WOD:
A. Sumo Deadlift: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM
B. 3 rounds for time of:
14 deadlift 275/185 RX+ 335/225 (55 and over 225/155)
14 HSPU or 14 double KB/DB push press 24kg/16kg
14 reverse step goblet lunges, alternating 24kg/16kg RX+ pistols, alternating
14 HSPU or 14 double KB/DB push press 24kg/16kg
C. Core Development:
2 rounds not for time of:
25 sit-ups (athlete’s choice)
30 seconds opposing R arm L left lift off plank hold
25 wall ball or KB Russian twists
30 seconds opposing L arm R leg lift off plank hold
REMINDER: CrossFit Kids trial classes this Thursday at the old CrossFit Huntsville location! 3228B Leeman Ferry Road! $5 per child per class. Please fill out this CFK waiver pdf and send with your child. We ask that parents enter through the lobby and wait with their children there until their class starts.
Ages 3-5: 3:45pm-4:10pm
Ages 6-9: 4:15PM-5PM
Ages 10-15: 5PM-6PM
Check out Mason Dixon’s menu for next week. Nov16
To place an order, click here!
Love this pic! Look at all those studs on that rig 🙂
That’s an amazing picture!!! I love our gym
wow! that is one strong rig!
Haha, I agree with Mac. Strong people on a strong rig!
This picture oozes STRONG!
This rig is twice as strong as it looks
Love this picture and our new gym!!!!
A. 155(7) 175(5) 195(3) 205(1) 175(4)
B. 12:01 Scaled weight to 155-HSPU-Pistols
Great 7:00 a.m. class and awesome coaching, Nathaniel.
Have a great Thursday CFHSV!
A: 225-255-275-295-255
B: 15:45 scaled to 225#, 1pd KB PP, 1pd lunges
Michael Little back in the this morning, hair flowing with his usual bi smile, goes Rx+ right off the bat!
A.7@315-5@335-3@355-5@375-5@355
B.1+53 RX+ HSPU (HSPU need some work!)
A.315(7)-365(5)-405(2)
B. 2+30 Rx, 275#/53# kettle bells
This was a tough but good WOD!
A. 205(7) – 245(5) – 265(2) – 285(1) – 245(4)
B. 14:57 RX+ with HSPU
A. 315(7)-365(5)-415(3)-435(2) skipped
B. 14:05 Rx w/HSPU
0700 be looking out for a drop-in from the past….
A. Did regular Deadlifts 175-205-275-305-275
B. 12:38 scaled to 20# strict press and pushups
A: 135(7)145(5)155(3)165(1)145(4)
B: 2+42 scaled to 135# and and did 16kg KBPP first round and a half and went to HSPU after that
C: complete
A. 255-290-330-350-315
B. 12:12 RX w/ Pistols
A 175(7) 205(5) 225(3) 255(1) 225(4)
B 16:11 Rx
Hey hey!! Nice job Caroline!!
A. Traditional Deadlift – 325(7) – 365(5) – 385(3) – 430(1) pr – 365(4)
B. 2 + 49 rx + ( This was Open Gym so I finished @18:55 )
Geez Nate!! Great job on the PR!!
315(7)-355(5)-375(3)-405(3)-355(4)
16:29 rx+ hspu
Great job thats killing it right there!
Tough wod and a great score. Nice job