June 2022

Strict Press & Overhead Squat Build-up E2MOM 6 Strict Press – 6 Overhead Squats 3 Strict Press – 3 Overhead Squats 1 Strict Press – 1 Overhead Squat 3 Rounds For Time: (12min cap) 400m Run /Row or 1km Bike 10 Overhead Squats10 Shoulder to Overhead Barbell Weights = 95/65lbs RX+115/75 MRX 75/55 Stretching & Flexibility Development 1min […]

Happy Father’s Day, CrossFit Huntsville! All classes canceled today.

12min Achieve a 1RM Weighted Strict Pull/Chin-up Weighted Kipping Pull/Chin-up “Father’s Favorite” by DB 5 Rounds For Time: (15min cap) 9 Thrusters 95/65 RX+ 115/75 MRX 75/55 9 Pull-Ups RX+ Chest to Bar MRX Ring Rows36 Double Unders *compare to 17 Jun 19; 16 Jun 18* Core Development & Stretching 1min High Plank Hold 2x30sec Butterfly

Thruster Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 “For Our Father!” by DB For Time: (15min cap) 400m Run /Row or 1km Bike50 Thrusters 95/65 RX+ 115/75 MRX 75/55 50 Pull-Ups RX+ Chest to Bar MRX Ring Rows 400m Row/Run or 1km Bike *compare to 19 Jun 21; 22 Jun 20* Core &

Push Press & Split Jerk Build-up E2MOM 6 Push Press – 6 Split Jerk 3 Push Press – 3 Split jerk 1 Push Press – 1 Split Jerk 4 Rounds For Time: (10min cap) 48 Double Unders 12/9 Barbell Push-ups MRX Push-ups 9/6 Ring Dips MRX Bar Dips3 Shoulder to Overhead Barbell Weights = 155/105 RX+185/125

Team WOD #1 5min AMRAP:Max Calorie Row **athletes must switch out every 12/10 calories** Rest 3min Team WOD #2 20min AMRAP: Partner 1 – 12 Deadlifts 185/125 MRX 155/95Partner 2 – 12 DeadliftsPartner 1 – 6 Toest to Bar Partner 2 – 6 Toes to BarPartner 1 – 12/10 Calorie Row/Bike or 200m RunPartner 2 – 12/10 Calorie

Front Squat & Back Squat Build-up E2MOM 6 Front Squats – 6 Back Squats 3 Front Squats – 3 Back Squats 1 Front Squat – 1 Back Squat 4min AMRAP: 4 Over the Bar Burpees 4 Power Cleans4 Front Squats REST 2min 4min AMRAP: 4 Over the Bar Burpees 4 Back Squats4 Hang Cleans Barbell

HERO WOD “WHITTEN” 5 Rounds For Time: (45min cap) 22 Kettlebell Swings 32/24 MRX 24/16 22 Box Jumps 24/20″ MRX 20/18” Step-ups 400m Run 22 Burpees (regular)22 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ *compare to 14 Jun 21; 14 Jun 20; 14 Jun 17; 14 Jun 16* Army Captain Dan Whitten, 28, of

“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB100 Burpee Chest to Bar Pull-Ups for Time “GEN Patton” by DB50 Burpee Muscle-Ups for Time (Bar or Ring, annotate which) *30min cap on all 3 WOD choices *All 3 WODs athlete must dead hang/full arm extension before pull-up/Muscle-Up *compare to 13 Jun 21; 4 Oct

“Runner’s Mile vs Lifter’s Mile” by DB For Time: (40min cap) 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest 1 min Rest 3 min 400m Run20 Deadlifts Rest 1 min 200m Run20 Hang Clean Rest 1