December 2023

All classes cancelled. Happy New Year, CrossFit Huntsville!

“New Year’s Eve Evil EVA” 5 Rounds For Time: (45min cap) 800m Run or Row or 2k Bike 30 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 WallBall Sit-Ups 20 Barbell Good Morning 15 V-Ups 15 Barbell Good Morning 10 WallBall Leg Raises

Continuous Running Clock For Max Reps: 0:00-2:00 – Run /Row 200m or Bike 0.5k – 10 WallBall Sit-ups – to MAX Power Cleans 115/75lbs RX+ 155/105 MRX 75/55 2:00-3:00 REST 3:00-5:00 – Run /Row 200m or Bike 0.5km – 10 WallBall Sit-ups – to MAX Shoulder to Overhead  5:00-6:00 REST 6:00-10:00 – Run /Row 400m

“CFr’ Test 1” by DBFor Time: (25min cap) 25 Overhead Squats 135/95 MRX 95/65 200m Run, Row or 0.5k Bike 25 Chest to Bar Pull-ups MRX Pull-Ups 200m Row, Run or 0.5k Bike 25 Front Squats 200m Run, Row or 0.5k Bike 25 Handstand Push-Ups MRX Hand Release Push-Ups 200m Row, Run or 0.5k Bike 25 Thrusters

Duathlon For Time: (12min cap) Combo (2) of any of the following  800m Run 800m Row 2k Bike 200 Doubles 6min AMRAP: 800m Row/Run or 2k Bike Then: 6 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 9 Toes to Bar Rest 3min 6min AMRAP: 200 Doubles Then: 6 Toes to Bar 9 WallBall Shots *Athletes choice

Rev1 December 2023 CFHSV Programming Tempo Strict Press E3MOM 5 Sets x 3-6 Reps @ 50-75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Down – 2sec Reset** 6 Rounds For Time: (24min cap) 3 Over the Bar Burpees 6 Cleans 155/105 RX+205/135 MRX 115/75lbs 9 Handstand Push-Ups MRX 2/4” Rise or 3 Wall

Team WOD 12min AMRAP: P1 – 6 Front Squats P2 – Front Rack Hold P1 & P2 – 12 Alternating Box Jump Overs P2 – 6 Front Squats P1 – Front Rack Hold P1 & P2 – 12 Alternating Over Bar Burpees rest 4 minutes Team WOD 12min AMRAP: P1 – 12 SumoDead P2 –

All classes canceled today. Merry Christmas, CrossFit Huntsville! ****HOLIDAY SCHEDULE**** Sunday, December 24th: closed Monday, December 25th: closed Tuesday, December 26th: classes at 8am, 9am and 10am only. All other classes canceled. We will NOT have childcare. ****HOLIDAY SCHEDULE****

All classes are canceled today. Merry Christmas Eve, CrossFit Huntsville! ****HOLIDAY SCHEDULE**** Sunday, December 24th: closed Monday, December 25th: closed Tuesday, December 26th: classes at 8am, 9am and 10am only. All other classes canceled. We will NOT have childcare. ****HOLIDAY SCHEDULE****

“Santa’s Helpers” by DB For Time: (40min cap) Elves’ Helen 2 Rounds: 400m Run 21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 12 Pull-ups Elves’ Angie 50 Pull-ups MRX Ring Rows 50 Push-ups 50 Sit-ups 50 Air Squats Elves’ Kelly 2 Rounds: 400m Run30 WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9 30 Box Jumps