Mandee

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

Rev1 December 2023 CFHSV Programming DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 MRX 75/55 2 Thrusters 3 Sumo Deadlift High Pull 4 Barbell Push-Ups MRX Push-ups 5 KettleBell Swings 24/16 MRX 20/12 6 Box Jumps 24/20″ MRX Step-Ups Okay 7 Pull Ups 8 Toes to Bar 9 Wall Ball

Bench Press E3MOM 10 – 20 – 5 – 15 – 5 “Reindeer Racing” by DB 6min AMRAP: 600m Run, Row or 1.5k BikeThen: 12 Dumbbell Snatch (Left Arm) 50/35 MRX 35/20 12 WallBall Sit-ups 20/14lbs MRX 20/10 12 Dumbbell Snatch (Right Arm) 12 Dumbbell Push-Ups (1 arm on Dumbbell) Rest 2min 4min AMRAP: 400m

“Operation Just Cause” by DB For Time:(33min cap) 1 Round: 75 American Ranger Kettlebell Swings 75 Deadly Doubles REST 1min 2 Rounds: 20 PDF WallBalls 12 Macho-De-Monte Wallball Step-Ups REST 2min 3 Rounds: 20 Paratrooper Pull-Ups MRX Ring Rows 23 American Deadlifts 325m Row for the Wounded WallBalls = 20/14lbs to 10/9′ MRX 20/10 to