[email protected]

Christmas Holiday Closed Rest & Recovery ***************************************************************** Christmas Holiday Schedule! Saturday 12/24: Classes at 8am and 9am only. We will NOT have childcare. Sunday 12/25: closed — Merry Christmas CFHSV! Monday 12/26: closed Tuesday 12/27 – Friday 12/30: regular schedule Saturday 12/31: 8am, 9am, 10am only. We will not have childcare. Sunday 1/1: closed — Happy New Year CFHSV! *****************************************************************

Tempo Strict Press E3MOM5 Sets x 3-6 Reps @ 50-75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Down – 2sec Reset** 12min AMRAP: 18 Handstand Push-Ups or 6 Wall Walks 12/9 Calorie Row/Bike or 200m Run Handstand Walk & Overhead Development 10 Handstand Shoulder Taps Facing Wall2 sets Handstand Walk 50’ (progressions etc.) 20 Band Pull-Aparts100m Kettlebell

Merry Christmas, CrossFit Huntsville Closed Rest & Recovery ***************************************************************** Christmas Holiday Schedule! Saturday 12/24: Classes at 8am and 9am only. We will NOT have childcare. Sunday 12/25: closed — Merry Christmas CFHSV! Monday 12/26: closed Tuesday 12/27 – Friday 12/30: regular schedule Saturday 12/31: 8am, 9am, 10am only. We will not have childcare. Sunday 1/1: closed — Happy New Year CFHSV!

“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

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+

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 Arm12 Dumbbell Push-Ups (1 arm on DB) Rest 2min 4min AMRAP: 400m Run, Row or 1k Bike

“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 WallBalls12 Macho-De-Monte Wallball Step-Ups REST 2min 3 Rounds: 20 Paratrooper Pull-Ups MRX Ring Rows 23 American Deadlifts325m Row for the Wounded Wallballs = 20/14lbs to 10/9′ MRX 20/10 to 9′Barbell Loads

Squat Snatch Build Up E2MOM 3-2-2-1-1-1 MainSite WOD (RX+) 12min AMRAP: 1 Squat Snatch 115/75 RX+155/105 MRX 75/55 3 Clean & Jerks 30 Doubles Core & Snatch Development 20 Right Knee to Left Elbow Plank Tucks 20 Barbell or PVC Sotts Press (snatch grip) 20 Left Knee to Right Elbow Plank Tucks 20 Barbell Rows

Tempo Back Squat E3MOM5 Sets x 3-6 Reps @ 50-75% **3sec Down -2sec Hold/Isometric Squeeze – 1sec Explode up -2sec Reset** 4 Rounds For Time: (16min cap)12/10 Barbell Push-ups MRX Push-ups5 Squat Cleans 115/75 RX+135/95 MRX 95/65 2 Over the Bar Burpees5 Thrusters12/10 Calorie Bike/Row or 200m Run Core & Pistol Development 10 Pistols Each Leg or 10 Scaled Pistols

“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run80 Jingle Bell Swings 24/16kgs RX+32/24kgs 800m ROW or Bike 2km80 Double-unders600m Run60 Jingle Bell Squats600m ROW or Bike 1.5km60 Double-Unders400m Run40 Jingle Bell Swings400m ROW or Bike 1km40 Double-unders200m Run20 Jingle Bell Swings200m ROW or Bike .5km20 Jingle Bell Lunges (alt legs/stationary) 100m Run