July 2024

Front Squat Build Up E3MOM 5 – 5 – 5 – 5 – 5 “AUGUSTUS” by DB For Time: (20min cap) 800m Run/Row or 2k Bike 27 Back Squats 135/95 RX+165/115 MRX 95/65 75 Double-Unders MRX 150 Singles 400m Run/Row or 1k Bike 14 Front Squats 75 Double-Unders MRX 150 Singles **Augustus Penalty = a […]

Death by Deadlift EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min “Pick a Challenging weight, yet achievable” MainSite WOD (RX+) EMOM for As Long as Possible: (15min cap) 3 Over the Ball Burpees 7 Pull-ups RX+ Chest to Bar MRX Ring Row

Death by 10meters for 10min With a runningclock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the 3rd min, and so on, add 1 sprint each minute. If can’t keep up sit out a min and jump back in, annotate how far you made it. Can be conducted

Cluster Build Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 6 Deadlifts to 4 Hang Clean (power or squat) to 2 S2O “Doublin’ DT” by DB For Time: (21 min cap) 150 Double Unders 20 T2B or Wallball Sit-ups 20/14 MRX 20/10 1 round of DT 100 Double Unders 15

CrossFit Huntsville is hosting the Burgener Weightlifting Course today. All classes and Open Gym are cancelled.

CrossFit Huntsville will be hosting the Burgener Weightlifting Course TODAY Saturday, July 27th and Sunday, July 28th. We will have ONE CLASS ONLY TODAY at 7:30am. We will NOT have childcare. All other classes are cancelled. All classes as well as Open Gym are cancelled on tomorrow Sunday, July 29th. For Time: (30min cap) 800m

15min Build Up to a Max Bear Complex. 1 Clean to 1 Front Squat (can squat clean) to 1 Shoulder to Overhead (can thruster out Front Squat/clean) to 1 Back Squat to 1 Back Rack Shoulder to Overhead (can thruster out Back Squat) For Time: (14min cap) 9 Bear Complex 115/75 RX+135/95 MRX 95/65 200m

Death by Hang Power Snatch EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min “Pick a Challenging weight, yet achievable” “Flyin High” by DB For Time: (19min cap) 21 Hang Snatch 95/65lbs RX+115/75 MRX 75/55 100 Double Unders 1 Rope Climb 15′ MRX

“Team Helen vs Team Karen” by DB For Time: (18min cap) Partner 1 = 1 Round of Helen 400m Run – 21 Kettlebell Swings – 12 Pull-ups MRX Ring Row Partner 2 = Max Karen WallBall Shots Partner 2 = 1 Round of Helen 400m Run – 21 Kettlebell Swings – 12 Pull-ups MRX Ring

Hang Squat Clean Build-up E3MOM 9 – 6 – 4 – 2 – 1 3min AMRAP: 6 Over the Bar Burpees 3 Squat Cleans 3 Hang Squat Cleans Rest 2min 3min AMRAP: Row or Bike for Calories Rest 2min 3min AMRAP: 6 Hang Squat Cleans 12 Box Jumps Barbell Loads = 115/75 RX+135/95 MRX75/55 Box