November 2017

Combo Push Press & Front Squat: E3MOM 5 Push Press – 5 Front Squat – 4 Push Press – 4 Front Squat – 3 Push Press – 3 Front Squat – 2 Push Press – 2 Front Squat 1 minute AMRAP of: -Max Thrusters 95/65 RX+ 115/75 MRX 75/55 REST 2 minutes 2 minute AMRAP of: -7 Thrusters […]

For Time: 1 Round of: -8 Muscle-Ups (Ring or Bar) OR 16 Chest To Bar Pull-Ups MRX 16 Pull-ups – 16 Power Clean OR 8 Squat Cleans 135/95 RX+ 155/105 MRX 95/65 Athlete adjusts load on bar/clock still running 2 Rounds of: -4 Muscle-Ups OR 8 Chest To Bar Pull-Ups MRX 8Pull-Ups – 8 Power Clean OR 4

“Team Tuff Chipper” by DB For Time: 25 Over The Bar Burpees 50 Deadlifts 115/75 RX+ 135/95 MRX 95/65 50 Hang Power Cleans 50 Barbell Push-Ups MRX Push-Ups 5 Rope Climbs 15′ MRX 10′ 50 WallBall Shots 20/14lbs 10/9′ MRX 20/10 9′ 50 Partner Passing Wallball Sit-ups 20lbs MRX 14lbs 1000m Row or 2.5km Bike

“Cindy” 20 minute AMRAP of: -5 Pull-Ups -10 Push-Ups -15 Air Squats OR 20 minute AMRAP of: – 3 Bar Muscle-ups – 6 HSPU – 9 Goblet Squats 30/24kgs MRX 24/20 Core Development -20 Evil Wheels -40 Butterfly ab-mat Sit-ups -60 Anchored ab-mat or GHD Sit-Ups

Power Snatch to Snatch Balance: 2-2-2 EMOM Rest 2 minutes/add weight Squat Snatch: 2-2-2 EMOM Rest 2 minutes/add weight Power Snatch to Snatch Balance: 1-1-1 EMOM Rest 2 minutes/add weight Squat Snatch: 1-1-1 EMOM 5 minute AMRAP of: -3 Power Snatch 95/65 RX+ 115/75 MRX 75/55 -2 Hang Squat Snatch -10 Box Jumps 24/20″ RX+ 30/24″ MRX 20/12″ Rest 3 minutes/add weight 3 minute

“HANSEN” 5 Rounds For Time Of: -30 KetlleBell Swings 32/24kgs MRX 24/16kgs -30 Burpees -30 GHD Sit-ups MRX 30 Ab-mat anchored Sit-Ups Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister

CrossFit Huntsville Annual Iron Bowl / College Game Day WOD! Kickoff at 9AM! Arrive early to warm-up on your own. We WILL have childcare starting at 830AM.

Deadlift = 6 – 5 – 4 – 3 – 2 E3MOM 12 minute AMRAP of: – 9 Deadlifts 225/155 RX+ 255/175 MRX 185/125 – 6 Bar Facing Burpees -3 Ring Muscle-Ups OR 1 Rope Climb 15′ MRX 10′ Core Development -1 minute L-Sit Hang -10-15 Strict T2B -1 minute Hip Extension Hold into 10-15 Hip Extensions -1

“Team Turkey Time” by DB For Time: -400m Partner Turkey (WB) Run/Carry -30 Alternating Partner HRPUs RX+ HSPUs -30 Turkey Toss WBS 20/14 10/9′ MRX 20/10 9′ (Partner 2 is in Plank Position) -30 Turkey Toss WBS 20/14 10/9′ MRX 20/10 9′ (Partner 1 is in Plank Position) -400m Partner Turkey (WB) Run/Carry -30 Alternating Partner Turkey/Burpee T2B -400m Partner

Alternating Back & Front Squat: E3MOM 5 Back Squats – 5 Front Squats – 4 Back Squats – 4 Front Squats – 3 Back Squats – 3 Front Squats 4 Sprint Rounds For Time: – 1 Power Clean to – 1 Hang Squat Clean to – 1 Front Squat to – 3 S2O 165/110 RX+ 205/135