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Front Squat Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 12min AMRAP: 6 Kettlebell Goblet Squat to Step-Ups9 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 6 Box Jumps 24/20″ MRX 20/1860 Double Unders or 12 calorie Row or Assault Bike Squat & Pistol Development 10 Cossack Squats Alternating Legs (5 ea) 10 Overhead Barbell […]

Hang Clean to Shoulder to Overhead E2MOM 3 – 1 – 2 – 1 – 2 – 1 “3rd Times a Charm” by DB 3min AMRAP: 3 Muscle-Ups (bar or ring) MRX Chest to Bar Pull-Ups3 Bar Facing Burpees3 Hang Clean 185/125 RX+ 225/155 MRX 135/95 3 Shoulder to Overhead Rest 3min/lower load 3min AMRAP:

Power Clean Build Up E2MOM 4 – 1 – 3 – 1 – 2 – 1 3 Rounds For Time:21 Power Cleans 135/95 RX+155/105 MRX 115/75 200m Run 15 Barbell Push-Ups MRX Push-Ups 200m Run9 Handstand Push-Ups MRX 3 Wall Walks or 2/4″ Rise Core & Shoulder Development 1-2 rounds: 1min Handstand Hold20 BB/KB/DB Weighted Sit-Ups to

HERO WOD “JACK” 20min AMRAP: 10 Push Press 115/80 MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/1210 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from

Congratulations to CFHSV athlete Paul McCrary for an incredible performance at the 2019 Reebok CrossFit Games! Paul placed 7th WORLDWIDE in the Men’s 50-54 division. He represented himself, his family and our CrossFit Huntsville community on the biggest stage in our sport, and he did so in such a way that made us all so

HERO WOD “BERT” For Time:50 Burpees (jump onto a 45/25lb plate) 400m RUN100 Push-ups400m RUN150 Walking Lunges 400m RUN200 Air Squats 400m RUN150 Walking Lunges400m RUN100 Push-ups400m RUN50 Burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving

Sumo-Deadlift Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 TEAM WOD 3 Rounds For Time: Partner 1 ROWS 400m Partner 2 RUNS 400m or 1km Assault Bike Once Both Finished, slap hands 10 Synchronized Barbell Push-Ups RX+ Synced Handstand Push-Ups MRX Synced Hand Release Push-Ups 15 Synchronized Sumo-Deadlifts 185/125 RX+ 225/155 MRX 155/105Partner

10min Build Up to: 1RM DB/KB Snatch Each Arm and / or Turkish Get Up For Time:50 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 100 Double Unders1 Rope Climb 15′ MRX 10′ 40 Russian Kettlebell Swings80 Double-Unders2 Rope Climbs30 Russian Kettlebell Swings60 Double Unders3 Rope Climbs20 Russian Kettlebell Swings40 Double-Unders4 Rope Climbs10 Russian Kettlebell

Back Squat Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 E3MOM x 6min (2 rounds/ rest remainder each) 400m Row or 1km Assault Bike5 Ground to Overhead 135/95 RX+ 165/115 MRX 115/75 1 Round For Time: 400m Row or 1km Assault Bike 5 Ground to Overhead REST 3min E3MOM x 6min (2 rounds/ rest remainder each) 400m

Hang Snatch Waves E2MOM 4 – 2 – 1 – 1 3 – 2 – 1 – 1 10-9-8-7-6-5-4-3-2-1 Reps For Time: Hang Snatch 115/75 RX+ 135/95 MRX 95/65 or DB Snatch (1arm/alt) 50/35 MRX 35/20 Toes to Bar **For DB Snatch 10 each arm, 9 each arm etc..so Total of 20-18-16-….** Flexibility Development 2x30sec Couch Stretch