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15min Build-up Clean & Jerk, Muscle-Ups and Prep for WOD Main Site New Benchmark WOD “Lyla” 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time: (30min cap) Muscle-Ups (ring or bar) MRX Chest to Bar Pull-UpsClean & Jerk Bodyweight MRX 75% Bodyweight ***************************************************************** […]

Back Squat E3MOM7@75% – 6@80% – 5@85% – 5@85% 13min AMRAP 9 Box Jumps 24/20 MRX 20/18” or 27 Double Unders 9 Front Squats 95/65 MRX 75/559 Box Jump Overs or 36 Double Unders9 Front Rack Lunges (alt legs) 9 WB Sit-Ups 20/14lbs MRX 20/10 Core & Pistol Development 18 Wallball Leg Lifts18 Pistols Left Leg18 Evil Wheels18 Pistols

CrossFit Huntsville 9th 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

**REMINDER** Limited Classes Today! 8am, 9am and 10am ONLY All other classes canceled. We will NOT have childcare today. *********************************************************************** “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 Cleans 4 Shoulder to Overhead2 Over the Bar Burpees 400m Run / Row or 1k

Happy Thanksgiving CrossFit Huntsville! All Classes Cancelled ****************************************************************** Thanksgiving Schedule! Thursday 11/25: Thanksgiving Day: CLOSED Friday 11/26: Limited schedule! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled. Saturday 11/27: CFHSV Annual Iron Bowl WOD! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled.

1200m Row / Run or 3k Bike for Time: (10min cap) MainSite WOD 15min AMRAP: 25 Toes to Bar50 Burpees (open hip clap hands over head) 75 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 6min Isometric EMOM Challenge: Min 1 = Handstand HoldMin 2 = Iron Chair Hold on Wall 25/15lb plate Min

**REMINDER** Limited Schedule Today! We will have classes at 5am, 6am, 7am, 815am, 915am, 1015am Open Gym and 1130am only. We will CLOSE AT 12:30PM TODAY. We WILL have childcare from 8am-1130am. ********************************************************************* “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

Sumo Deadlifts E3MOM7@70% – 6@75% – 5@80% – 4@85% 4 Sprint Rounds For Time: (24min cap) 200m Run / Row or 0.5k Bike 15 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 10 Handstand Push-Ups or 3 Wall Walks5 Sumo Deadlifts 275/185 RX+315/215 MRX 205/185 REST 2min Core & Shoulder Development 20 Weighted Sit-Ups (Heavy)20 Hip Extensions20 Plank Hold Alternating Bird Dogs

“Ned” 7 Rounds For Time: (45min cap)11 Back Squat Bodyweight MRX 75% BW 1000m Row Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from

For Time: (26min cap)21 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12 21 Goblet Squats9 Muscle Ups (bar or ring) MRX Burpee Chest to Bar 1000m Row/Run or 2k Bike21 Kettlebell Sumo Deadlift High Pull21 Goblet Squats15 Chest to Bar Pull-ups MRX Pull-ups500m Row/Run or 1.2k Bike21 Kettlebell Sumo Deadlift High Pull21 Goblet Squats21 Pull-ups MRX Ring Rows250m Row/Run or .6k