February 2018

Clean & Jerks E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 – 1 “Bob the Builder” by DB 16min Build Up AMRAP: 10 Clean & Jerks 5 Bar Facing Burpees Add weight at completion of each round *Men C&J Weights = 75 – 95 – 115 – 135 – 155 – 185 – 205 – 225 […]

“Dropped Lung” by DB For Time: Run 400m 25 Thrusters 75/55lbs MRX 45/35lbs Run 400m 25 Burpees Run 400m 25 Thrusters 75/55lbs MRX 45/35lbs Run 400m 25 Burpees The CrossFit Games OPEN kicks off Thursday, February 22nd! Get signed up today and make sure you join the CrossFit Huntsville Team! If you plan on participating in The OPEN, or

Strict Press Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 For Time: 2 Rounds of: 12 Front Rack Lunges (alt/stationary) 95/65 RX+ 115/75 MRX 75/55 16 Toes to Bar 12 Power Cleans Then, 2 Rounds of: 12 Back Rack Lunges (alt/stationary) 8 Bar Muscle-Ups or 16 Chest to Bar Pull-Ups 12 Power Cleans Core Development 15 GHD Sit-ups

Alternating Squat Snatch / Squat Clean & Jerk E2MOM 2 Squat Snatch – 2 Squat Clean & Jerk 2 Squat Snatch – 2 Squat Clean & Jerk 1 Squat Snatch – 1 Squat Clean & Jerk 1 Squat Snatch – 1 Squat Clean & Jerk 1 Squat Snatch – 1 Squat Clean & Jerk 12 minute AMRAP

Sumo Deadlift Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 5 minute AMRAP of: 9 SDHP 95/65 RX+ 115/75 MRX 75/55 9 Bar Facing Burpees 3 minute REST/Add Weight 4 minute AMRAP of: 8 Deadlifts 225/155 RX+ 275/185 MRX 185/115 8 Barbell Push-Ups 2 minutes REST 3 minute AMRAP of: 14 KBS 24/16kgs RX+ 30/24 MRX 20/12

Push Press Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 For Time: 12 Squat Cleans 135/95 MRX 95/65 9 Shoulder to Overhead 7 Ring Muscle-Ups 15 Power Cleans 12 Shoulder to Overhead 9 Chest to Bar Pull-ups 21 Hang Power Cleans 15 Shoulder to Overhead 12 Pull-ups Core & Pistol Development 10 OH Barbell Reverse

CFHSV’s Valentine’s Day WOD! In teams of 2 couples, partners, or friends, complete the following for time of: 10 Sets (5 each Valentine alternating) of 5 Thrusters one Valentine must be in front rack position while the other works, once bars are picked up they cannot be set down or else 5 burpee penalty 50 (25 each) Partner Passing

“Fight Gone Wrong” by DB 3 Rounds for Total Reps/Cals: Min 1 = Wallballs 20/14 to 10/9′ MRX 20/10 9′ REST 30sec Min 2 = Bar Facing Burpees REST 30sec Min 3 = Hang Power Snatch 95/65 MRX 75/55 REST 30sec Min 4 = Toes to Bar REST 30sec Min 5 = Row or Bike for

Overhead Squat Pyramid E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 Open WOD 14.2 & 15.2 Every 3 minutes for as long as possible: From 0:00 – 3:00 2 Rounds of: 10 Overhead Squats 95/65 MRX 65/45 10 Chest to Bar Pull-ups MRX Jumping C2B From 3:00 – 6:00 2 Rounds of: 12 Overhead Squats

HERO WOD “Mr. JOSHUA” 5 Rounds For Time Of: 400m Run 30 GHD Sit-Ups 15 Deadlifts 250/170 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. The CrossFit Games OPEN kicks off Thursday, February 22nd! Get signed