November 2024

CFHSV 12thAnnual “Iron Bowl & College Gameday WOD” 1st Quarter: 4 min AMRAP: 200m Kick Off Touchdown RUN (buy-in) Then, 10 Help a Teammate Up Deadlifts 165/115 MRX 135/95 7 Grass Drill Push-Ups (hand release) 2 minute TIME OUT 2nd Quarter: 4 min AMRAP: 14 Football Passes (Wallball Shots) 20/14 to 10/9′ MRX 20/10 to

“Pocahontas & John Smith” by DB 30 min Partner AMRAP: 10 Pull-ups MRX Ring Rows 8 Deadlifts 135/95 RX+165/115 MRX 95/65 6 Hang Squat Cleans 4 Shoulder to Overhead 2 Over the Bar Burpees 400m Run / Row or 1k Bike Partner 1 Perform 1 round of Lifting Portion Partner 2 Runs / Rows 400m

Happy Thanksgiving! All Classes Cancelled Happy Thanksgiving CrossFit Huntsville!! Thursday 11/28: All classes cancelled…Happy Thanksgiving CFHSV! Friday 11/29: Three classes only at 815am, 915am and 1015am, no childcare Saturday 11/30: CFHSV Annual Iron Bowl WOD! Three classes only at 8am, 9am and 10am, no childcare

“Turkey Tabata” by DB For Total Reps: Dead Turkey Lifts 115/75 RX+135/95 MRX 95/65 REST 1min/Rotate Over the Turkey Burpees REST 1min/Rotate One Arm Gobler Shoulder to Overhead 24/16kgs RX+ 32/24 MRX 20/12 *switch arm each 20sec* REST 1min/Rotate Turkey Tosses 20/14lbs to 10/9’ MRX 20/10 to 9’ REST 1min/Rotate Hang Turkey Cleans REST 1min/Rotate

Hang Snatch E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 6min AMRAP: 12 Box Jumps 9 Hang Snatch 3min REST 6min AMRAP: 9 Handstand Push-Ups or 3 Wall Walks MRX 2/4” Rise 9 Box Jump Overs Barbell Weights = 95/65 RX+115/75 MRX 75/55lbs Box Heights = 24/20” RX+30/24” MRX 20/18” KettleBell/Core/Handstand

Bench Press E3MOM 5 sets x 10 reps “BlackJack” by DB For Time & Unbroken: (21min cap) 21 Hand Release Push-ups MRX Push-ups 21 Power Cleans 95/65 RX+115/75 MRX 75/55 400m Run/Row or 1k Bike 21 Toes to Bar 21 Push Jerk 400m Run/Row or 1km Bike 21 Pull-Ups RX+ Chest to Bar MRX Ring

“Ned” 7 Rounds For Time: (45min cap) 11 Back Squats Bodyweight MRX 75% Bodyweight 1000m Row Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds

For Time: (26min cap) 36 Shoulder to Overhead 36 Toes to Bar or Wallball Sit-Ups 36 Wallball Shots 36 Calorie Row/Bike or 600m Run 22 Shoulder to Overhead 22 Toes to Bar or Wallball Sit-Ups 22 Wallball Shots 22 Calorie Row/Bike or 400m Run 11 Shoulder to Overhead 11 Toes to Bar or Wallball Sit-Ups

Squat Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 HERO WOD “BURIAK” 20min AMRAP: 5 Squat Cleans 155/135lbs MRX 115/85lbs 10 Over the Bar Burpees 15 Pull-ups MRX Ring Rows 200m Run AWS1 James Buriak, 31, of Salem,Va, died Aug. 31, 2021, when his helicopter Loosefoot 616 went