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CrossFit Huntsville 10th 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 […]

Happy Thanksgiving CFHSV! All Classes Cancelled ***************************************************************** THANKSGIVING SCHEDULE ***************************************************************** Wednesday, 11/22: Limited Schedule, Closing Early We will have all morning classes — 5am, 6am, 7am, 815am, 915am, 1015am Open Gym and 1130am. We will close at 1230pm. Thursday, 11/23: Closed. Happy Thanksgiving CFHSV! Friday, 11/24: Black Friday, Limited Classes Three classes only at 8am,

“Pochantos & John Smith” by DB 30min Partner AMRAP: 10 Pull-ups MRX Ring Rows8 Deadlifts 135/95 RX+165/115lbs MRX 95/65 6 Hang Squat Clean 4 Shoulder to Overhead2 Over the Bar Burpees 400m Run / Row or 1k Bike Partner 1 Perform 1round Lifting Portion of AMRAP Partner 2 Runs / Rows 400m or 1k Bike *Slap Hands and SWITCH

21/17cal Row/Bike/300m Run E3MOM x 9min (score is slowest time of the 3) REST 2min Start WOD 3min AMRAP: 21/17 Calorie Row/Bike or 300m RunMax Deadlifts 225/155 RX+255/175 MRX 155/105 Rest 2min 3min AMRAP: 21/17 Calorie Row/Bike or 300m Run Max Barbell Push-ups MRX Push-ups Rest 2min 3min AMRAP: 21/17 Calorie Row/Bike or 300m RunMax WallBall Shots 20/14 to 10/9’ MRX

“Turkey Tabata” by DB For Total Reps: Dead Turkey Lifts 115/75 RX+135/95 MRX 95/65 REST 1min/Rotate Over the 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

Power Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 “Snatching Annie” For Time: (20min cap) 50 Double Unders 50 Wallball Sit-ups 20/14lbs MRX 20/105 Power Snatch 135/95 RX+ 155/105 MRX 95/65 40 Double Unders40 Wallball Sit-ups4 Power Snatch30 Double Unders30 Wallball Sit-ups3 Power Snatch20 Double Unders20 Wallball Sit-ups2 Power

“WALSH” 4 Rounds For Time: (40min cap)22 Burpee Pull-Ups22 Back Squats 185/125lbs200m Run with 45/35lb Plate Overhead U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, GA, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on April 22, 2012, in Paktia, Afghanistan, when

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) REST 2min Start WOD 2min AMRAP: 200m Run / Row or 0.5k Bike Max Muscle Ups (ring or bar) MRX Chest to Bar Rest 2min 2min AMRAP: 200m Run / Row or 0.5k Bike Max Wallwalks Rest 2min 2min AMRAP: 200m Run / Row or 0.5k Bike Max Muscle Ups

Roxanne Song Warm-up *Everytime they say Roxanne perform a burpee* Sumo-Deadlift E3MOM 5 sets x 5 reps Team WOD 12 Rounds For Time: (24min cap) 3 Over the Bar Burpees 6 Barbell Push-ups MRX Push-ups9 Sumo Deadlifts 185/125 RX+225/155 MRX135/95 12 WallBall Shots 20/14lbs to 10/9 MRX 20/10 to 9’ *One person works and completes a

Hang Power Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 18min AMRAP: 21/18 Calorie Row/Bike or 300m Run9 Hang Power Snatch 135/95 RX+155/105 MRX 95/65 Core, Shoulder & Flexibility Development 15 Right Knee to Left Elbow & Left Knee to Right Elbow Plank Tucks 2x30sec Couch Stretch or Modified Couch1min