February 2019

“ARNIE” With a Single KettleBell 32/24kgs For Time: 21 Turkish get-ups, Right arm 50 Kettlebell Swings MRX 24/16kgs 21 Overhead squats, Left arm 50 Kettlebell Swings 21 Overhead squats, Right arm 50 Kettlebell Swings21 Turkish get-ups, Left arm LA County Firefighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty Sun, Aug […]

Bench Press Drop Sets E3MOM 5 Sets 5 reps, immediately when finished, strip off to around half weight on bar and perform burn reps to failure WOD “Presidential Picks” by DB 5 Rounds For Time: 15 Box Jumps/Step-Ups 24/20″ or 10 Box Jumps 30/24″15 Pull-Ups or 10 Chest to Bar15 Push-Ups or 10 Handstand Push-Ups 15 Ab-Mat Sit-Ups Unanchored or 10 GHD Sit-Ups15

E3MOM 6 Hang Power Clean to 5 Front Squats to 4 Push Press5 Hang Power Clean to 4 Front Squats to 3 Push Jerk4 Hang Power Clean to 3 Front Squats to 2 Shoulder to Overhead3 Hang Power Clean to 2 Front Squats to 1 Shoulder to Overhead 3 Rounds For Time:9 Hang Power Clean

DeadLift build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10rep max attempt **percents, are a guide, adjust as needed to hit a max** 15min AMRAP: 5 Deadlifts 315/215 RX+ 365/235 MRX 255/165 10 Goblet Step-Ups 24/20″ w/ 24/16kg RX+ 32/24kg MRX 20/28 w/ 20/12kg 12/10 Barbell Push-Ups 5 Deadlifts10

Valentine’s Day WOD! (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 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. If bar is set down 5 burpee penalty) –

Front Squat build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10 rep max attempt Main Site WOD 20min AMRAP: 15 Strict Pull-Ups 30 Push-Ups45 Air Squats The CrossFit OPEN starts Thursday, February 21st! Click here to get signed up today and choose CrossFit Huntsville as your affiliate!

Alternating Lifts of Power Snatch to Hang Squat Snatch and Squat Snatch E2MOM 2 Power Snatch to 2 Hang Squat Snatch 2 Squat Snatch 2 Power Snatch to 2 Hang Squat Snatch 2 Squat Snatch 1 Power Snatch to 1 Hang Squat Snatch 1 Squat Snatch 1 Power Snatch to 1 Hang Squat Snatch 1

“Fight Gone Wrong” by DB 3 Rounds for Total Reps/Calories: Min 1 = Wallball Shots 20/14 to 10/9′ MRX 20/10 to 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 Assault

“Half Run Hidalgo” For time: Run 1 mile Rest 2min 20 Squat Cleans 135/95 MRX 95/6520 Box Jumps 24/20″ MRX 20/1820 Walking lunge steps with 45/35lb plate Overhead 20 Box Jumps20 Squat Cleans Rest 2min Run 1 mile *If you’ve got a twenty pound vest or body armor, wear it.* U.S. Army First Lieutenant Daren

Open WOD 18.2 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Reps For Time of: Dumbbell Squats or Barbell Front Squats Bar Facing Burpees Workout 18.2a 1 rep Max Clean **Time cap: 12 minutes to complete 18.2 AND 18.2a** *Dumbbell Loads = 50/35 MRX 35/20lbs *Barbell