May 2023

HERO WOD “T”5 Rounds For Time: (30min cap) 100m Run, Row or 0.3k Bike 10 Squat Clean Thrusters 15 Kettlebell Swings100m Run, Row or 0.3k Bike Rest 2min after Each Round Barbell = 115/75lbs MRX 85/60lbs Kettlebell = 32/24kgs MRX 24/16kgs Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, […]

1 1/2 Bench Press E3MOM 5 x 5 @ 50-75% 1 1/2 reps = lower to chest; press to 1/2; lower to chest; press to lockout = 1 rep Sprint Chipper 12min AMRAP: 1 Deadlift3 Hang Squat Cleans6 Chest to Bar Pull-Ups MRX Pull-Ups12/9 Hand Release Push-Ups MRX Push-Ups Rest 1min after Each Round Barbell

HERO WOD “HOLLEYMAN” 30 Rounds For Time: (40min cap)5 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 3 Handstand Push-Ups MRX 2/4″ Rise1 Power Clean 225/155 MRX 165/115 HERO WOD HOLLEYMAN 30 rounds for time U.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group,

Split Jerks & Overhead Lunges (stationary) E2MOM 6 Split Jerk – 6 Overhead Lunges 4 Split Jerk – 4 Overhead Lunges 2 Split Jerk – 2 Overhead Lunges 16min AMRAP: 8 Overhead Lunges 95/65 RX+115/75 MRX 75/55 16 Box Jumps or 48 Doubles 24/20” RX+30/24” MRX 20/18″ 8 Split Jerk (alt ft) 2 Rope Climbs 15′ RX+1 legless 1

“Murph’s Madness” by DB For Time: (40min cap) Run 800m–2 Rounds of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m –3 Rounds of:5 Pull-ups – 10 Push-ups – 15 Air Squats Run 200m -1 Round of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m –2 Rounds of:5 Pull-ups – 10 Push-ups – 15 Air Squats

Deadlifts E3MOM 8 reps at 70% – 7 reps at 75% – 6 reps at 80% – 5 reps at 85% – Max reps at 70% For Time: (16min cap)12/9 Calorie Row or Bike9 Bar Facing Burpees12 Deadlifts 225/155 RX+275/185 MRX185/125 Rest 1min 16/13 Calorie Row or Bike 13 Bar Facing Burpees 16 Deadlifts Rest 2min 24/20 Calorie Row or Bike 20

Happy Mother’s Day, CrossFit Huntsville! All classes are cancelled today.

15min to build up to a 15 rep Max Hang Clean 15min AMRAP: 5 Magnificent Muscle-ups MRX Burpee Pull-ups 10 Notorious Hang Cleans5 Peppermint Push Press 15 Surgical KettleBell Step-ups Barbell = 155/105lbs RX+185/125 MRX 95/65lbs KettleBell = 24/16kgs RX+32/24 MRX 20/12kgs CFHSV Core 15 Challenge(straight thru no stop) 15 GHD Sit-ups15 Hip Extensions1min High

“Mother May I ?” by DB For Time: (30min cap) 200m Run / Row or 0.5km Bike10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/5510 Shoulder to Overhead400m Run / Row or 1km Bike20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 800m Run / Row or 2km Bike40 Handstand Push-Ups MRX Hand Release Push-Ups40

1 1/2 Deadlifts E3MOM5 x 5 – 1 1/2 reps @ 50-75% *1 1/2 reps = full deadlift to extension; lower to top of knee, lift to full extension, lower to floor = 1 rep 2min AMRAP 10 Deadlifts 135/95 RX+ 155/105 MRX 115/75 30 Double Unders Rest 2min Add Weight 2min AMRAP 5 Deadlifts 185/125