November 2021

Deadlift E3MOM7@75% – 6@80% – 5@85% – 5@85% 5min AMRAP: 5 Sumo Deadlifts 225/155lbs RX+275/185 MRX 185/1255 Over the Bar Burpees5 Deadlifts3 Muscle-Ups (bar or ring) or 1 Rope Climb 15’ MRX 10′ MRX 3 C2B Rest 3min 5min AMRAP: 5 Deadlifts5 Over the Bar Burpees5 Sumo Deadlifts3 Muscle-Ups (bar or ring) or 1 Rope Climb 15’ MRX 10’ […]

Push Press E3MOM7@75% – 6@80% – 5@85% – 5@85% For Time & Unbroken: (21min cap)21 Barbell Push-Ups MRX Push-Ups21 Power Cleans 95/65 RX+115/75 MRX 75/55 400m Run/Row or 1km Bike21 Toes to Bar21 Push Jerk400m Run/Row or 1km Bike21 Pull-Ups RX+ Chest to Bar MRX Ring Rows21 Sumo Deadlift High Pull400m Run/Row or 1km Bike21 Hang Clean & Shoulder to Overhead **or

15min Build-up Clean & Jerk, Muscle-Ups and Prep for WOD Main Site New Benchmark WOD “Lyla” 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time: (30min cap) Muscle-Ups (ring or bar) MRX Chest to Bar Pull-UpsClean & Jerk Bodyweight MRX 75% Bodyweight *****************************************************************

Back Squat E3MOM7@75% – 6@80% – 5@85% – 5@85% 13min AMRAP 9 Box Jumps 24/20 MRX 20/18” or 27 Double Unders 9 Front Squats 95/65 MRX 75/559 Box Jump Overs or 36 Double Unders9 Front Rack Lunges (alt legs) 9 WB Sit-Ups 20/14lbs MRX 20/10 Core & Pistol Development 18 Wallball Leg Lifts18 Pistols Left Leg18 Evil Wheels18 Pistols

CrossFit Huntsville 9th 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

**REMINDER** Limited Classes Today! 8am, 9am and 10am ONLY All other classes canceled. We will NOT have childcare today. *********************************************************************** “Pochantos & John Smith” by DB 30min Partner AMRAP: 10 Pull-ups MRX Ring Rows8 Deadlifts 135/95 RX+165/115lbs MRX 95/65 6 Hang Squat Cleans 4 Shoulder to Overhead2 Over the Bar Burpees 400m Run / Row or 1k

Happy Thanksgiving CrossFit Huntsville! All Classes Cancelled ****************************************************************** Thanksgiving Schedule! Thursday 11/25: Thanksgiving Day: CLOSED Friday 11/26: Limited schedule! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled. Saturday 11/27: CFHSV Annual Iron Bowl WOD! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled.

1200m Row / Run or 3k Bike for Time: (10min cap) MainSite WOD 15min AMRAP: 25 Toes to Bar50 Burpees (open hip clap hands over head) 75 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 6min Isometric EMOM Challenge: Min 1 = Handstand HoldMin 2 = Iron Chair Hold on Wall 25/15lb plate Min

**REMINDER** Limited Schedule Today! We will have classes at 5am, 6am, 7am, 815am, 915am, 1015am Open Gym and 1130am only. We will CLOSE AT 12:30PM TODAY. We WILL have childcare from 8am-1130am. ********************************************************************* “Turkey Tabata” by DB For Total Reps: Dead Turkey Lifts 115/75 RX+135/95 MRX 95/65 REST 1min/Rotate Over the Turkey Burpees REST 1min/Rotate

Sumo Deadlifts E3MOM7@70% – 6@75% – 5@80% – 4@85% 4 Sprint Rounds For Time: (24min cap) 200m Run / Row or 0.5k Bike 15 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 10 Handstand Push-Ups or 3 Wall Walks5 Sumo Deadlifts 275/185 RX+315/215 MRX 205/185 REST 2min Core & Shoulder Development 20 Weighted Sit-Ups (Heavy)20 Hip Extensions20 Plank Hold Alternating Bird Dogs