October 2019

**800m SPRINT For LeaderBoard! Team WOD #1 20min AMRAP: 200m Run (Partner A) – 200m Row (Partner B)20 Synchronized Kettlebell Swings15 Partner Passing WallBall Situps10 Alternating Burpee Pull-Ups RX+ Chest to Bar KBs = 24/16kgs RX+32/24 MRX 20/12 WB Situps = 20/14 MRX 20/10** Athletes switch each round Row / Run; Each pass is a […]

Ground To Overhead: 3 – 3 – 3 – 3 – 3 E2:30MOM OPEN WOD 20.1 10 Rounds For Time: 8 Ground to Overhead 95/65 MRX 65/45 10 Bar Facing Burpees *scaled: 65/45, can step over bar on burpees *MRX scaled: 45/35, can step over bar on burpees We will be hosting THE OPEN today

Thank you to our CrossFit Huntsville community for showing up and showing out for our annual Barbells For Boobs fundraiser! There were lots of weights lifted and lots of money raised. Collectively, CrossFit Huntsville raised $8,122.63 this year!! Thank you to everyone who supported this event and this important cause. *********************************************************************** Bench Press Drop Sets

10min EMOM Death by Burpee Muscle-Ups or Burpee Chest or Bar Pull-ups or Burpee Pull-Up Challenge Min 1 = 1 Min 2 = 2 Min 3 = 3 **Once you Fail or Fall Behind on One Move, Switch to Next. If you can’t, sit out a min or two and get back in.** “1 Deadly Mile” by DB For Time:10 Deadlifts

Build Up E2MOM Hang Squat Clean Thruster 3 – 2 – 1 Hang Power Snatch 3 – 2 – 1Squat Snatch 3 – 2 – 1 10min AMRAP: 5 Squat Snatch 115/75 RX+135/95 MRX 95/65 10 WallBall Shots 20/14lbs to 10/9 MRX 20/10 to 9′ 30 Double Unders10 Hang Power Snatch 15 WallBall Shots60 Double

Barbells for Boobs “GRACE” For Time: 30 Clean & Jerk 135/95lbs MRX 95/65 (ground to shoulder to overhead) OR 2014 CF Games “Double Grace” For Time: 60 Clean & Jerk 135/95lbs MRX 95/65 OR “Heavy Grace” For Time: 30 Clean & Jerk 185/125lbs RX+ 225/155 MRX 135/95 Join us for our annual Barbells For Boobs

“Reverse JACKIE” For Time: 30 Pull-ups50 Thrusters 45/35lbs 1000m Row Core Conditioning 2 Rounds NOT for Time, Constant Movement: 10 GHD Sit-Ups10 Hip Extension to Glute Ham Raise 12 V-Ups12 Hip Extensions14 KB/DB Sit-Up to Press14 Good Mornings (Barbell Or Banded) Move straight from 1 Exercise to the next! ********************************************************************** The CrossFit OPEN starts THIS

Tempo Front Squats 3 reps x 4 sets E3MOMTempo 3sec down, 2sec pause in bottom, 1sec up, 4 sec pause at top/reset For Time: 400m Row or Run 10 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 10 Chest to Bar Pull-ups MRX Pull-ups15 Front Squats15 Over Bar Burpees 20 Back Squats5 Muscle-Ups (bar or ring) RX+5 Strict

Deadlift build up E2:30MOM 8 – 5 – 3 – 2 – 1 – 1 6min AMRAP: 3 Deadlifts 315/215 RX+365/235 MRX 245/165 6 Barbell Push-ups12 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ Rest 3min 6min AMRAP: 24 Russian Kettlebell Swings 24/16 RX+32/24 MRX 20/12 12 WallBall Sit-ups or 12 Toes to Bar or 12 GHD6 Box

Push Press to Push Jerks E3MOM 6 Push Press to 6 Push Jerks5 Push Press to 5 Push Jerks4 Push Press to 4 Push Jerks3 Push Press to Max Push Jerks 3 Rounds For Time:400m Run, Row, 1km Assault Bike (mix-up)12 Shoulder to 0verhead 115/75 RX+ 135/95 MRX 95/652 Rope Climbs 15′ RX+ 1 legless