Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

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Monday, October 3 2016

WOD: A. Pull-up / Bar Muscle-Up Training: 2 minutes max reps bar muscle-ups or chest to bar pull-ups or 1 giant unbroken set rest 2 minutes 2 minutes

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Sunday, October 2 2016

WOD: “Hansen” 5 rounds for time of: 30 KBS 32/24kg (MRX 24/16kg) 30 burpees 30 GHD sit-ups (MRX 30 ab-mat anchored sit-ups) Marine Staff Sgt Daniel Hansen

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Wednesday, September 28 2016

TEAM WODs: In 2 athlete teams: WOD #1: “Rowing Showdown” 1800m row for time athletes must switch every 300m WOD #2: “Alternating Chipper Abilities” 20 minute AMRAP of: Athlete 1: 10

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Sunday, August 28 2016

WOD: “Christine” 3 rounds for time of: 500m row 12 deadlifts at bodyweight for males/75% bodyweight for females 21 box jumps or step-ups 24″/20″

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Saturday, August 27 2016

WOD: “Metabolic Magic” by DB 5 minute AMRAP of: Buy-in: 400m run, then 11 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 7 burpees rest 3 minutes 5 minute AMRAP

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Sunday, August 21 2016

WOD: “Maupin” 4 rounds for time of: 800m run 49 push-ups 49 sit-ups, ab-mat unanchored 49 air squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of

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Sunday, August 14 2016

WOD: “Mr. Joshua” 5 rounds for time of: 400m run 30 GHD sit-ups 15 deadlifts 250/170 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th

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Sunday, August 7 2016

WOD: “Michael” 3 rounds for time of: 800m run 50 hip or back extensions 50 ab-mat anchored sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of

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Friday, August 5 2016

WOD: “The Golden Grip” by DB 5 rounds for time of: 5 burpee box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″ step ups) 5 left arm Russian

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Sunday, July 31 2016

WOD: “OMAR” For Time: 10 thrusters 95/65 15 bar facing burpees 20 thrusters 95/65 25 bar facing burpees 30 thrusters 95/65 35 bar facing burpees U.S. Army

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Saturday, July 30 2016

WOD: For Time: 1200m run 50 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 25 pull-ups 800m run 40 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 20 pull-ups 400m

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Sunday, July 24 2016

WOD: “Tabata Something Else” Tabata pull-ups Tabata push-ups Tabata air squats Tabata ab-mat anchored sit-ups The Tabata interval is 20 seconds of work followed by 10

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Wednesday, July 20 2016

WOD: With a continuous running clock: 00:00-3:00 run 200m then max rounds of: 10 kettlebell swings 24/16kg RX+ 32/24kg (MRX 20/12kg) 10 Military anchored ab-mat sit-ups

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Sunday, July 10 2016

WOD: “ZIMMERMAN” 25 minute AMRAP of: 11 chest to bar pull-ups 2 deadlifts 315/215 10 HSPU U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook,

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Friday, July 8 2016

WOD: “KALSU” For Time: 100 thrusters 135/95 (MRX 75/45) **at the beginning of each minute, stop and perform 5 burpees** LT Robert James Kalsu (April 13,

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Sunday, June 26 2016

“Filthy Fifties” For time: 50 box jumps 24″ 50 jumping pull-ups 50 kettlebell swings 16kgs 5o walking lunge steps 50 knees to elbows 50 push

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