July 2021

Squat Build Up E2MOM Overhead Squat 5 – 3 – 1 Front Squats 4 – 2 – 1Back Squats 3 – 2 – 1*Build up to a heavy of each, keep adding weight as you go without going back down* For Time: (16min cap) 200m Run 10 Overhead Squats 115/75 RX+135/95 MRX 95/65 400m Run20 Front […]

Push Press Build Up 5×3 E3MOM **Building up to a 3RM** 6min AMRAP: 6 Handstand Push-Ups RX+ 6/4” deficit MRX 2/4” rise6 Toes to Bar6 Goblet Squat 24/16 RX+32/24 MRX 20/12 Rest 3min 6min AMRAP: 6 Push Press 95/65 RX+135/95 MRX 75/55 6 Wallball Sit-ups 20/14 MRX 20/106 Russian Kettlebell Swings Flexibility Development 2x30sec Couch

Hang Snatch Build Up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 For Time: (20min cap) 200m Run 20 Hang Snatch 95/65 RX+115/75 MRX 75/55 200m Row or .5K Bike4 Rope Climbs 15’ MRX 10’ or 3 to 15’ 200m Run15 Hang Snatch200m Row or .5K Bike3 Rope Climbs 15’ MRX 10’ or 2 to 15’ 200m Run10

“BARBARA” 5 rounds, each for time of: (40min cap) 20 Pull-ups (chin over bar)30 Push-ups (strict)40 Sit-ups (abmat, anchored) 50 Squats (to wallball okay) Rest exactly 3 minutes between each round. OR “Super Barbara” by DB 3 rounds, each for time of: (40min cap) 20 Chest to Bar Pull-Ups 30 Handstand Push-Ups MRX 2/4” rise40 GHD Sit-ups50

“DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for time: (21min cap) Deadlift 225/155 MRX 185/125Burpees (regular with 1 inch jump) U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13,

For Time: (40min cap)60 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9’60 Double Unders6 Squat Cleans 155/105 RX+185/125 MRX 115/75 200m Run 50 Toes to Bar50 Double Unders5 Squat Cleans200m Run40 Chest to Bar Pull-ups MRX pull-ups40 Double Unders4 Squat Cleans200m Run30 Handstand Push-Ups MRX Hand Release Push-Ups30 Double Unders3 Squat Cleans200m Run20 Over the

Sumo Deadlift Build Up 5×3 E3MOM **Building Up to a 3RM** 5min AMRAP: 7 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/5514 Box Jumps 24/20 RX+30/24 MRX 20/18 Rest 3min/Add Weight 3min AMRAP: 7 SumoDeadlifts 225/155 RX+275/185 MRX 185/125 7 Over the Bar Burpees Rest 2min 1min AMRAP: Max Russian Kettlebell Swings 24/16 RX+32/24 MRX

Split Jerk Build Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 For Time: (18min cap)800m Run, Row or 2K Bike21 Shoulder to Overhead 135/95 RX+165/115 MRX 105/70 400m Run, Row or 1K Bike15 Shoulder to Overhead200m Run, Row or .5K Bike9 Shoulder to Overhead100m Run, Row or .3K Bike5 Shoulder to Overhead Core & Handstand Walk Development

We are beyond excited to announce that CrossFit Huntsville athlete LJ Ray has qualified to compete at the 2021 No Bull CrossFit Games! LJ will be competing in the women’s 50-54 age group Tuesday, July 27th through Thursday, July 29th in Madison, WI. LJ has worked incredibly hard for years to become a well-rounded, stand

15 min to achieve a 1RM Front Squat 21 – 15 – 9 Reps For Time: (18min cap) Hang Squat Clean 135/95 RX+155/105 MRX 95/65 Handstand Push-Ups MRX Barbell Push-ups Toes to Bar Isometric Core Development 1min Handstand Hold straight to – 1min L-Sit Hang straight to – 1min High Plank Hold straight to –