Training Log

Open WOD 15.3 RX and Teens 16-17 14min AMRAP: 7 Muscle-Ups (ring) 50 WallBall Shots 20/14 to 10/9′ 100 Double Unders Open WOD 15.3 Masters 55+ & Teens 14-15 14min AMRAP: 50 WallBall Shots 20/10 to 9′ 100 Double Unders 7 Muscle-Ups (ring) *compare to Feb 26, 2023, Feb 4, 2022, Feb 12, 2021* Core […]

DUE TO THE THREAT OF WINTER WEATHER, CROSSFIT HUNTSVILLE WILL DELAY OPENING WEDNESDAY 2/19 UNTIL 10AM. Split Jerk Build Up — E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 TEAM WOD! 3 Rounds For Time: (20min cap) 10 Synchronized Split Jerk 15 Calorie Row/Bike or 300m Run (P1 &

“THE 1 Mile Aerobic Test” by DB For Time: (15min cap) 400m Row/Run or 1k Bike – Rest 1min 200m Run/Row or 0.5k Bike – Rest 1min 200m Row/Run or 0.5k Bike – Rest 1min 400m Run/Row or 1k Bike – Rest 1min 200m RowRun or 0.5k Bike – Rest 1min 200m Run/Row or 0.5k

Bench Press — 15 min achieve a 15 rep max “Presidential Picks” by DB 5 Rounds For Time: (20min cap) 15 Box Jumps/Step-ups 24/20” OR 10 Box Jumps 30/24″ 15 Pull-Ups OR 10 Chest to Bar 15 Push-Ups OR 10 Handstand Push-Ups 15 AbMat Sit-ups Unanchored OR 10 GHD Sit-ups 15 Air Squats OR 10

“Fight Gone Wrong” by DB 3 Rounds for Total Reps/Cals: Min 1 = Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′ REST 30sec Min 2 = Bar Facing Burpees REST 30sec Min 3 = Hang Power Snatch 95/65lbs MRX 75/55 REST 30sec Min 4 = Toes to Bar REST 30sec Min 5 = ROW

12 Minutes to achieve a Max Cluster for load: 3 Hang Cleans to 2 Cleans to 1 Front Squat For Time: (25min cap) 400m Run/Row or 1k Bike 21 Handstand Push-Ups RX+Strict MRX 2/4”rise or 7 Wall Walk 15 Hang Cleans 9 Cleans 135/95 RX+165/115 MRX 95/65lbs 6 Front Squats 600m Run/Row or 1.5k Bike

CFHSV 10th Annual Valentine’s Day WOD! Couples / Friends / Partners WOD (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10 sets (5 each valentine alternating) of 5 Thrusters (one valentine must be in Front rack position while the other works, once bars are picked up they cannot be set down.

Back Squat Build-up — E3MOM 10 – 5 – 3 – 2 – 1 “Abe’s Abilities” by DB For Time: (25min cap) 800m Run/ROW or 2km Bike 25 Pull-ups MRX Ring Rows 5 Overhead Squats 135/95lbs MRX 95/65lbs 600m ROW/Run or 1.5km Bike (opposite) 15 Chest to Bar MRX Pull-ups 15 Front Squats 400m ROW/Run

15min Build-up to a 1RM Snatch Open WOD 23.3 Start with a 6-minute time cap, complete as many reps as possible of: 5 Wall walks 50 Double-unders 15 Snatches (weight 1) 5 Wall walks 50 Double-unders 12 Snatches (weight 2) ***If completed before the 6-minute time cap, add 3 minutes to the time cap and

Row/Bike 14/12 Calories or 200m Run E4MOM x 12min (score is slowest time of the 3) Open WOD 18.1 20min AMRAP: 8 Toes to Bar 10 One Arm Dumbbell Clean & Jerks (5 each arm) 14/10 Calorie Row or 200m Run Dumbbells = 50/35lbs MRX 35/20lbs Shoulder, Core & Grip Development 100m Double Kettlebell/Dumbbell Overhead