November 2020

“WALSH” 4 Rounds For Time:22 Burpee Pull-Ups22 Back Squats 185/125lbs200m Run with 45/35lb Plate Overhead U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, GA, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on April 22, 2012, in Paktia, Afghanistan, when enemy […]

12min EMOM 1st Minute – 2 Strict Press to 4 Push Press to 3 Split Jerk (alt leg)2nd Minute – REST3rd Minute – 1-3 Strict Handstand Push-Ups to 3-6 Kipping Handstand Push-Ups to 6-12 Push-ups 4th Minute – REST *Perform 3 times* 13min AMRAP: 3 Power Cleans 135/95 MRX 95/654 Hang Cleans5 Shoulder to Overhead6

CrossFit Huntsville 8th Annual “Iron Bowl & College Gameday WOD” 1st Quarter: 4 min AMRAP: 200m Kick Off Touchdown RUN (buy-in) Then, 10 Help a Teammate Up DEADLIFTS 165/115 (50+ 135/95) 7 Grass Drill PUSH-UPS (hand-release) 2 minute TIME OUT 2nd Quarter: 4 min AMRAP: 14 Football Passes (WBS) 20/14 10’/9′ (50+ 20/10 9′) 10

“Diane Dating Elizabeth” by DB For Time: 21 Power Cleans 135/95 RX+ 155/105 MRX 95/65 21 Handstand Push-Ups RX+ 6/4″ deficit MRX 2/4″ Rise 15 Power Cleans15 Handstand Push-Ups9 Power Cleans 9 Handstand Push-Ups *Add weight to bar*9 Deadlifts 225/155 RX+ 275/185 MRX 165/115 9 Dips MRX Bar Dips 15 Deadlifts 15 Dips21 Deadlifts 21

Bring Sally Up Squats 135/95 115/75 95/65 75/55 (or use a weight that you can do 20 reps unbroken) Start with bar on back; Song Plays – follow the lyrics. When it says Bring “Bring Sally Down, Squat and hold until told to come up, “Bring Sally Up” Don’t quit for whole song 10 Rounds

DBs 5×5 E5MOM – Each 5min For Time: 400m Run / Row or 1km Assault Bike15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10 Kettlebell Goblet Step-Ups 24/20″ MRX 20/18″ Rest Remainder Of Time 400m Run / Row or 1km Assault Bike15 Thrusters 95/65 RX+115/75 MRX 75/55 10 Bar Muscle-Ups or 10 Burpee Pull-Ups Rest Remainder Of Time Add Weight 400m

Happy Thanksgiving All Classes Cancelled *********************************************************************** THANKSGIVING SCHEDULE! Thursday, November 26th: closed Friday, November 27th: 9am, 10am and 11am only Saturday, November 28th: 8am, 9am and 10am only Sunday, November 29th: regular schedule ***********************************************************************

“Turkey Tabata” by DB For Total Reps: Dead Turkey Lifts 115/75 RX+135/95 MRX 95/65 REST 1min/Rotate Over Turkey Burpees REST 1min/Rotate One Arm Gobler Shoulder to Overhead 24/16kgs RX+ 32/24 MRX 20/12 *switch arm each 20sec* REST 1min/Rotate Turkey Toss 20/14lbs to 10/9’ MRX 20/10 to 9’ REST 1min/Rotate Hang Turkey Cleans REST 1min/Rotate Gobler

“Dead Dawgs” by DB 2min AMRAP: 5 Deadlifts 225/155 RX+275/185 MRX 185/125 5 Over Bar Burpees Rest 2min 2min AMRAP: 10 Russian Swings 24/16 RX+32/24 5 Toes to Bar Rest 2min 2min AMRAP: 5 Deadlifts10 Pull-Ups MRX 10 Ring Rows Rest 2min 2min AMRAP: 10 Russian Swings 5 Goblet Squats Rest 2min 4min AMRAP: 5

Mixed Lifts E2MOM 12 Strict Press – 12 Bench Press – 12 Dips 9 Strict Press – 9 Bench Press – 9 Dips 6 Strict Press – 6 Bench Press – 6 Dips 12min AMRAP: 15cal Row /Assault Bike or 300m Run 12 Handstand Push-Ups or 3 Wall Walks9 Barbell Push-Ups6 Split Cleans (alt legs) 3 Shoulder to Overhead