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Monday, November 23 2015

Posted by Mandee on November 22, 2015   |   30 Comments

sam jerksam snatch

 

 

WOD:

A. Front Squat: 6 -4 -2 – 1 – 1  E2:30MOM

B. 16 minute AMRAPof:

1 muscle up (ring or bar) or 1 chest to bar pull-up or 1 pull-up

1 deficit strict HSPU 6″/4″ or 1 strict HSPU or 1 HSPU or 1 strict push-up

1 OH lunge 155/105 or 135/95 0r 115/80 or 95/65 or 75/55

2 muscle up (ring or bar) or 2 chest to bar pull-up or 2 pull-up

2 deficit strict HSPU 6″/4″ or 2 strict HSPU or 2 HSPU or 2 strict push-up

2 OH lunge 155/105 or 135/95 0r 115/80 or 95/65 or 75/55

3-3-3, 4-4-4, 5-5-5, 6-6-6…continue pattern until time expires

 

Reminder: Thanksgiving Holiday Schedule

Thursday 11/26: closed

Friday 11/27: Black Friday BLOWOUT at 10am and 1130am. Childcare WILL be available from 945am-1145am.

Saturday 11/28: CFHSV Annual Iron Bowl and College GameDay WOD! 9am. Childcare WILL be available from 845am-1130am. Barbell Club canceled. 

Sunday 11/29: Regular classes at 3pm and 4pm. Barbell Club is canceled.

30 responses to “Monday, November 23 2015”

  1. Marisa says:

    Super strong, Sam!

  2. Andrew says:

    Big Sam! That dude can move weight!

  3. Tj says:

    Stick it Sam there u go

  4. Steve Price says:

    “Hercules” in action!! Always uplifting, super humble, and willing to help us mere mortals around him. Sam, glad to have you at CFHSV.

  5. Stephanie says:

    Moving big weight! Nice, Sam!!

  6. Matt says:

    Glad to have Sam @CFHSV.

  7. Kyle O says:

    Super strong and nice fella, glad to have big Sam at CFHSV!

  8. Mandee says:

    Strong work Sam! This guy can do it all! Super strong AND a great CrossFitter, and one of the nicest guys around. Keep it up stud 🙂

  9. Duke says:

    Sam is as nice as he is strong…Thank You for all the help you have given me in open gym….I really do appreciate it.

  10. Nathaniel says:

    This young buck reminds me of myself when I was his age 😉 Keep up the work stud! Lookin good!

  11. D says:

    Lou ferrigno. 1983 Hercules. Yes Sir!

  12. Kobra says:

    I am surprised these photos even exist due to the speed in which Sam lifts! Major talent in this young stud!

  13. Sam W says:

    Thanks for the kind and supporting words from all. When I first joined this past summer, I never imagined I would meet so many awesome people. CrossFit Huntsville truly is like family. Keep up the amazing work everyone!

  14. Patty says:

    I watch Sam in AWE of his power, strength, and SPEED lifting ! So happy you graced our gym with your kindness, humility, and expertise.

  15. Justin says:

    225(5)-275(2)-295-315-325(x)
    8+1 ctb/2″ deficit strict/135

  16. Tracy says:

    SAM!! Amazing athlete and a super nice guy =)

  17. Bradley says:

    Sam! Awesome having you at CFHSV! Awesome dude who is kinda strong! Haha. Keep it up dude

  18. Jeremy M says:

    Sam the man!! Super strong and incredibly humble! Great friend and great addition to cfhsv!

  19. Calvin says:

    6@185-4@205-2@225-1@245-1@275 PR

    6 ring MUs/ strict HSPU first 3rnds kipped last 3rnds/115

  20. Clair says:

    A.115(6)120(4)125(2)130(1)135(1)
    B.9 Rds CTB and HSPUs
    Great morning! Thanks for the awesome coaching, Bradley!

  21. Dani says:

    Sam! Fear the beard. Actually, don’t. He’s way too nice 🙂 Great oly form and awesome engine on this dude!!

  22. Matt says:

    A: 315
    B: 9+3 (95#, pull-ups, HSPU)

  23. Eric says:

    225(5)-275(2)-295-315-335(1)
    8 Rounds plus 7

  24. Mimi says:

    A: 105(6)-115(4)-125(2)-145(1)PR
    B: 8+12 (PU/HSPU/65#)
    Great pictures Sam!!!

  25. Tracy says:

    A. 125 (6) 135 (2) 145(2) 160(1) PR 165 (1) PR
    B. 8+1 (CTB,HSP,65#)

  26. jamie cherrypicker says:

    Nice to have you in our family Sam.
    A. Strict press 135
    b. 10 scaled to shallow back squat with bar

  27. Steve Price says:

    315(1)-345(f)-335(1). 345 previous Pr

    8+3. 135/ctb/push-ups

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