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For Time: (40min cap)1 Mile Run or Row or 4km Assault Bike10 Handstand Push-Ups or 10 Shoulder to Overhead 135/95 RX+155/105 MRX 115/75 20 Toes to Bar 30 Kettlebell Goblet Lunges (alternate legs) 24/16kgs RX+32/24 MRX20/1240 Pull-ups 50 WallBalls60 Kettlebell Swings1 Mile Row or Run or 4km Assault Bike (opposite of start) *Can Start at Top or Bottom* Core & Shoulder Development 25 Hollow Rocks […]

Tempo Bench Press E3MOM 5 Sets X 5 Reps @ 50-70% **3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up** Sprint Chipper #2 14min AMRAP: 4 Over the Bar Burpees6 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/558 Barbell Push-ups MRX Push-ups10 Deadlifts12 WallBall Sit-Ups 20/14lbs MRX 20/10lbs Rest 1min after Each Round Chest

Death by Burpees and Kettlebell Swings for 10min: With a running clock perform 1 Burpee and 1 Kettlebell Swing the 1st min, 2 Burpees and 2 KBS the 2nd min, 3… 3… and so on, add 1 Burpee and 1 Swing each min. If you can’t keep up sit out a min and jump back.

Front Squat Build Up 5×5 E3MOM **Building Up to a 5 RM** For Time Alternating Reps of: (15min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Shoulder to Overhead1 – 2 – 3 – 4 – 5 – 6 – 7 – 8

Hang Power Snatch E2MOM 3 – 2 – 1 – 1 Power Clean E2MOM 3 – 2 – 1 – 1 2min AMRAP: 12/10 Calorie Row or Assault Bike or 50 Double Unders Max Power Clean 115/75 RX+ 135/95 MRX 95/65 2min REST 2min AMRAP: 12 Hang Power Snatch Max Calorie Row or Assault Bike 2min REST 2min AMRAP: 12/10 Calorie

“DORK” 6 Rounds For Time: (35min cap) 60 Double Unders 30 Kettlebell Swings 24/16kgs MRX 20/12kgs 15 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine- alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant

Happy Memorial Day CrossFit Huntsville! All classes are canceled today. Have a safe and fun Memorial Day!

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 -3 Deadlifts to-2 Hang Clean (squat or power) to -1 Shoulder to Overhead “Run, Row, & Go DT” by DB For Time: (18min cap) 20 Toes to Bar*1 Round of DT200m Run / Row or 0.5km Assault Bike 15 Toes to Bar*2 Rounds

“MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Partition the pull-ups, push-ups and squats as needed. Start and end with a 1 mile run. If you have a 20lb vest or body armor, wear it. ********************************************************************** In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue,

Snatch Build Up E2MOM3 – 2 – 2 – 1 – 1- 1 “Snatching Annie”For Time: (20min cap)50 Double Unders50 Sit-ups (anchored)5 Snatch 135/95 RX+155/105 MRX 95/6540 Double Unders40 Sit-ups4 Snatch30 Double Unders30 Sit-ups3 Snatch20 Double Unders20 Sit-ups2 Snatch10 Double Unders10 Sit-ups1 Snatch ************************************************************* Home WOD For Time: 50 Double Unders or 100 Single Unders