July 2023

Front Squat Pyramids E3MOM 7 @ 70-75% – 5 @ 75-80% – 7 @ 70-75% 4 @ 80-85% – 2 @ 85-90% – 4 @ 80-85% For Time:(18min cap) 100 Double Unders 20 Overhead Squats 95/65 RX+135/95 MRX 75/5575 Double Unders20 Front Squat 135/95 RX+165/115 MRX95/65 50 Double Unders20 Back Squat 165/115 RX+205/135 MRX135/95 25 Double Unders […]

Strict Press Pyramids E3MOM 7 @ 70-75% – 5 @ 75-80% – 7 @ 70-75% 4 @ 80-85% – 2 @ 85-90% – 4 @ 80-85% Five 2:30sec Rounds of: 200m Row, Run or 0.5k Bike10 Shoulder to Overhead 95/65 RX+ 115/75 MRX 75/55lbs Max Reps Muscle-Ups (bar or ring) MRX Chest to Bar Pull-Ups *There is no rest

Hero WOD “LORENZO” For Time: (40min cap) 1000m Run Then, 5 Rounds of:15 Push-ups20 Med Ball Cleans 20/14 MRX 20/10lbs 21 Burpees Then: 1000m Run HERO WOD LORENZO For Time: Run 1,000 metersThen,5 rounds of:15 push-ups20 med-ball cleans21 burpeesThen,Run 1,000 meters Lorenzo Zanetti, 47, died suddenly on Jan. 15, after suffering a heart attack. Zanetti was

25min AMRAP: 50 Double Unders10 Deadlifts10 Toes to Bar or Wallball Sit-ups 20/14 MRX 20/10lbs 10 Hang Cleans25 Calorie Row/Bike or 400m Run10 Front Squats10 Pull-ups RX+ Chest to Bar MRX Ring Rows10 Shoulder to Overhead Barbell = 135/95lbs RX+ 165/115 MRX 95/65lbs Core & Guns Development 25 Barbell Curls20 L-Sit Hang Windshield Wipers 25 Dumbbell Hammer Curls20 Hip

“The Sprint Mile” (15min cap w/rests) 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 5min / transition from last runner/time cap 5 Rounds For Time: (20min cap) 10 Right Arm Dumbbell Snatch 10 Box

Push Jerk Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 Team WOD 16min AMRAP: P1 – 200m Run or 0.5km Bike P2 – 200m Row 21 Synchronized Russian Kettlebell Swings 15 Alternating Shoulder to Overhead P1 – 200m RowP2 – 200m Run or 0.5km Bike15 Synchronized Kettlebell Swings9 Alternating Push-Ups RX+ Handstand

Back Squat Pyramids E3MOM 7 @ 70-75% – 5 @ 75-80% – 7 @ 70-75% 4 @ 80-85% – 2 @ 85-90% – 4 @ 80-85% 2min AMRAP: 12 Front Squats 75/55 RX+95/65 MRX 45/35 6 Over the Bar Burpees Rest 2min/Add Weight 2min AMRAP: 9 Back Squats 95/65 RX+135/95 MRX 75/55 9 Pull-Ups RX+Chest

All classes cancelled. Happy 4th of July, CrossFit Huntsville!

Bench Press Pyramids E3MOM 7 @ 70-75% – 5 @ 75-80% – 7 @ 70-75% 4 @ 80-85% – 2 @ 85-90% – 4 @ 80-85% 3 RFT: (15min cap)100 Doubles or 30 Box Jumps 24/20” MRX 20/18 25 Push-ups20 Kettlebell Swings 24/16kgs RX+32/24 MRX20/12kgs15 WallBall Shots 20/14lbs to 10/9’ MRX20/10 to 9’ 10 Toes to Bar Core

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups10 Pistols (alt legs) MRX 10 Lunges (alt legs) 15 Pull-ups OR “MAGGIE” 5 Rounds For Time: (40min cap)20 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups 40 Pull-ups60 Pistols, alternating legs MRX 60 Lunges (alt legs) Core & Handstand Development 50ft Handstand Walk or 5 WallWalks