January 2020

Overhead Squats E3MOM 5 – 5 – 5 – 5 – 5 For Time:Overhead Squats 6 – 9 – 12 – 9 – 6Box Jumps/Step-Ups 9 – 18 – 36 – 18 – 9 Muscle-Ups MRX Chest to Bar + Dips 3 – 6 – 9 – 6 – 3 *or* Rope Climb 1 – […]

Thruster Build Up E2MOM 3 – 3 – 2 – 2 – 1 – 1 *from floor* “Jump & Throw Fat FRAN” 21 – 15 – 9 Reps For Time: Thrusters 115/75 RX+135/95 MRX 95/65 Chest to Bar Pull-ups MRX Pull-UpsWallBall Shots 20/14lbs to 10/9′ RX+ 11/10′ MRX 20/14 to 9′ Burpee Box Jumps 24/20″

“JERRY” Run 1 mile Row 2K Run 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. OR (Athletes choice) “GRIFF”

Deadlift & Sumo DeadLift = E2:30MOM 7-9 Deadlifts – 7-9 Sumo Deadlifts 5-7 Deadlifts – 5-7 Sumo Deadlifts 3-5 Deadlifts – 3-5 Sumo Deadlifts 3 Rounds For Time:5 Deadlifts 315/215 RX+ 365/235 MRX 275/18510 Russian Kettlebell Swings15 WallBall Sit-Ups 20/14 MRX 14/10 15 Cal Row or Assault Bike10 Russian Kettlebell Swings 32/24 MRX 24/16 5 Sumo DeadliftsRest

“The Tequilla Flu” by DB 9min AMRAP: 800m Run or Row or 2k Assault Bike Buy-in 8 Hang Squat Cleans7 Burpee Heel/Feet Clap Over Bar REST 2min/transition 9min AMRAP: 800m Row or Run or 2k Assault Bike Buy-in 8 Barbell Overhead Lunges (alt legs)7 Handstand Push-Ups or Push Press MRX 2/4″ rise REST 2min/transition 9min AMRAP: 800m

Benchmark WOD “FRAN” 21 – 15 – 9 Reps For Time: Thrusters 95/65lbsPull-ups CFHSV Running & Endurance WOD: 3 rounds of: 800m run rest 1 minute 200m sprint rest 1 minute 800m run rest 3 minutes between rounds *********************************************************** REMINDER: Nutrition Class TODAY, Saturday February 1 at 10AM! Free to all CFHSV athletes and family

Power Clean 3 – 3 – 3 EMOM Rest 2min/Adjust Weights Hang Power Clean 2 – 2 – 2 EMOM Rest 2min/Adjust Weights Power Clean to Hang Power Clean 1 – 1 – 1 – 1 – 1 EMOM 6min AMRAP: 40 Double Unders4 Power Cleans 135/95 RX+ 185/125 MRX 95/65 4 Hang Power Cleans

Congratulations to our 2020 Big NASTI CrossFit Huntsville Team! These studs competed this past Saturday and lifted a total of 3480 pounds! As a team, they came in second, only 20 pounds behind the winners. Additionally, we had four individual winners! Way to go, CFHSV! Mary Helen Saunders: snatch: 170lbs, 1st place! Kyle Otte: snatch, 275lbs Melody

TEAM Chipper WOD For Time:100 KBS (1 works reps, 1 holds KB Goblet Squat) 80 Barbell Push-Ups (both in plank alternating) 60 Deadlifts (1works reps, 1 holds Barbell at top) 40 WB Sit-Ups (partner passing over barbell) 20 Burpee Pull-ups (1works, 1hangs on bar ) 10 Ground to Overhead (1works reps, 1 holds Barbell front