October 2022

THANK YOU CrossFit Huntsville for showing your amazing support for our 2022 Barbells for Boobs fundraiser! Together, you all raised $11,541! WAY TO GO and way to make a difference! ************************************************************************************************************************************ Congratulations to our raffle winners! 45lb Eleiko Hybrid Barbell — Billy Andrews 35lb Eleiko Hybrid Barbell — Beverly Marbut 6-Month Gold Membership — Regina […]

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 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 75/55 13 Wallball

For Time: (25min cap)200m Run/Row or 0.5k Bike21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Chest to Bar Pull-Ups RX+ Muscle Ups (bar or ring) MRX Pull-ups 400m Run/Row or 1k Bike15 Thrusters15 Chest to Bar RX+ Muscle Ups (bar or ring) MRX Pull-ups 800m Run/Row or 2k Bike9 Thrusters9 Chest to Bar RX+ Muscle Ups (bar or ring) MRX Pull-ups Core

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 SquatsContinue pattern until 1 Kettlebell Swings & 13 Goblet

Bench Press Build Up E3MOM 20 – 15 – 10 – 5 – 1 3 Rounds For Time: (24min cap) 800m Run/Row or 2k Bike 21 Deadlifts 225/155 MRX 165/115 21 Pull-ups or 3 Rope Climbs 15’ MRX Ring Rows or 3/10’ or 2/15’ Core & Chest Development 25 DB/KB Renegade Rows25 DB/KB Bench Press25 Reverse Rower Tucks25 Band Pull Aparts Across Chest ******************************************************************

Hang Power Clean Build Up E3MOM 20 – 15 – 10 – 5 – 1 1min AMRAP: 10 Hang Power Clean Max Box Jumps/Step-ups Rest 1min 2min AMRAP: 20 Hang Power Cleans Max Box Jumps/Step-ups Rest 2min 3min AMRAP: 30 Hang Power CleansMax Dumbbell/Kettlebell Box Jumps/Step-ups *Score is Total Box Jumps/Step-ups*Barbell Weights = 115/75 RX+155/105

Overhead Squat Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Double Under Daze” by DB 2min AMRAP: 10 Overhead Squats 115/75 RX+ 135/95 MRX 95/65 Max Double-Unders Rest 2min 2min AMRAP: 12 Front SquatsMax Double-Unders Rest 2min 2min AMRAP: 14 Back SquatsMax Double-Unders Squat Development 20 Cossack

“Tricky Tabata” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/12kgs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75 Rest 2 minute/rotate Tabata Toes to Bar Rest 2 minute/rotate Tabata Kettlebell Goblet Step-Ups 30/24/20/18/12″ Rest 2 minute/rotate Tabata WallBall Sit-Ups (unanchored) 20/14/10lbs Rest 2 minute/rotate Tabata Over the Bar Burpees

Clean Build Up E2MOM 5 – 3 – 2 – 1 – 1 CrossFit Games WOD (RX+) “Awful Annie” For Time: (20min cap) 50 – 40 – 30 – 20 – 10 rep rounds of: Double Unders WallBall Sit-Ups 20/14 MRX 14/10lbs 5 – 4 – 3 – 2 – 1Cleans 185/125 RX+275/185 MRX135/95 Core &

“GRACE”For Time: (10min cap) 30 Clean & Jerks 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 Burpees200m