December 2022

Back Squat Build-up E3MOM 10 – 8 – 6 – 4 – 2 For Time: (23min cap)200 Double Unders or 60 Box Jumps or 800m Run 50 Kettlebell Goblet Squats150 Double Unders or 40 Box Jumps or 600m Run 40 Kettlebell Goblet Squats100 Double Unders or 30 Box Jumps or 400m Run 30 Kettlebell Goblet Squats50 Double Unders or 20 Box Jumps or 200m Run 20 Kettlebell Goblet Squats25 Double Unders or 10 Box Jumps or 100m […]

Closed — Rest and Recovery Happy New Year, CrossFit Huntsville!

“New Year’s Eve Evil EVA” 5 Rounds For Time: (45min cap)800m Run or Row or 2km Bike30 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 30 Pull-ups RX+ Chest to Bar MRX Ring Rows Core Development (try to go non-stop) 20 Sit-Ups or WallBall Sit-Ups20 Barbell Good Morning15 V-Ups 15 Barbell Good Morning 10 WallBall Leg Raises 10 Barbell Good Morning **Running & Endurance

Tempo Front Squat E3MOM 5 Sets x 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 11min AMRAP: 6 Cleans 155/105 RX+185/125 MRX 115/75 5 Front Squat *can squat clean in*11 Box Jumps 24/20” RX+30/24 MRX 20/18” Core & Squat Development 15 WallBall Russian Twists1min Wall Iron Chair

Christmas Holiday Closed Rest & Recovery ***************************************************************** Christmas Holiday Schedule! Saturday 12/24: Classes at 8am and 9am only. We will NOT have childcare. Sunday 12/25: closed — Merry Christmas CFHSV! Monday 12/26: closed Tuesday 12/27 – Friday 12/30: regular schedule Saturday 12/31: 8am, 9am, 10am only. We will not have childcare. Sunday 1/1: closed — Happy New Year CFHSV! *****************************************************************

Tempo Strict Press E3MOM5 Sets x 3-6 Reps @ 50-75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Down – 2sec Reset** 12min AMRAP: 18 Handstand Push-Ups or 6 Wall Walks 12/9 Calorie Row/Bike or 200m Run Handstand Walk & Overhead Development 10 Handstand Shoulder Taps Facing Wall2 sets Handstand Walk 50’ (progressions etc.) 20 Band Pull-Aparts100m Kettlebell

Merry Christmas, CrossFit Huntsville Closed Rest & Recovery ***************************************************************** Christmas Holiday Schedule! Saturday 12/24: Classes at 8am and 9am only. We will NOT have childcare. Sunday 12/25: closed — Merry Christmas CFHSV! Monday 12/26: closed Tuesday 12/27 – Friday 12/30: regular schedule Saturday 12/31: 8am, 9am, 10am only. We will not have childcare. Sunday 1/1: closed — Happy New Year CFHSV!

“Santa’s Helpers” by DB For Time: (40min cap) Elves’ Helen 2 Rounds: 400m Run21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 12 Pull-ups Elves’ Angie 50 Pull-ups MRX Ring Rows 50 Push-ups50 Sit-ups50 Air Squats Elves’ Kelly 2 Rounds: 400m Run30 WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9 30 Box Jumps 24/20″ RX+ 30/24″ MRX

DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 55+ 75/55 2 Thrusters 3 Sumo Deadlift High Pull 4 Barbell Push-Ups 55+ Push-ups 5 KettleBell Swings 24/16 55+ 20/12 6 Box Jumps 24/20″ 55+ Step-Ups Okay 7 Pull Ups 8 Toes to Bar 9 Wall Ball Shots 20/14 to 10′ 55+

Bench Press E3MOM 10 – 20 – 5 – 15 – 5 “Reindeer Racing” by DB 6min AMRAP: 600m Run, Row or 1.5k BikeThen 12 Dumbbell Snatch Left Arm 50/35 MRX 35/20 12 Wallball Sit-ups 20/14lbs MRX 20/10 12 Dumbbell Snatch Right Arm12 Dumbbell Push-Ups (1 arm on DB) Rest 2min 4min AMRAP: 400m Run, Row or 1k Bike