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Squat Cleans to Split Jerks E2:30MOM 3 – 3 – 2 – 2 – 1 – 1 18min AMRAP: 9 Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′ 6 Handstand Push-Ups or 6 Shoulder to Overhead 3 Squat Cleans 155/105 RX+ 185/125 MRX 125/80 6 Bar Dips RX+ Strict Ring Dips (muscle-up into rings) MRX Parallette Dip Push-ups This […]

Back Squats & Strict Toes to Bar E2MOM 7 Back Squats – Strict Toes to Bar 1-15 reps 6 Back Squats – Strict Toes to Bar 1-15 reps 5 Back Squats – Strict Toes to Bar 1-15 reps 4 Back Squats – Strict Toes to Bar 1-15 reps 8min Ascending AMRAP: 2 Kettlebell Swings 24/16 RX+ 32/24 MRX

Power Cleans (TnG) & Push Press E2MOM 7 Power Cleans – 7 Push Press 6 Power Cleans – 6 Push Press 5 Power Cleans – 5 Push Press 4 Power Cleans – 4 Push Press For Time: Buy-in = 400m Run or Row or 1Km Assault Bike then 100 Hang Clean & Shoulder to Overhead 115/75 RX+ 135/95 MRX

“Murph’s Madness” by DB For Time: 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

“Donny” 21 – 15 – 9 – 9 – 15 – 21 reps for time of: Deadlift 225/155 MRX 185/125 Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of

Team WOD Sprint Rounds 2min AMRAP Athlete 1 = 250m Row or 0.5k Bike / Athlete 2 = Max Hang Power Cleans & Shoulder to Overhead Rest 1min 2min AMRAP Athlete 2 = 250m Row or 0.5k Bike / Athlete 1 = Max Hang Power Cleans & Shoulder to Overhead Rest 1min 2min AMRAP Athlete 1

Snatch Training 0:00 – 3:00 – Build up Power Snatch 3:00 – 6:00 – Build up Snatch Balance/Overhead Squat 6:00 – 9:00 – Build up Hang Power Snatch 9:00 – 12:00 – Build up Hang Squat Snatch 12:00-17:00 – Max out Squat Snatch 10min AMRAP: 6 Power Snatch 95/65 RX+ 115/75 MRX 75/55 5 Hang Squat Snatch 6

For Time: 25 Deadlifts 165/115 RX+ 205/135 MRX 135/95 25 Box Jumps 24/20″ RX+ 30/24 MRX 20/18 25 Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 25 Toes to Bar REST 2min 20 Russian Kettlebell Swings 20 Military Sit-Ups RX+ 20 GHD Sit-ups 20 Calorie Row or Assault Bike 20 Sumo Deadlifts REST 2min 15 Kettlebell Swings

CONGRATULATIONS to all our event winners from our Anniversary Celebration this weekend! Bench Press & Muscle Ups (Bar or Ring) E2MOM 7 Bench Press – Muscle-ups 1-10 reps 6 Bench Press – Muscle-ups 1-10 reps 5 Bench Press – Muscle-ups 1-10 reps 4 Bench Press – Muscle-ups 1-10 reps For Time: Buy-In = Run or Row 800m or 2km

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