November 2022

Split Jerk E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 TEAM WOD 3 Rounds For Time: (14min cap)Partner 1 – 12 Barbell Push-ups Partner 2 Barbell Plank Hold 6 Synchronized Hang Squat CleansPartner 2 – 12 Barbell Push-ups Partner 1 Barbell Plank Hold 6 Synchronized Split Jerk (alternate feet)24 Alternating […]

Bench Press E3MOM 5 sets x 10 reps 4 Rounds For Time: (18min cap) 400m Run / Row or 0.5k Bike 4 Power Cleans 135/95 RX+155/105 MRX 95/65 8 Hang Power Cleans12 Toes to Bar Core Isometrics 1min Bar/Rings Dip Hold or L-Sit Hold 1min Plank Bird Dog Hold Left/Right1min Hip Extension Hold1min Plank Bird Dog Hold Right/Left

“Metabolic Madness 2″ by DB E3MOM *Athletes can pick order of exercises, but must perform all 7 exercises* *Only rest is remaining time of E3MOM* 250m Row250m Row200m Run200m Run100 Double Unders.5k Bike30 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ REST 3min Start WOD 9min AMRAP: 600m Row/Run or 1.5k Bike30 WallBall Shots30 Strict Pull-ups RX+

Main Site 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 Core Development 10 Kettlebell Goblet Sit-Ups15 V-Ups20 Barbell Sit-Ups to Press 25

Overhead Squat E3MOM 5 sets x 5 reps “Flamethrower” by DB 13min AMRAP: 6 Sumo Deadlift High Pulls 95/65 RX+135/95 MRX 75/55 7 Overhead Squats42 Double Unders or 13 Box Jump Overs with hands 30/24” MRX 24/20” Core & Pistol Development 2×13 Barbell Sit-ups2×13 Pistols Left Leg2×13 Evil Wheels2×13 Pistols Right Leg2×13 Wallball Leg Lifts2×13 Kettlebell Goblet

CrossFit Huntsville 10th 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

Happy Thanksgiving CFHSV! All Classes Cancelled ***************************************************************** THANKSGIVING SCHEDULE ***************************************************************** Wednesday, 11/22: Limited Schedule, Closing Early We will have all morning classes — 5am, 6am, 7am, 815am, 915am, 1015am Open Gym and 1130am. We will close at 1230pm. Thursday, 11/23: Closed. Happy Thanksgiving CFHSV! Friday, 11/24: Black Friday, Limited Classes Three classes only at 8am,

“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 Clean 4 Shoulder to Overhead2 Over the Bar Burpees 400m Run / Row or 1k Bike Partner 1 Perform 1round Lifting Portion of AMRAP Partner 2 Runs / Rows 400m or 1k Bike *Slap Hands and SWITCH

21/17cal Row/Bike/300m Run E3MOM x 9min (score is slowest time of the 3) REST 2min Start WOD 3min AMRAP: 21/17 Calorie Row/Bike or 300m RunMax Deadlifts 225/155 RX+255/175 MRX 155/105 Rest 2min 3min AMRAP: 21/17 Calorie Row/Bike or 300m Run Max Barbell Push-ups MRX Push-ups Rest 2min 3min AMRAP: 21/17 Calorie Row/Bike or 300m RunMax WallBall Shots 20/14 to 10/9’ MRX

“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 One Arm Gobler Shoulder to Overhead 24/16kgs RX+ 32/24 MRX 20/12 *switch arm each 20sec* REST 1min/Rotate Turkey Toss 20/14lbs to 10/9’ MRX 20/10 to 9’ REST 1min/Rotate Hang Turkey Cleans REST 1min/Rotate