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Happy New Year CrossFit Huntsville! All classes are canceled today.

Sumo Deadlifts & Deadlifts (Alternate Lifts) E2:30MOM 5 Sumo Deadlifts – 4 Deadlifts 3 Sumo Deadlifts – 2 Deadlifts 1 Sumo Deadlift – 1 Deadlift Continuously Running Clock for Reps: 0:00 – 1:00 Bar Facing Burpees 1:00 – 2:00 – REST 2:00 – 3:00 1 Arm /1 Leg Kettlebell Deadlifts *switch arms/legs as needed 3:00

Back & Front Squat (Alternate Lifts) E2:30MOM *From Floor* 5 Back Squat – 4 Front Squats 3 Back Squat – 2 Front Squats 1 Back Squat – 1 Front Squat “Mixed Messages” by DB 5min AMRAP: 5 Squat Cleans 135/95 RX+165/115 MRX 95/65 10 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″ Rest 2min 5min AMRAP:

Strict & Push Press (Alternate Lifts) E2:30MOM *From Floor* 5 Strict Press – 4 Push Press 3 Strict Press – 2 Push Press 1 Strict Press – 1 Push Press For Time: (20min cap) 100 Double Unders10 Strict Press 95/65 RX+115/75 MRX 75/55 10 Wallball Sit-Ups 20/14lbs MRX 20/10lbs 200m Run/Row or 0.5km Assault Bike20 Push Press20

Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 – 1 Isabel (power or squat) For Time: (15min cap) 30 Snatches 135/95lbs MRX 95/65 OR For Time: (15min cap)100 DB/KB Snatches Alternating Arms DBs – 50/35lbs RX+70/50lbs MRX 40/25lbs KBS – 24/16kgs RX+32/24kgs 20/12kgs

All classes are canceled today. Merry Christmas CrossFit Huntsville! ********************************************************************** Christmas Holiday Schedule: Friday, December 25th: closed Saturday, December 26th: all regular classes, Open Gym is canceled *********************************************************************** *********************************************************************** *********************************************************************** *********************************************************************** ***********************************************************************

“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run80 Jingle Bell Swings 24/16kgs RX+ 30/24 MRX 20/12 800m ROW or 2km Assault Bike80 Double-unders600m Run60 Jingle Bell Squats600m ROW or 1.5km Assault Bike60 Double-Unders400m Run40 Jingle Bell Swings400m ROW or 1km Assault Bike40 Double-unders200m Run20 Jingle Bell Swings200m ROW or .5km Assault Bike20 Jingle Bell Lunges (alt legs/stationary) 100m Run 10

“Santa’s Helpers” by DB For Time: (40min cap) Elves’ Helen 2 Rounds 400m Run21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 12 Pull-ups Elves’ Angie 50 Pull-ups MRX Ring Rows 50 Push-ups50 Sit-ups50 Air Squats Elves’ Kelly 2 Rounds 400m Run30 WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9′ 30 Box Jumps 24/20″ RX+ 30/24″ MRX

Sumo-DeadLift E3MOM 5 x 5 @80-85% “Sumo-Santa” by DB 3 Rounds For Time: (20min cap) 250m Sleigh Row or 0.6km Bobsled Bike20 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/5515 Big Belly Barbell Push-ups10 Snowball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 5 Santa Squat Snatch Core Development (try to go non-stop) 20 Straight Leg

DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 55+ 75/55 2 Thrusters 3 Sumo Deadlift High Pull 4 Barbell Push-Ups 55+ Push-ups 5 KettleBell Swings 24/16 55+ 20/12 6 Box Jumps 24/20″ 55+ Step-Ups Okay 7 Pull Ups 8 Toes to Bar 9 Wall Ball Shots 20/14 to 10′ 55+