Row/Bike 22 Calorie or 400m Run x 2 E3MOM (score is slowest time) For Time: (20min cap) 36 Caloire Row/Bike or 600m Run 18 Back

“The Sprint Mile” (15min cap w/rests) 400m Run/Row Rest 1min 200m Run/Row Rest 1min 400m Run/Row Rest 1min 200m Run/Row Rest 1min 400m Run/Row *Rest

“EVA vs KELLY” by DB For Time: (33min cap) 800m Run 30 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 30 Pull-ups MRX Ring Rows Rest 2min

Push Press Build Up — E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 10min AMRAP: 10 Push Press or

Sumo Deadlift Build Up — E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 Team WOD 16min AMRAP: P1 -200m

“Barbell Barbara” by DB 4 Rounds For Time of: (40min cap) 5 Hang Squat Cleans 135/95 MRX 95/65 20 Pull-ups MRX Ring Rows 5 Power

For Time: (35min cap) 400m Run 400m ROW 400m Run 25 Wall Ball Shots 14/10lbs to 10/9’ Pro 20/14lbs to 10/9 400m Run 40m Sand

HERO WOD “JACK” 20min AMRAP: 10 Push Press 115/80lbs MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/12kgs 10 Box Jumps 24/20″ MRX 20/18 *compare to

Clean Build Up — E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 Team WOD “All In! 1 Team; 1

HERO WOD“LOREDO” 6 Rounds For Time: (45min cap) 24 Air Squats 24 Push-Ups 24 Walking Lunge Steps 400m Run *compare to Nov 19, 2023; July

Hang Power Snatch Build Up — E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 “Pilot’s Precision” by DB 11min

Back Squat Build Up — E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 For Time: (20min cap) 20 Back

“Try To Tabata ” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm Rest 2 minute/rotate Dumbbell Left Arm Thrusters Rest 2

2 Rounds For Time: (35min cap) 200m Run 20m Burpee Broad Jumps 200m Row 100m Double Kettlebell/Dumbbell Farmer’s Carry 55/35lbs Pro 75/55 200m Run 20m

2 Rep Cluster Build Up — E2MOM x 12min 2 Deadlifts to 2 Hang Cleans to 2 Shoulder to Overhead “The FireCracker 500” by DB

We are closed today, Friday, July 4th in observance of Independence Day. Happy 4th of July, CrossFit Huntsville!

Strict Press Build-up — E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 5 x 3min AMRAP: -50 Double Unders

Thruster Build Up — E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 21-15-9 Reps/Cal For Time: (16min cap) -Row/Bike

Bench Press Build-up — E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 “Team MCGhee” by DB 30min AMRAP: Partner

15min to Achieve a 20 RM Hang Clean 6min AMRAP: 2 Muscle-Ups (ring or bar) MRX 2 Chest to Bar 4 Over the Bar Burpees

HERO WOD “DOMINIC J HALL” On a running clock: From 0:00-12:23: -Max Reps Box Step-ups From 12:23-15:00: Rest From 15:00-48:00: AMRAP of: 9 Deadlifts 400m

30min AMRAP: 10 Shoulder to Overhead 135/95lbs RX+155/105 MRX95/65 20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 30 Calorie Row/Bike or 600m Run

Team WOD #1 8min AMRAP: 4 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12kgs 6 Kettlebell Goblet Squats 8 Russian Kettlebell Swings *One person

“Alota Tabata” by DB For Max Reps of Each Exercise: -Tabata Pull-Ups MRX Ring Rows Rest 2 minute/rotate -Tabata Over the Bar Burpees Rest 2

Deadlift Build Up — E3MOM 10 – 7 – 5 – 3 – 1 21min AMRAP: 50 Calorie Row/Bike or 1000m Run 10 Deadlifts 315/215

15min to Achieve a 20 RM — Hang Squat Clean “Nasty Girls” 3 Rounds For Time: (21min cap) 50 Air Squats 7 Muscle-Ups MRX Burpee

15 Minutes to achieve a 20RM Strict Press 16min AMRAP: 8 Left arm Dumbbell Push-ups (Left hand on Dumbbell) 8 Right arm Dumbbell Shoulder To

“Team HERO WOD” “CITY 100” For Time with a Partner: (35min cap) 31 Shuttle Runs (7 meters down, 7 meters back) Then, 10 rounds of:

Run/Row 400m or 1k Bike x 8min E4MOM (score is slowest time of the 2) 5 Rounds For Time: (25min cap) 9 Thrusters 115/75 RX+135/95

“Summer Solstice Chipper” by DB For Time: (35min cap) 21 Deadlifts 95/65 RX+115/75 MRX 75/55 21 Hand Release Push-Ups MRX Push-Ups 21 American Kettlebell Swings

Juneteenth 1865m Row For Time: (10min cap) Rest 2min From Time Cap For Time: (19min cap) 19 Front Squats 95/65 RX+115/75 MRX 75/55lbs 19 Box

15 minutes to achieve a 20RM Front Squat MainSite WOD 5 x 3min AMRAP: 200m Run with a Wallball 20/14 MRX 20/10 Max reps Wallball

“Fatherly Love!” by DB For Time: (36min cap) 800m Run/Row or 2k Bike 25 Hang Snatch 95/65lbs RX+115/75 MRX 75/55 25 Pull-Ups RX+ Chest to

All classes are cancelled. Happy Father’s Day, CFHSV!

HERO WOD “WHITTEN” 5 Rounds For Time: (45min cap) 22 Kettlebell Swings 70/55lbs MRX 55/35 22 Box Jumps 24/20″ MRX 20/18” Step-ups 400m Run 22

CrossFit Community Cup WOD 2 AMRAP following the Interval of: 2 min of work – 1min Rest 2 min of work – 1min Rest 2

Clean & Jerk Build-up — E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 For Time: (15min cap) 200m Run/Row

CrossFit Community Cup WOD 1 20min AMRAP: 12-15 Box Step Overs/Jump Overs 9-10 Dumbbell Snatch 3-5 Hand Release Push-ups/Handstand Push-ups *Competition Tiers: Rookie & Novice:

Deadlift Build Up 5×5 — E3MOM Team WOD 18min AMRAP: 24 Deadlifts (alternating, 12ea) P1 & P2 18 Over the Bar Burpee (alt, 9ea) P1

CrossFit Community Cup — WOD 3 In 20 minutes, establish: -1 Rep Max Front Squat -1 Rep Max Hang Power Clean * All Competition Tiers

“Runner’s Mile vs Lifter’s Mile” by DB For Time: (40min cap) 400m Run Rest 1min 200m Run Rest 1min 400m Run Rest 1min 200m Run

Run/Row 800m or 2k Bike x 12min — E6MOM (score is slowest time of the 2) 10min AMRAP: Buy-in = 800m Run /Row or 2k

“D-Day” by DB For Time: (44min cap) 1900m Row or Run to the Beach 44 Over the Bunker (bar) Burpees 19 Deadman Drags (Deadlifts) 10

Team WOD “Two Steppin” by DB For Time: (27min cap) P1: RUN 200m – P2: 11 Kettlebell Goblet Step-Ups P2: RUN 200m – P1: 11

15min to Achieve : 20 RM Bench Press 14min AMRAP: 7 Sumo Deadlifts 14 Over the Bar Burpees 7 Deadlifts 14 Wallball Sit-ups or Toes

Push Press & Split Jerks — E2MOM = 16min 7 Push Press @75% – Split Jerk 4 reps 6 Push Press @80% – Split Jerk

15min to Achieve: 20 RM Back Squat For Time: (18min cap) 400m Run /Row or 1k Bike Then: 2 – 4 – 6 – 8

”NORTHRUP” For Time: (30min cap) Buy In: 26 Dumbbell Step-Ups 50/35lb, 24/20″ MRX 35/20, 20/18″ then, 3 rounds of: 17 Power Cleans 95/65 MRX 65/35

30min AMRAP: 50 Air Squats to a wallball 5 Chest to Bar RX+ 5 Muscle-Ups (Ring or Bar) MRX Pull-ups 30 Kettlebell Swings 15 Kettlebell

CrossFit Age Group Semifinals 2025 Event 2 For Time: (20min cap) 75/60 calorie row 21 shoulder to overhead, weight 1 75/60 calorie row 15 shoulder

Sumo-Dead Lift Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 “Sumo Annie” by DB For Time:

In 15min Build-up to 1RM Ground to Overhead *Can be Clean & Jerk or Snatch; Power or Squat* SQT 3 Rounds For Time: (12min cap)

“Mass Confusion” by DB For Time: (30min cap) 200m Row/Run or 0.5k Bike 40 Deadlifts 135/95 MRX 95/65 75 Wallballs 20/14lbs to 10/9’ MRX 20/10lbs

Recovery and Rest Closed Enjoy Memorial Day We are closed today and tomorrow in observance of Memorial Day. Have a safe and fun holiday!

Recovery and Rest Closed Enjoy Memorial Day Weekend We are closed today and tomorrow in observance of Memorial Day. Have a safe and fun holiday!

HERO WOD “MURPH” For Time: 1 Mile Run RX+ 20/14lb Weight Vest 100 Pull-Ups RX+ 20/14lb Weight Vest 200 Push-ups RX+ 20/14lb Weight Vest 300

15 minutes of instruction, skill work and practice on Bar Muscle-Ups CrossFit Age Group SemiFinals Event 1 2025 10min AMRAP: 1 Clean 1 Bar Muscle-Up

Team WOD #1 (10 min cap) 2000m Row or 5k Bike For Time (Rules =P1 / P2 must switch every 250m for Row and 0.5k

Strict Press — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% For

Hang Snatch Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 16min AMRAP: 8 Power Snatch 115/75

Back Squat — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% 3

HERO WOD “McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/145 13 Push-ups 9 Box Jumps 24/20″ MRX 20/18″ Jump or 24/20 Step-Ups *compare to May

HERO WOD “WALSH” 4 Rounds For Time: (40min cap) 22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squats 185/125lbs MRX 115/75

Overhead Squats & Overhead Lunges (stationary) — E2MOM 7 Overhead Squats – 8 Overhead Lunges 5 Overhead Squats – 6 Overhead Lunges 3 Overhead Squats

“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

Bench Press — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% 3min

Team Row or Bike Races For Time: (P1) 30/25 Calories – (P2) 30/25 Calories – (P1) 25/20 Calories – (P2) 25/20 Calories – (P1) 20/15

17min AMRAP: 7 Magnificienct Muscle-ups MRX Burpee Pull-ups 10 Notorious Hang Cleans 7 Peppermint Push Press 10 Surgical Kettlebell Step-ups Barbell = 155/105lbs RX+185/125 MRX

Happy Mother’s Day All classes cancelled. Have a wonderful Sunday!

“Mother May I ?” by DB For Time: (30min cap) 200m Run/Row or 0.5k Bike 10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder

Snatch Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 CrossFit Age Group SemiFinals Event 5 2025

Deadlift Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 4 Rounds For Time: (16min cap) 6

Split Jerk Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 20min AMRAP: 50 Doubles or Crossovers

Front Squat — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% 3

“CINCO De Mayo” by DB 5min AMRAP: 5 Hand Release Push-ups MRX Push-Ups 5 Hang Split Cleans (alt ft) 95/65lbs RX+115/75 MRX 75/55 -5 Shoulder

“Jedi Jammin” by DB 2 Rounds For Time: (30min cap) 1000m HyperSpace Run/Row or 2.5k HyperBike 50 Light Saber Swings 40 Death Star Doubles 30

13min AMRAP: 13 Calorie Row/Bike or 200m Run 9 Strict Pull-ups RX+ Strict Chest to Bar MRX Ring Rows 13 Strict Press 95/65lbs RX+115/75 MRX

Team WODs: In 2 Athlete teams (P1) (P2) WOD #1“Aerobic Showdown” 2 Rounds For Time Row/Run or Bike of: (10min cap) P1 – 400m Row/Run/

Bench Press Build Up — E3MOM 10 – 8 – 6 – 3 – 1 For Time Alternating Reps of: (21min cap) 10 – 9

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

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

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

HERO WOD “ALEXANDER” 5 Rounds For Time: (25min cap) 31 Back Squats 135/95lbs MRX 95/65lbs 12 Power Cleans 185/125 MRX 125/85lbs **No Rack, Athlete responsible

Run/Row 400m or 1k Bike — E4MOM x 12min *score is slowest time of the 3 30min AMRAP: 10 Calorie Row/Bike or 200m Run or

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