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HERO WOD “DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: (21min cap) Deadlifts 225/155 MRX 185/125lbsBurpees (regular with a 1inch jump opening hips) 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, […]

1 1/2 Front Squat E3MOM 5 x 5 -1 @ 50-75% 1 1/2 reps = full squat below parallel; rise above parallel to 3/4 squat, then squat back below parallel and stand = 1 rep 3min AMRAP: 6 Front Squats 95/65lbs RX+135/95 MRX 75/55 12 Over the Box Jumps 24/20″ RX+30/24″ MRX 20/18″ Rest 2min

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