Tempo Bench Press E3MOM 5 Sets x 3-6 Reps @ 50-75% 3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset 12min AMRAP: 9 Dumbbell Push-ups (Right hand on DB) 12 Dumbbell Snatch (Right arm)9 Right Arm Dumbbell Box Step-ups9 Dumbbell Push-ups (Left hand on DB) 12 Dumbbell Snatch (Left arm) 9 […]
Monday, December 11 2023 Read More »
“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run80 Jingle Bell Swings 24/16kgs RX+32/24kgs 800m ROW or Bike 2k80 Double-Unders600m Run 60 Jingle Bell Squats600m ROW or Bike 1.5k60 Double-Unders400m Run40 Jingle Bell Swings400m ROW or Bike 1k40 Double-Unders200m Run20 Jingle Bell Swings200m ROW or Bike .5k20 Jingle Bell Lunges (alt legs/stationary) 100m Run10 Jingle
Saturday, December 9 2023 Read More »
“RYAN” 5 Rounds For Time: (35min cap)7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips21 Burpees**Burpees to a 45/25lb Plate HERO WOD RYAN 5 rounds for time Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. He is survived by
Sunday, December 10 2023 Read More »
“Pearl Harbor” by DB For Time: (36min cap) 7 Ground to Overhead Gun Salute 115/75 RX+135/95 MRX95/65 Run 400m for Battleship Arizona19 Torpedo Toes to Bar Rest 1min Row 353 Crushing Imperial Meters / 0.9k Bike 41 WallBall Bombs 20/14 to 10/9′ MRX 20/10 to 9′ Rest 1min Run 400m for Battleship Oklahoma 7 Ground to Overhead
Thursday, December 7 2023 Read More »
Hang Squat Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 For time: (21min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Hang Squat Clean 95/65 RX+135/95 MRX 75/55 1 – 2 – 3 – 4 – 5
Friday, December 8 2023 Read More »
Thruster Build Up E2MOM 10 – 5 – 2 – 1 – 1 – 1 (From Floor) 100 Reps For Time of: (25min cap) Thrusters 95/65lbs RX+115/75 MRX 75/55 **Catch, everytime you set the bar down you must complete:10 Pull-Ups RX+ 10 Chest to Bar MRX Ring Rows Cannot rest bar on back, can only rest
Tuesday, December 5 2023 Read More »
Hang Power Snatch Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 TEAM WOD 3 Rounds For Time: (16min cap) 10 Calorie Row/Bike (Partner 1) 20 WallBall Shots (Partner 2)10 Synchronized Hang Power Snatch20 Partner Passing WallBall Sit-Ups (over barbell) 10 Calorie Row/Bike (Partner 2)20 WallBall Shots (Partner 1) Barbell Loads =
Wednesday, December 6 2023 Read More »
Tempo Deadlifts E3MOM 5 Sets x 3-6 Reps @ 50-75% *1 second explode up – 2 second hold/isometric squeeze – 3 seconds down – 2 second reset! 2min AMRAP: 13 Deadlifts 255/175 RX+ 315/215 MRX 185/115 Max Over the Bar Burpees Rest 2 min 2min AMRAP: 100 Double Unders or Barbell Mogul Jumps Max Deadlifts
Monday, December 4 2023 Read More »
5 min Shoulder to Overhead Build Up 5 min Hang Power Clean Build Up 5 min Deadlifts Build Up “The Equalizer” by DB For Time: (18min cap) 18 Deadlifts 175/115 RX+ 205/135 MRX 135/95 9 Hang Power Cleans 6 Shoulder to Overhead 200m Row / Run or .5k Bike 12 Deadlifts 6 Hang Power Cleans 3
Saturday, December 2 2023 Read More »
“BARBARA” 5 Rounds For Time: (40min cap) 20 Pull-Ups (chin over bar) 30 Push-Ups (strict) 40 Sit-Ups (ab-mat anchored) 50 Squats (air to wallball allowed) Rest exactly 3 minutes between each round *Score is final time minus 12 minutes OR “Super Barbara” by DB 3 Rounds For Time: (40min cap) 20 Chest to Bar Pull-Ups 30 Handstand
Sunday, December 3 2023 Read More »
3050 Leeman Ferry Rd, Huntsville, Alabama 35801
(256) 408-5990