October 2021

JASON vs. FREDDY 2 by DB “JASON” 13min AMRAP:Buy-in Trick of 1000m Row / 2.5km Bike Then 13 Sumo Deadlift High Pull 95/65 MRX 75/55 13 Thrusters 95/65 MRX 75/55 13 Pull-Ups6 Over the Bar Burpees 4min REST “FREDDY” 13min AMRAP:Buy-in Treat of 800m Run / 2km Bike Then 13 Hang Power Snatch 95/65 MRX […]

Snatch Cluster Build Up E2MOM x 14min *1 Snatch to 1 Hang Snatch* “KettleBell Killed the CrossFit Star” by DB For Time: (16min cap) 13 Kettlebell Swings 24/16kgs RX+ 32/24kgs 1 Goblet Squat 24/16kgs RX+ 32/24kgs 12 Kettlebell Swings 2 Goblet Squats 11 Kettlebell Swings 3 Goblet Squats *Continue pattern until 1 Kettlebell Swing and 13

“The Climb & Fall” by DB For Time: (40min cap) 100 Double-Unders10 Handstand Push-Ups or 10 Shoulder to Overhead RX+ 8/4″ deficit 200m Run / Row or 0.5k Bike20 Dips Bar or Ring RX+ Ring Strict 300m Row / Run30 Deadlifts 135/95 RX+ 165/115 MRX 95/65 400m Run / Row or 1km Bike40 Hand Release Push-Ups500m Row / Run50 Wall-Ball Sit-Ups 20/14 MRX 20/10lbs

Alternating Rep Team WOD 20min AMRAP: 10 Alternating Partner Deadlifts (5 each, hold at top) 10 Alternating Over the Bar Burpees (5 each, same bar) 10 Alternating Partner Toes to Bar (5 each, hang from bar) 200m Wallball Partner Run (alternate/switch ball) Barbell Loads = 225/155 RX+275/185 MRX 185/125 Wallballs = 1 per team 20/14

Thank you CrossFit Huntsville for showing up and showing out in support of Barbells For Boobs! Here are our raffle winners! Camp Chef Grill — Jaime Day Rogue Bella Barbell — Kiley Cochran 6 Month Gold Membership — Kyle Findley Thank you to everyone for your donations and participation! ******************************************************************************** “Alota Tabata” by DBFor Max

Overhead Squat Build Up E3MOM 5 sets x 5 reps **Building Up to a 5RM* For Time: (15min cap)21 Overhead Squats 95/65lbs RX+135/95 MRX 75/5521 Box Jump Over 24/20 RX+30/24 MRX20/18 3 Rope Climb 15’ RX+Legless MRX 3-10’/2-15’ 15 Overhead Squats15 Box Jump Over2 Rope Climb 15′ RX+Legless MRX 2-10’/1-15’ 9 Overhead Squats9 Box Jump Over1

“GRACE” For Time: (10min cap)30 Clean & Jerk 135/95lbs MRX 95/65 (ground to shoulder to overhead) REST 5min “Grace on the GO” by DB For Time: (16min cap) 5 Over the Bar Burpees200m Run, Row or 0.5k Bike 10 Deadlifts 135/95 MRX 95/65 5 Over the Bar Burpees200m Run, Row or 0.5k Bike 10 Hang Cleans5 Over the Bar

MainSite WOD For Time: (30min cap)75 Kettlebell Swings 24/6kgs RX+32/24 MRX 20/12 Run 1mile or Row 1600m or 4k Bike 75 Kettlebell Swings Core Development & Stretching 30 Right Knee to Left Elbow Plank Tucks 30sec Butterfly Stretch x 230 Left Knee to Right Elbow Plank Tucks 30sec Straddle Stretch X 2 30 Evil Wheels30sec Chinese Splits Hold x 2

“Nickman” 10 Rounds For Time: (45min cap)200m Farmers Carry w/ DB 50/35 MRX 35/20 RX+ Carry a 50&35 / 35&20lb 10 Strict Pull-Ups RX+ 35/20lb Strict Weighted DB Pull-ups MRX Pull-ups20 DB Snatch (alt arms) 50/35lbs MRX 35/20 *Based on Nickman* logistic modifications* U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July

In 15 Minutes establish a: 1RM weighted C2B Pull-up; Weighted Pull-Up (chin over bar) AND 1 set Unbroken Max Reps Strict Pull-ups (perform in order listed) *Compare to 2 Apr 21* For Time: (18min cap) 600m Row or Run or 1.5k Bike 60 Pull-Ups RX+ Chest to Bar MRX Ring Rows 400m Row or Run or 1k Bike40 Pull-Ups RX+ Chest to Bar MRX