Front Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick

DeadLift “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it

Bench Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick

Hang Clean “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick

Back Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick

All classes cancelled today in observance of Easter. Have a wonderful Sunday!

10min AMRAP of OPT “Flight Simulator” 5 unbroken Doubles – 10 unbroken Doubles – 15 unbroken Doubles – 20 unbroken Doubles – 25 unbroken Doubles

*One Attempt Max KBS (American)non-stop/ unbroken 40 / 32 / 28 / 24 / 16 / 12kgs *Athletes Choose your Load* *compare to Apr 20,

“KB & DB Tabata Time” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm Rest 1 minute/rotate Dumbbell Left Arm Thrusters Rest

Clean Build-Up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 CrossFit SemiFinals Event 4 2024 (RX+) For Time:

Squat Snatch Build-Up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” by

SumoDeadlift — E3MOM 7-10@70% – 6-9@75% – 4-6@80% – Max Reps 85% – Max Reps 70% For Time: (18min cap) 800m Run/Row or 2k Bike

Run/Row 600m or 1.5k Bike — E4MOM x 12min (score is slowest time of the 3) “Peppermint Patty Cake” by DB For Time: (22min cap)

Roxanne Song Warm-up. Every-time they say Roxanne perform a Burpee. For Time: (24min cap) 400m Run/Row or 1k Bike 20 Overhead Squats 95/65 RX+135/95 MRX

Power Snatch to Hang Snatch Build-up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 5 Rounds For Time:

Clean & Jerk Build-up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 “Choked Up” by DB For Time:

“TeamMate LumberJack 20” For Time: (30min cap) P1: 200m ROW. P2: 200m RUN 20 Alternating Deadlifts 275/185. MRX 225/155 P1: 200m RUN. P2: 200m ROW

Front Squat — E3MOM 7-10 @70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% “Dumbbell Daze” by DB 18min

Bench Press — E3MOM 7-10 @70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% Continuous Running Clock For Max

HERO WOD “TOM” 25min AMRAP: 7 Muscle-ups (ring) MRX (ring or bar) 11 Thrusters 155/105 MRX 115/75lbs 14 Toes to Bar *compare to Apr 7,

Run/Row 400m or 1k Bike x 3 times — E3MOM (score is slowest time) REST 3min Start WOD 3 Rounds For Time: (18min cap) 12

Clean Build Up — E2MOM 8 Hang Power Cleans – 4 Hang Squat Cleans -6 Hang Power Cleans – 3 Hang Squat Cleans -3 Hang

Deadlift — E3MOM 7-10 @ 70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% 2 Rounds For Time: (18min

“Puzzled” by DB For Time: (40min cap) 33 Deadlifts 115/75 RX+135/95 MRX 95/65 200m Run/Row or 0.5k Bike 22 Shoulder to Overhead 55 Double Unders

Shoulder to Overhead Build Up — E2MOM 9 – 7 – 7 – 4 – 2 – 1 “Apriles Stulti” by DB 6 Rounds For

Back Squat Build-up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 “Team DB Cindy” 20min AMRAP: 5 Pull-ups RX+ Chest

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265lbs MRX 315/215 10 Toes to Bar 15 Bar Facing Burpees *compare to June 9 2024; May 15

For Time: (30min cap) 1000m Run/Row or 2.5k Bike 100 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 100 Pull-Ups RX+ Chest to Bar MRX Ring Rows

Clean & Jerk 3rep TnG Build Up — E2MOM x 14min **Building Up to a 3RM TnG* Main Site Benchmark WOD “Grettel” 10 Rounds For

Main Site Benchmark WOD “Ellen” 3 Rounds For Time: (20min cap) 20 Burpees 21 Dumbbell Snatches (1xDB) 50/35lbs MRX 35/20lbs 12 Dumbbell Thrusters (2xDB) 50/35lbs

Bench Press (15min with rests) 1min AMRAP: (Partner 1) 115/75 or 95/65lb or 75/55 Rest 1min /Switch 1min AMRAP: (Partner 2) Rest 1min /Switch/Add Weight*

Strict Press Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 6min AMRAP: 6 Hang Cleans 9 Handstand Push-Ups

Hang Power Snatch — EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Push Press — EMOM 2 – 2 – 2 Rest 2min/Adjust Weights

“Trusty Tabata” by DB For Total Reps: Deadlift 165/115 RX+185/125 MRX 135/95lbs REST 1min Box Jump Overs 24/20″ RX+30/24 MRX 20/18” REST 1min Hand Release

Hang Snatch Build Up — E2MOM 5 – 4 – 3 – 2 – 1 – 1 Team WOD For Time: (25min cap) 200 Double

E2MOM for 5 Rounds = 200m Run *Slowest 200m is score* REST 5min “50/50 Chipper” by DB For Total Reps: 1min Kettlebell Swings Rest 1min

Overhead Squat Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 Main Site Benchmark WOD “NANCY” 5 Rounds For

“Hang, Bang, Hungover” by DB 8min AMRAP: Buy In: 800m Run/Row or 2k Bike – 8 Hang Power Snatch -16 Wallball Sit-ups 20/14lbs MRX 20/10lbs

CrossFit Open WOD 25.3 OR “CINDY” 20min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats

HERO WOD “JT” 21-15-9 Rounds For Time: (18min cap) Handstand Push-Ups MRX 2/4″ Rise Ring Dips MRX Bar Dips Push-Ups *Compare to Mar 24, 2024;

“The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run 17 Green Goblet Squats (Kettlebell) 17 Irish Kettlebell Swings

CrossFit Open WOD 25.3 For time: (20min time cap) 5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie row

Team Row or Bike Races For Time: (9min cap) (P1) 12/10 calories – (P2) 12/10 calories – (P1) 12/10 calories – (P2) 12/10 calories –

Push Press — EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Split Push Press — EMOM 2 – 2 – 2 Rest 2min/Adjust Weights

Front Squat Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 15min AMRAP: 15 Right Arm Dumbbell Snatch 50/35lbs

OPEN WOD 25.2 OR 22min AMRAP: 44 double unders 14 KBS SDHP 12 Russian KBS 10 KB Goblet Thrusters

“Sun Dance” by DB 36min AMRAP: 800m Run/Row or 2k Bike 50 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 100 Crossovers 50 Kettlebell Swings 600m Run/Row

5 Rounds For Time: (30min cap) 400m Run/Row or 1K Bike 5 Deadlift. 135/95. RX+ 165/115. MRX 95/65 5 Hang power Cleans 5 Front Squats

CrossFit Open WOD 25.2 (22.3 repeat) For Time: (12min cap) 21 Pull-Ups (Ages 55+) Jumping Pull-Ups 42 Double Unders 21 Thrusters (weight 1) 95/65 (Ages

Power Snatch to Snatch Balance — EMOM 2 – 2 -2 Rest 2min/Adjust Weights Hang Squat Snatch — EMOM 2 – 2 – 2 Rest

Deadlift Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 For Time: (20min cap) 30 Deadlifts 225/155 RX+255/175 MRX185/125lbs

Bench Press Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 Team WOD 16min AMRAP: 16 Synchronized Kettlebell Swings

OPEN WOD 25.1 OR For Time: (40min cap) 800m Run 100 Double Unders 50 Sit-ups 50 Back Squats 95/65 RX+ 115/75 MRX 75/55 80 Double

Main Site Benchmark WOD “GWEN” For Load: (30min cap) 15-12-9 reps of Clean & Jerk (Power/Squat or both) Rules -Touch and go at floor only.

“Timed Chipper” by DB In Front of a Clock Set for 39 minutes: 5min of – Row or Bike for Calories Rest 1min 4min of

10-15min Warm-up, Build-up & Prep for CF Open WOD 25.1 CrossFit Open WOD 25.1 15 min AMRAP: 3 Lateral Burpees Over the Dumbbell 3 Dumbbell

Sumo-Deadlift Build-up — E3MOM 21 – 15 – 9 – 5 – 1 Team WOD 15min AMRAP: 10 Synchronized Sumo-Deadlift (10ea) 20 Alternating Box Jump

Hang Clean Build-up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 4min AMRAP: 8 Hang Cleans 155/105 RX+185/125

Overhead Squat Build-up — E3MOM 10 – 5 – 3 – 2 – 1 5 Rounds For Time: (16min cap) 10/9 Calorie Row/Bike or 200m

Open WOD 13.2 10min AMRAP: 5 Shoulder to Overhead 115/75lbs MRX 95/5510 Deadlifts15 Box Jumps/Step-Ups 24/20” MRX 20” *Start Immediately after 13.1* Workout 13.2 db

HERO WOD “HOOVER” 8 Rounds For Time: (44min cap) 400m Run 15 Burpee Box Jump Overs 24/20” MRX 20/18” 10 Calorie Bike or Row 6

Row/Bike 24/20cal or 400m Run E5MOM x 10min (score is slowest time of the 2) 4 Rounds For Time: (24min cap) 6 Power Cleans 6

Open WOD 22.1 15min AMRAP: 3 Wall Walks 12 Dumbbell Snatches (alt arms) 50/35 MRX 35/20lbs 15 Box Jump Overs 24/20” MRX 24/20” Step-ups *compare

Open WOD 15.3 RX and Teens 16-17 14min AMRAP: 7 Muscle-Ups (ring) 50 WallBall Shots 20/14 to 10/9′ 100 Double Unders Open WOD 15.3 Masters

DUE TO THE THREAT OF WINTER WEATHER, CROSSFIT HUNTSVILLE WILL DELAY OPENING WEDNESDAY 2/19 UNTIL 10AM. Split Jerk Build Up — E2MOM 5 – 4

“THE 1 Mile Aerobic Test” by DB For Time: (15min cap) 400m Row/Run or 1k Bike – Rest 1min 200m Run/Row or 0.5k Bike –

Bench Press — 15 min achieve a 15 rep max “Presidential Picks” by DB 5 Rounds For Time: (20min cap) 15 Box Jumps/Step-ups 24/20” OR

“Fight Gone Wrong” by DB 3 Rounds for Total Reps/Cals: Min 1 = Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′ REST 30sec Min

12 Minutes to achieve a Max Cluster for load: 3 Hang Cleans to 2 Cleans to 1 Front Squat For Time: (25min cap) 400m Run/Row

CFHSV 10th Annual Valentine’s Day WOD! Couples / Friends / Partners WOD (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10

Back Squat Build-up — E3MOM 10 – 5 – 3 – 2 – 1 “Abe’s Abilities” by DB For Time: (25min cap) 800m Run/ROW or

15min Build-up to a 1RM Snatch Open WOD 23.3 Start with a 6-minute time cap, complete as many reps as possible of: 5 Wall walks

Row/Bike 14/12 Calories or 200m Run E4MOM x 12min (score is slowest time of the 3) Open WOD 18.1 20min AMRAP: 8 Toes to Bar

“Cayenne” by DB For Total Max Rounds 3min AMRAP: 10 Shoulder to Overhead 95/65lbs RX+115/75 MRX 75/55 30 Double Unders or Crossovers or 10 Box

HERO WOD “HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups MRX Pull-Ups 15 Power Cleans 135/95 MRX 95/65 21 Air Squats 400m Run with a

Row/Bike 36/30cal or 600m Run E6MOM x 12min (score is slowest time of the 2) Open WOD 24.1 For Time: (15min cap) 21 Dumbbell Snatch

Bench Press Build-up — E3MOM 10 – 5 – 3 – 2 – 1 Power Tower For Max Points: 5 x 1min AMRAP: Buy-in 10

Open WOD 21.3 For Time: (15min Hard Cap) 15 Front Squats 95/65 MRX 65/45lbs 30 Toes to Bar 15 Thrusters Rest 1min 15 Front Squat

S2O/Split Jerk Build Up — E2MOM 4 – 3 – 2 – 1 – 1 – 1 TEAM WOD 2min AMRAP: P1 works 1st min,

Deadlift Build Up — E3MOM 10 – 5 – 3 – 2 – 1 OPEN WOD 24.2 20min AMRAP: 300m Row/Run or .7K BIke 10

Power Clean to S2O Build-up — E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 “Punxsatawney Phil” by DB 12min

Row/Bike 12/10 Calories OR 200m Run E3MOM x 12 min (score is slowest of 4 efforts) 4 Rounds For Time: (28min cap) 24/20 calorie Row/Bike

TEAM Chipper WOD For Time: (35min cap) 100 Kettlebell Swings (1 Swings, 1 holds Kettlebell Goblet Squat) 80 Barbell Push-Ups (both in plank alternating reps)

Snatch (squat or power; TnG on multiple reps) — E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 “The Snatching

Bench Press Build-up — E3MOM 10 – 5 – 15 – 5 – 10 *Going for 10 RM* 15min AMRAP: 15 Wallball Sit-ups 20/14lbs MRX

Benchmark WOD “FRAN” 21-15-9 Reps For Time: (15min cap) Thrusters 95/65lbs MRX 75/55 Pull-ups MRX Ring Rows Rest 5min 10 Rounds For Time: (15min cap)

“ELIZABETH” 21-15-9 Reps For Time (15min cap) Power Cleans 135/95 MRX 95/65 Ring Dips MRX Bar Dips *compare to Jan 28, 2024; May 22, 2022;

“Uptown or Downtown??” by DB For time: (40min cap) 800m Run / Row or 2k Bike 10 Overhead Squats 115/75lbs RX+135/95 MRX 95/65 800m Run

For Time: (6min cap) 50 Calorie Row or Bike 7 Rounds For Time: (28min cap) 7 Left Arm Dumbbel Push-ups (Left hand on DB) 7

Squat Cleans to Front Squats — E3MOM 4 Squat Cleans to 1 Front Squat 3 Squat Cleans to 2 Front Squats 2 Squat Cleans to

“What The ..?? A Timed Chipper” by DB 25min AMRAP: 25 Calorie Row/ Bike 25 Hand Release Push-Up 25 Pull-Ups RX+Strict MRX Ring Rows 25

Overhead Lunges (alt legs) to Overhead Squat Build-up E3MOM 8–4 / 6–3 / 4–2 / 2–1 / 2–1 3min AMRAP: 27 Double Unders 9 Overhead

“The MLK Muscle-Up Mile “ by DB For Time: (35min cap) 805m Row Then 10 – 8 – 6 – 4 – 2 – 1

“The Big Bear Complex” 15min Achieve a 1RM Bear Complex -1 Power Clean to -1 Front Squat to -1 Push Press or Jerk -1 Back

“Metabolic Mistake” by DB For Time: (40min cap) 800m Run / Row or 2k Bike 5 Box Jumps 24/20″ RX+30/24” MRX 20/18″ 250m Row /

Push Press to Split Jerk Build-up — E2MOM 3–1 / 3–1 / 2–1 / 2–1 / 1–1 / 1–1 For Total Reps: 2min AMRAP: Handstand