Mandee

For time: (35min cap) 1000m Run/Row or 2.5k Bike 50 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 800m Run/Row or 2k Bike 40 Deadlifts 135/95 RX+155/105 MRX 95/65lbs 600m Run/Row or 1.5k Bike 30 Hang Cleans 400m Run/Row or 1k Bike 20 Shoulder to Overhead 200m Run /Row or 0.5k Bike 10 Ground […]

EMOM Activator for 5min Empty Barbell or 25% or less 1RM 1 Snatch High Pull to 1 Hang Power Snatch to 1 Overhead Squat to 1 Snatch Balance or Drop Squat Snatch Build-up E2MOM 1 – 1 – 1 – 1 – 1 – 1 14min AMRAP: 7 Muscle Ups (bar or ring) MRX 7

Row 4 x 500m or 1.2k Bike E4MOM (score is slowest time of the 4) Team WOD 20 Rounds For Time: (21min cap) 10 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 5 Kettlebell Goblet Thrusters One person works and completes a full round, one person rests and then switches. *Athletes must slap hands to switch and

Deadlifts & Sumo Deadlifts E2:30MOM (Alternating Lifts) 9 Deadlifts – 9 Sumo Deadlifts 6 Deadlifts – 6 Sumo Deadlifts 3 Deadlifts – 3 Sumo Deadlifts 13min AMRAP: 13 Deadlifts 165/115lbs RX+205/135 MRX115/75 1 Rope Climb or 10 Pull-up MRX 10’ / Ring Rows 13 Sumo Deadlifts 10 Toes to Bar Core & Flexibility Development 13

“Cardio Kerfuffle” by DB 5 RFT: (20min cap) 50 Double Unders 5 Burpees 10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Burpees 10 Left Arm Dumbbell Snatch Core & Skill Development 15 Kettlebell/Dumbbell Turkish Get-ups Right Arm 25 Kettlebell/Dumbbell Right Arm Front Rack Lunges 15 Kettlebell/Dumbbell Turkish Get-ups Left Arm 25 Kettlebell/Dumbbell Left Arm

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