“ABBATE” For Time: (40min cap) 1 mile Run 21 Clean & Jerks 155/105lbs MRX 115/75 800m Run21 Clean & Jerks 155/105 MRX 115/751 mile Run **compare

MainSite WOD (RX+) 5 Rounds For Time: (20min cap) 20 Wallball Shots 10 Pull-ups RX+ Wallball Pull-ups MRX Ring Rows *Wallball Shots = 20/14lbs to 10/9’

Front Squats & Hang Squat Cleans Build-up E2MOM 6 Front Squats – 6 Hang Squat Cleans 3 Front Squats – 3 Hang Squat Cleans 1

Team WOD #1 8min AMRAP: 4 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12 6 Kettlebell Goblet Squats8 Russian Kettlebell Swings *One person works

MainSite WOD 12 – 9 – 6 Reps For Time: (21min cap) Deadlifts 315/205lbs MRX 225/145Ring Muscle-ups MRX Bar Muscle-ups Core & Grip Development 15 WallBall

Power Snatch & Hang Power Snatch Build-up E2MOM 6 Power Snatch – 6 Hang Power Snatch 3 Power Snatch – 3 Hang Power Snatch 1

“Reverse JACKIE” For Time: (15min cap)30 Pull-Ups MRX Ring Rows 50 Thrusters 45/35lbs 1000m Row *Compare to 28 Oct 20; 6 Oct 19; 3 Jun 18*

12min Barbell Build-up E2MOM 4 Sumo Deadlift High Pull to 4 Strict Press4 Hang Cleans to 4 Push Press 4 Front Squats to 4 Shoulder

“KB Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8 Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2 minute/rotate

Deadlift & Sumo-Deadlift Build-up E2MOM 6 Deadlifts – 6 Sumo Deadlifts 3 Deadlifts – 3 Sumo Deadlifts 1 Deadlift – 1 Sumo Deadlift 10min AMRAP:

Strict Press & Overhead Squat Build-up E2MOM 6 Strict Press – 6 Overhead Squats 3 Strict Press – 3 Overhead Squats 1 Strict Press –

“Summer Solstice Chipper” by DB For Time: (35min cap) 21 Deadlifts 95/65 RX+115/75 MRX 75/55 21 Barbell Push-Ups MRX Push-Ups21 American Kettlebell Swings 24/16kgs RX+ 32/24

12min Achieve a 1RM Weighted Strict Pull/Chin-up Weighted Kipping Pull/Chin-up “Father’s Favorite” by DB 5 Rounds For Time: (15min cap) 9 Thrusters 95/65 RX+ 115/75 MRX

Happy Father’s Day, CrossFit Huntsville! All classes canceled today.

Thruster Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 “For Our Father!” by DB For Time: (15min cap) 400m Run

Push Press & Split Jerk Build-up E2MOM 6 Push Press – 6 Split Jerk 3 Push Press – 3 Split jerk 1 Push Press –

Front Squat & Back Squat Build-up E2MOM 6 Front Squats – 6 Back Squats 3 Front Squats – 3 Back Squats 1 Front Squat –

Team WOD #1 5min AMRAP:Max Calorie Row **athletes must switch out every 12/10 calories** Rest 3min Team WOD #2 20min AMRAP: Partner 1 – 12 Deadlifts

HERO WOD “WHITTEN” 5 Rounds For Time: (45min cap) 22 Kettlebell Swings 32/24 MRX 24/16 22 Box Jumps 24/20″ MRX 20/18” Step-ups 400m Run 22 Burpees

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

“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB100 Burpee Chest to Bar Pull-Ups for Time “GEN Patton” by DB50 Burpee Muscle-Ups for Time

2 Rounds For Time: (26min cap) 400m Run/Row or 1k Bike 50 Dumbbell Snatch (alt arms) 400m Run/Row or 1k Bike50 Dumbbell Thrusters (25ea arm) Dumbbells = 50/35lbs MRX 35/20lbs

Bench Press Build Up 5×10 E3MOM **Building Up to a 10RM** With a Continuously Running Clock For Max Reps: 0:00-2:00 – Run / Row 200m or Bike

Team WOD“Two Steppin” by DB For Time: (32min cap) Partner 1 RUN 200m – Partner 2 11 Kettlebell Goblet Step-Ups Partner 2 RUN 200m – Partner

Power Clean & Hang Power Clean Build-up E2MOM 6 Power Cleans – 6 Hang Power Cleans 3 Power Cleans – 3 Hang Power Cleans 1

Hang Power Snatch & Hang Squat Snatch Build-up E2MOM 6 Hang Power Snatch – 6 Hang Squat Snatch 3 Hang Power Snatch – 3 Hang

“D-Day” by DBFor Time: (40min cap) 1900m Row or Run to Beach44 Over the Bunker (bar) Burpees19 Deadman Drags (Deadlifts)10 Climb the Cliff Pull-Ups RX+ Strict Chest to

Snatch E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 Randisabelly:For Time: (15min cap) 30 Power Snatches 75/55lbs MRX 65/45 15

For Time: (27min cap) Buy-in: 800m Run or Row or 2k Bike 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6

Deadlift Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 8min AMRAP: 4 DeadLifts 315/215 RX+365/235 MRX 245/165 12 WallBall

Strict Press – Push Press – Push Jerk Build Up E2MOM 10 Strict Press – 8 Push Press – 6 Push Jerk 5 Strict Press

Bench Press Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 3min AMRAP: 5 Bar or Ring Muscle Ups MRX

Front Squats & Lunges E2MOM 12 Front Squats – 8 Lunges 6 Front Squats – 4 Lunges 3 Front Squats – 2 Lunges *Lunges Front

******************************************************************* We will closed Sunday, May 29 and Monday, May 30 in observance of Memorial Day. ******************************************************************* Recovery and Rest Enjoy Memorial Day

******************************************************************* We will closed Sunday, May 29th and Monday, May 30th in observance of Memorial Day. ******************************************************************* Recovery and Rest Enjoy Memorial Day Weekend!

HERO WOD “MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run *RX+ 20/14lb Weight Vest **Partition the pull-ups, push-ups,

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 3 Deadlifts to2 Hang Clean (squat or power) to1 Shoulder Overhead

For Time: (6min hard cap) 40 Calorie Row or40 Calorie Bike or600m Run REST 2min from Hard Cap For Time: (20min cap)20 Calorie Row/Bike or 300m Run20 Dumbbell Snatch (alt arms)

Split Push Press to Split Jerk E3MOM 5 Split Push Press to 4 Split Jerk 4 Split Push Press to 3 Split Jerk 3 Split

Back Squat Build-Up E3MOM 5 x 5 For Time: (20min cap)800m Run/Row or 2k Bike40 Back Squats 75/55lbs RX+95/65 MRX 55/35 600m Run/Row or 1.5k Bike30 Front Squats400m Run/Row or 1k Bike20

“Gymnasty XXX” by DB For Time: (40min cap) 10 Burpee Toes to Bar15 Knees to Elbows30 WallBall Sit-Ups 20/14lbs MRX 14/1015 Handstand Push-Ups RX+ Strict30 Dips

Power Clean Cluster EMOM x 6min ODD Min = 1 Hang Power Clean to 1 Power Clean EVEN Min = Rest / Add Weight **Build

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 115/75Run 200m with

Snatch (Power or Squat) Build Up E2MOM5 – 4 – 3 – 2 – 1 – 1- 1 “Snatching Annie” For Time: (20min cap) 50 Double

Deadlifts & Rope Climbs Build-up E2MOM 5 Deadlifts – 1 to 3 Rope Climbs 5 Deadlifts – 1 to 3 Rope Climbs 5 Deadlifts –

Narrow & Wide Grip Bench Press Build-up E2MOM 10 Narrow Bench – 8 Wide Bench 8 Narrow Bench – 6 Wide Bench 4 Narrow Bench –

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/ 1k Bike (slap

Back & Front Squat Build-up E2MOM 10 Back Squats – 8 Front Squats 8 Back Squats – 6 Front Squats 4 Back Squats – 3

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)10 Ground to

“Murph’s Madness” by DB For Time: (40min cap) Run 800m2 Rounds of: *10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m 3 Rounds of:5

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

Hang Cleans & Cleans Build-up E2MOM 10 Hang Cleans – 8 Cleans 8 Hang Cleans – 6 Cleans 4 Hang Cleans – 3 Cleans 2

Overhead Squats to Overhead Lunges (stationary) E3MOM 7 Overhead Squats to 8 Overhead Lunges5 Overhead Squats to 6 Overhead Lunges3 Overhead Squats to 4 Overhead

Deadlifts & Sumo Deadlifts Build-up E2MOM 10 Deadlifts – 8 Sumo Deadlifts 8 Deadlifts – 6 Sumo Deadlifts 4 Deadlifts – 3 Sumo Deadlifts 2

“Nasty Girls” 3 Rounds For Time: (21min cap) 50 Air Squats 7 Muscle-Ups MRX Burpee Chest to Bar10 Hang Power Cleans 135/95lbs MRX 95/65 OR “Nasty

Happy Mother’s Day, CFHSV! All classes are canceled today.

“Mother May I ?” by DB For Time: (30min cap) 200m Run or Row or 0.5km Bike10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder to Overhead400m Run or Row or 1km Bike20

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

15 minutes to build up to a 5RM Bench Press “CINCO De Mayo” by DB 5min AMRAP: 5 Barbell Push-ups MRX Push-Ups5 Hang Split Cleans (alt

Star Wars WOD by DB “May the FORCE Be With You!” 6 Rounds For Time: (42min cap) 15 Darth Vader Deadlifts 12 Luke Skywalker Light Saber

Split Jerks & Overhead Lunges (stationary) E2MOM 6 Split Jerk – 6 Overhead Lunges 4 Split Jerk – 4 Overhead Lunges 2 Split Jerk –

Power Clean 3-3-3 EMOM Rest 2 minutes/adjust weights Hang Split Clean (alt. feet) 2-2-2- EMOM Rest 2 minutes/adjust weights Hang Power Clean 1-1-1 EMOM For

“Skywalker Like Skills” by DB 4 rounds for time: (24min cap) 21 Light Saber Swings 24/16 RX+ 32/24 MRX 20/12 15 Tie Fighter Thrusters 95/65

12min AMRAP: Buy-in1000m Run or Row or 2.5k Bike Then9 Hang Power Snatch18 Wallball Sit-Ups RX+ Wallball GHD REST 2min 12min AMRAP: Buy-in1000m Run or Row or 2.5k Bike Then9 Hang Power Snatch9

Build-up E2MOM 10 Power Cleans – 8 Back Squats 5 Power Cleans – 4 Back Squats 3 Power Cleans – 2 Back Squats “ALEXANDER” 5

Strict Press Build-Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 6min AMRAP: 8 Handstand Push-Up or 4 WallWalks MRX 2/4” Rise 8

5 min AMRAP or To Achieve: Max Bar or Ring Muscle-Us (Strict or Kip) or Max Weighted Pull-Up/Chest to Bar/Strict/Kip or Max Strict Pull-Ups or Strict Chest to Bar

Build Up to a 2RM Bear ComplexE3MOM x 5 Sets (1 rep of the following in order)1 Power Clean to1 Front Squat or 1 Squat

“Weakness Wake-Up” by DB For Time: (40min cap) – 40 C2B RX+ Strict C2B MRX Pull-upsRest 2min– 40 HSPU RX+ 40 Strict HSPU MRX HRPURest

Hero WOD “TOM” 25min AMRAP: 7 Muscle-ups (ring) MRX (ring or bar) 11 Thrusters 155/105 MRX 115/75 14 Toes to Bar *compare to 12 Apr

One Attempt Max Kettlebell Swings (American) *Athletes Choose your Load, can be different than WOD weight / non-stop/unbroken 40/32/28/24/16/12* 4 Rounds For Time: (32min cap)33/27 Calorie

“Team Seven” by Main Site 28min AMRAP: Partner A = 7 Handstand Push-Ups MRX 2/4″ risePartner B = 7 Thrusters 135/95lbs MRX 95/65 Partner A

Bench Press Build Up E2MOM 8 Wide Grip Bench Press – 4 Bench Press6 Wide Grip Bench Press – 3 Bench Press3 Wide Grip Bench

Clean & Jerk Build-Up E2MOM 4 – 2 – 4 – 1 – 1 – 1 “Huff, Puff, Blow & Go” by DB For Time: (20min

“Try To Tabata ” by DBFor Max Reps of Each Exercise: DB Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate DB Left Arm Thrusters

HAPPY EASTER Recovery and Rest Closed

10min AMRAP of OPT “Flight Simulator” 5 Unbroken Double Unders – 10 Unbroken Double Unders 15 Unbroken Double Unders – 20 Unbroken Double Unders25 Unbroken

For Time: (6min cap) 600m Row or600m Run or1.5km Bike 5 Rounds For Time: (20min cap)20 DumbBell Snatches (alt arms)2 Rope Climb 15′ RX+1 legless & 1 w/legs 15’

Squat Build Up E2MOM 8 Back Squats – 4 Front Squats 6 Back Squats – 3 Front Squats 3 Back Squats – 2 Front Squats

Bench Press E3MOM “Pick-em & Hold-em” by DB 10 – 10 – 10 – 10 “Peppermint Patty Cake” by DB For Time: (21min cap) Buy-in52 Patty

Overhead Build Up E2MOM 8 Push Press – 4 Split Jerks 6 Push Press – 3 Split Jerks 3 Push Press – 2 Split Jerks

Deadlift Build Up E2MOM8 Sumo Deadlifts – 4 Deadlifts 6 Sumo Deadlifts – 3 Deadlifts 3 Sumo Deadlifts – 2 Deadlifts 1 Sumo Deadlifts –

“Anabolic Annie” by DB For Time: (30min cap) 50 Double Unders50 Wallball Sit-ups 20/14lbs MRX 20/105 Squat Snatch 135/95 MRX 95/65lbs 40 Double Unders40 Wallball Sit-ups4

10 Rounds For Time: (30min cap)10 Pull-Ups RX+ Strict Pull-ups MRX Ring Rows 5 Hang Cleans 135/95 RX+165/115 MRX 95/65 10/7 Barbell Push-Ups MRX Push-ups Core

Build Up E2MOM 8 Strict Press – 4 Push Jerk 6 Strict Press – 3 Push Jerk 3 Strict Press – 2 Push Jerk 1

Clean Build Up E2MOM 8 Power Cleans – 4 Hang Squat Cleans 6 Power Cleans – 3 Hang Squat Cleans 3 Power Cleans – 2

“TeamMate LumberJack 20” For Time: (30min cap) Partner A ROW 200m / Partner B Run 200m 20 Alternating Deadlifts 275/185lbs MRX225/155 Partner A Run 200m /

Snatch Build Up E2MOM 8 Power Snatch – 4 Hang Squat Snatch 6 Power Snatch – 3 Hang Squat Snatch 3 Power Snatch – 2

HERO WOD “TERRY” For Time: (50min cap) 1 mile Run 100 Push-ups 100m Bear Crawl 1 mile Run100 Push-ups 100m Bear Crawl 1 mile Run *compare

Run/Row 400m or 1k Bike x 3 times E3MOM (score is slowest time) REST 3min then start WOD 3 Rounds For Time: (16min cap) 6 Over

“BodyWeight BlowOut” by DB 3 Rounds for Reps of: 1min Bodyweight Deadlifts1min Handstand Push-Ups MRX 2/4” rise or BW Shoulder to Overhead 1min Strict Pull-ups MRX Ring

Deadlifts 4 Deadlifts EMOM x 3 min Rest 2min / add weight 2 Deadlifts EMOM x 3 min Rest 2min / add weight 1 Deadlifts

Push Press / Jerks 4 Push Press / Jerks EMOM x 3 min Rest 2min / add weight 2 Push Press / Jerks EMOM x

********************************************************************************************************************************************************************* Congratulations to our Individual Quarterfinal Athletes for an awesome weekend representing themselves and CrossFit Huntsville! ********************************************************************************************************************************************************************* Front Squats 4 Front Squats EMOM x 3

“Baloo’s Bare Necessities” by DB For Time: (20min cap) 10 Bear Complex 95/65 RX+ 135/95 MRX 75/55 100 Double Unders8 Bear Complex 115/75 RX+ 155/105 MRX

“ONE Mile Dual For Time” by DB For Time: (10min cap) 400m Row/Run – Rest 1min200m Run/Row – Rest 1min400m Row/Run – Rest 1min200m Run/Row –

“Timed Chipper” by DBIn Front of a Clock Set for 39 minutes: 5min of – Row or Bike for Calories Rest 1min 4min of – Kettlebell Swings 24/16kgs RX+32/24

Pause Bench Press E3MOM 5 x 5 (3 second pause in bottom/on chest) Team WOD 3 Rounds For Time: (15min cap)Partner 1 – 200m Row Partner

Power Snatch & Hang Power Snatch E2MOM 4 Power Snatch – 4 Hang Power Snatch 3 Power Snatch – 3 Hang Power Snatch 2 Power