August 2017

WOD: A. Back Squat: 5 – 3 – 3 – 2 – 2 E3MOM B. “Double Duel” by DB 6 Minute AMRAP Of: 1000m Row MRX 800m Row Max Reps Squat Cleans 115/80 RX+ 155/105 MRX 95/65 Rest 3 Minutes 6 Minute AMRAP Of: 800m Run MRX 600m Run Max Reps Hang Squat Cleans 115/80 RX+ 155/105 MRX […]

Cluster Build Up: 1 Power Snatch to 1 Hang Power Snatch E2MOM x 6 sets 9 Minute AMRAP of: -9 Hang Power Snatch 115/80 RX+ 135/95 MRX 95/65 – 6 Bar Facing Burpees – 4 Muscle-Ups MRX 4 C2B Pull-ups Core & Shoulder Accessory Training: -30-50 Ring Push-ups -20-40 Evil Wheels Click here to sign up for Catered Fit! Delivered daily

Words cannot express how proud we are of Paul McCrary. His dedication, hard work, many sacrifices and natural talent allowed him to accomplish what only the very best in the sport of CrossFit have accomplished. He represented himself, his friends and family, and all of CrossFit Huntsville with the highest of character and integrity. Many

Push Press 5 – 3 – 3 -2 – 2 E3MOM 6 Rounds For Time Of: – 200m Run -15 Wallballs 20/14 10/9′ MRX 20/10 9′ -10 Push Press 95/65 MRX 75/55 -1 Rope Climb 15′ MRX 10′ **Courtesy CF Linchpin/Pat Sherwood** Click here to sign up for Catered Fit! Delivered daily to CFHSV! Once you sign

Deadlift = 5 – 3 – 3 -2 – 2 E3MOM Mainsite WOD 12min AMRAP: -9 Deadlifts 155/105 RX+ 185/125 MRX 125/85 -6 Burpees Over Bar/Lateral -3 Power Cleans 155/105 RX+ 185/125 MRX 125/85 Core Development 1-2 Rounds NOT for Time: -25 Hip Extensions to Glute Ham Raise -2 minute Low Plank Hold -25 Back extensions Click here to sign up for

HERO WOD “MICHAEL” 3 RFT: -Run 800 meters -50 Hip or Back Extensions or combination of Hip/Back Extensions (standard achieve a 90 degree right angle and 180 parallel angle) -50 Sit-ups (ab-mat anchored) In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter

10 Minute Build Up to a Heavy 3 rep Back Squat and a 3 rep S2O from the floor “BRUCK” 4 Rounds For Time Of: -400m Run -24 Back Squats 185/125 MRX 135/95 -24 Jerk/S20 135/95 MRX 95/65 **Bar is on floor, athlete only gets one bar and responsible for load changes** U.S. Coast Guard Petty Officer Third

20 Minute AMRAP of: -20 KBS 24/16kgs RX+ 32/24 MRX 20/12kgs -15 Push-Ups RX+ Feet on 2x45lb plates/1x45lb plate -10 Pull-Ups RX+ Strict -5 Dips RX+ Strict (ring or bar) Core & Flexibility Training -50 GHD sit-ups or anchored for time MRX 30 reps -2x30sec Couch Stretch or Modified Couch -50 Hip Extensions for time MRX 30 reps

Tune in TODAY to CBS Sports and/or FaceBook Live to watch Paul McCrary as he competes at The 2017 Reebok CrossFit Games in Madison, Wisconsin! Thursday, August 3rd: 12:30PM (The Boulevard) Friday, August 4th: 10:30AM (Age Group Pavilion) & 4:00PM (North Park) Saturday, August 5th: 9:00AM (Coliseum) & 12:50PM (Age Group Pavilion) & 4:00PM (North Park) Sunday, August 6th:

Deadlift 12 – 8 – 4 – 2 – 1 reps E3MOM Build up 12 Minute AMRAP of: – 6 Deadlifts 275/175 RX+ 315/215 MRX 245/145lbs -Run 200m – 6 T2B -36 Doubles Core Development Training -30-50 GHD Sit-Ups or Anchored weighted sit-ups -30-50 Hip Extension to GHR or Hip Extenions Click here to sign up for Catered Fit!