WOD:
A. EMOMs for Total Reps/Calories for each exercise:
5 rounds for reps of:
Min 1: Row for Calories RX+ Bike for Calories
Min 2: Bar Facing Burpees
Min 3: Toes to Bar
Min 4: Deadlifts
Mins 5 & 6: rest, adjust deadlift weight
*Deadlift weight increases each round*
RD1: 135/95 RX+ 165/115 (MRX 115/75)
RD2: 165/115 RX+ 205/135 (MRX 135/95)
RD3: 205/135 RX+ 225/155 (MRX 165/115)
RD4: 225/155 RX+ 255/175 (MRX 205/125)
RD5: 255/175 RX+ 275/185 (MRX 225/145)
B. Core Development:
1 minute hip extension hold
1 minute high plank hold
20 hip extensions
15 reverse rower tucks
35 GHD sit-ups
The CrossFit Games OPEN kicks off Thursday, February 23rd! Get signed up today and make sure you join the CrossFit Huntsville Team!
If you plan on participating in The OPEN, or if you are interested but aren’t sure what The OPEN is all about, join us for an informational meeting Saturday, February 4th at 11AM.
Check out Mason Dixon’s menu for next week. Feb 6
To place an order, click here.
Dang! That dude is mean to the Kettlebell. Way to boss that bell around Nolan. Lookin strong!
That’s what he said, cornbread! Nolan means business!
Nolan moving big weight and looking strong and determined! Keep it up dude 🙂
Nolan looking mean and focus with that kettle bell. Keep it up dude! Oh and he’s got UPS!!!
Swollen-Nolan, Keep it up brother.
Nolan is always smiling, always working hard, and always a great guy! So glad is a part of Crossfit Huntsville.
Nolan is a good dude. Keep it up brotha!
A. 80-70-57-54-54 = 315 reps Rx
Then, for time:
50 cal assault bike (alternating farmers carry/front rack with 12kg kettlebells every 5 calories)
A. 320 rx+
Great picture, Nolan! Love your energy and how you always come in with a smile and make everyone feel special! Keep up the hard work and happy to have you back with us at CFHSV!
250 Rx’d
323 rx +
263 reps Rx
Nice job Steve!
6:15pm Class:
1: 15/15/20/23 = 73
2: 15/15/17/17 = 64
3: 15/12/17/16 = 60
4: 15/13/14/11 = 53
5: 15/13/15/13 = 56
Total = 306, RX+
– Core work complete
– Great class John/Bradley/Mandee! Big NOLAN! A great athlete and great man!
303 rx+
285 RX+
317 rx+