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12min EMOM 1st Minute – 2 Strict Press to 4 Push Press to 3 Split Jerk (alt leg)2nd Minute – REST3rd Minute – 1-3 Strict Handstand Push-Ups to 3-6 Kipping Handstand Push-Ups to 6-12 Push-ups 4th Minute – REST *Perform 3 times* 13min AMRAP: 3 Power Cleans 135/95 MRX 95/654 Hang Cleans5 Shoulder to Overhead6 […]

CrossFit Huntsville 8th Annual “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 (50+ 135/95) 7 Grass Drill PUSH-UPS (hand-release) 2 minute TIME OUT 2nd Quarter: 4 min AMRAP: 14 Football Passes (WBS) 20/14 10’/9′ (50+ 20/10 9′) 10

“Diane Dating Elizabeth” by DB For Time: 21 Power Cleans 135/95 RX+ 155/105 MRX 95/65 21 Handstand Push-Ups RX+ 6/4″ deficit MRX 2/4″ Rise 15 Power Cleans15 Handstand Push-Ups9 Power Cleans 9 Handstand Push-Ups *Add weight to bar*9 Deadlifts 225/155 RX+ 275/185 MRX 165/115 9 Dips MRX Bar Dips 15 Deadlifts 15 Dips21 Deadlifts 21

Bring Sally Up Squats 135/95 115/75 95/65 75/55 (or use a weight that you can do 20 reps unbroken) Start with bar on back; Song Plays – follow the lyrics. When it says Bring “Bring Sally Down, Squat and hold until told to come up, “Bring Sally Up” Don’t quit for whole song 10 Rounds

DBs 5×5 E5MOM – Each 5min For Time: 400m Run / Row or 1km Assault Bike15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10 Kettlebell Goblet Step-Ups 24/20″ MRX 20/18″ Rest Remainder Of Time 400m Run / Row or 1km Assault Bike15 Thrusters 95/65 RX+115/75 MRX 75/55 10 Bar Muscle-Ups or 10 Burpee Pull-Ups Rest Remainder Of Time Add Weight 400m

Happy Thanksgiving All Classes Cancelled *********************************************************************** THANKSGIVING SCHEDULE! Thursday, November 26th: closed Friday, November 27th: 9am, 10am and 11am only Saturday, November 28th: 8am, 9am and 10am only Sunday, November 29th: regular schedule ***********************************************************************

“Turkey Tabata” by DB For Total Reps: Dead Turkey Lifts 115/75 RX+135/95 MRX 95/65 REST 1min/Rotate Over 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 Toss 20/14lbs to 10/9’ MRX 20/10 to 9’ REST 1min/Rotate Hang Turkey Cleans REST 1min/Rotate Gobler

“Dead Dawgs” by DB 2min AMRAP: 5 Deadlifts 225/155 RX+275/185 MRX 185/125 5 Over Bar Burpees Rest 2min 2min AMRAP: 10 Russian Swings 24/16 RX+32/24 5 Toes to Bar Rest 2min 2min AMRAP: 5 Deadlifts10 Pull-Ups MRX 10 Ring Rows Rest 2min 2min AMRAP: 10 Russian Swings 5 Goblet Squats Rest 2min 4min AMRAP: 5

Mixed Lifts E2MOM 12 Strict Press – 12 Bench Press – 12 Dips 9 Strict Press – 9 Bench Press – 9 Dips 6 Strict Press – 6 Bench Press – 6 Dips 12min AMRAP: 15cal Row /Assault Bike or 300m Run 12 Handstand Push-Ups or 3 Wall Walks9 Barbell Push-Ups6 Split Cleans (alt legs) 3 Shoulder to Overhead

Power Snatch to Overhead Squats EMOM 2 – 2 – 2 Rest 2min/add weight Hang Power Snatch to Overhead Squat EMOM 1 – 1 – 1 Rest 2min/add weight Hang Squat Snatch EMOM 1 – 1 – 1 Rest 2min/add weight Squat Snatch EMOM 1 – 1 – 1 10min AMRAP: 10 Power Snatch 115/75