 135/95 (MRX 95/65) -10 Bar Muscle-Ups or 10 Burpee C2B Rest 1 minute -10 HSPU or 10 Incline Push-Ups 12/8″ -10 Bar MUs or 10 Burpee C2B Rest 1 minute -10 Front Squats -10 Push Press

WOD: “The Big Bear Complex” A. 15min to achieve: 1RM Bear Complex -1 Power Clean to -1 Front Squat to -1 Push Press or Jerk to -1 Back Squat to -1 Back Rack Push Press or Jerk then B. 20min to achieve: 5RM Bear Complex *Perform the above sequence 5 times in a row building to a 5

Congratulations to our CrossFit Huntsville Team for finishing in 1st Place at The Big NASTI Weightlifting Competition this weekend! Shana Davis: snatch 155lbs* Mo Araiinejad: snatch 285lbs* Mandee Stearns: clean & jerk 200lbs Kyle Otte: clean & jerk 335lbs* Heather Crocker: bench press 190lbs* Brent Brewer: bench press 400lbs Stephanie Ortega: back squat 325lbs Mac

WOD: “Running Downhill” by DB For time: -800m Run -10 OHS 115/80 RX+ 135/95 (MRX 95/65) -800m Run -15 Strict Pull-Ups RX+ L-Sit Pull-Ups (MRX Pull-Ups) -600m Run -10 Front Squats -600m Run -15 C2B Pull-Ups -400m Run -10 Back Squats -400m Run -15 Ring Pull-Ups -200m Run -10 Pistols, each leg (20 total) (MRX 20

WOD: A. In 15min: Build up to a heavy Power Clean and warm up for Wod B. Open Wod 14.4 14min AMRAP: – 60 cal Row – 50 T2B – 40 Wallballs 20/14 10/9′ (MRX 20/10 9′) – 30 Cleans 135/95 (MRX 115/65) – 20 Ring Muscle-Ups C. Core Development: 1-2rds NOT for Time: -1 min

WOD: A. Death by 10m Sprint x 10min With a running clock, perform 1 sprint (10 meters) the 1st min, 2 sprints (10m each) the 2nd min, 3 sprints the 3rd min, and so on adding 1 sprint each minute. Annotate how far you get. B. 3 RFT: -6 C2B Pull-Ups -9 Box Jumps 24/20″ RX+

WOD: A. Deadlifts and Hang Power Cleans Build Up – E2MOM 6 Deadlifts – 6 Hang Power Cleans 4 Deadlifts – 4 Hang Power Cleans 3 Deadlifts – 3 Hang Power Cleans B. For Time: -5 Deadlifts 135/95 RX+ 155/105 (MRX 115/65) -10 cal Row -5 Hang Power Cleans -10 Anchored Sit-Ups RX+ GHD Sit-Ups -10

WOD: A. 2min AMRAP: Max HSPU Rest 2min 1min AMRAP: Max HSPU Rest 1min 2min AMRAP: Max Bar Facing Burpees Rest 2min 1min AMRAP: Max Bar Facing Burpees Rest 2min B. Bench Press: 3 – 3 – 3 – 3 E3MOM C. 2min AMRAP of: -21 Thrusters 95/65 RX+ 115/75 (MRX 75/55) -Max HSPU Rest 2min 2min AMRAP: -21 WallBalls 20/14 10/9′ (MRX 20/10 9′) -Max

A. EMOM x 4min: Barbell Warm-Up 1 Power Snatch to 1 Hang Power Snatch to 1 OHS to 1 Snatch Balance to 1 Snatch Drop Rest 2min/Add weight B. Squat Snatch EMOMs EMOM x 3 min = 3 Squat Snatch Rest 2min/ Adjust Weight EMOM x 3 min = 2 Squat Snatch Rest 2min/ Adjust Weight EMOM x 3 min =