Spend 5 minutes working on Thruster Technique Spend 5 minutes working on Pull-up Technique Benchmark WOD “FRAN” 21 – 15 – 9 Reps For Time: (15min

“Cardio Kerfuffle” by DB 5 Rounds For Time: (20min cap) 50 Double Unders5 Burpees10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Burpees10 Left Arm Dumbbell

30min AMRAP: 10 Deadlifts 185/125 RX+225/155 MRX 135/95 200m Run/Row or 0.5k Bike10 Toes to Bar or Wallball Sit-Ups 20/14lbs MRX 20/10lbs 15 Deadlifts 400m Run/Row or 1k Bike 15 Toes

TEAM Chipper WOD For Time: (35min cap)100 Kettlebell Swings (1 Swings KB, 1 holds KB Goblet Squat) 80 Barbell Push-Ups (both in plank alternating reps) 60

Back Squats E2MOM *find a 3RM 3 – 3 – 3 – 3 – 3 – 3 – 3 9min AMRAP: 21 Front Squats9 Muscle-Ups

Strict Press E2MOM *find a 3RM 3 – 3 – 3 – 3 – 3 – 3 – 3 For Time & Unbroken: (16min cap)

Hang Power Clean E2MOM 4 – 3 – 2 – 1 – 1 – 1 Start on a 4min Clock; Complete: 20 Toes to Bar or Wallball

“Pick Your Poison” by DB For Time: (35min cap) 2000m Row 1 Mile Run 4k Bike REST 4 min 30 Ring Muscle Ups 60 Chest to

“Double Up Elizabeth” by DB For Time: (21min cap) 63 Double Unders 21 Cleans 135/95 RX+155/105 MRX 95/65 21 Ring Dips MRX Bar Dips 45

“Francy” by DBFor Time: (20min cap) 400m ROW/Run or 1k Bike21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Pull-Ups RX+ Chest to Bar400m RUN/Row or 1k Bike15 Overhead Squats15 Toes

Deadlift Build-Up E3MOM Deadlift – 10 @ 50% Sumo Deadlift – 8 @ 60% Deadlift – 6 @ 70% Sumo Deadlift – 4 @ 80%

Bench Press E2MOM **find a 3RM** 3 – 3 – 3 – 3 – 3 – 3 – 3 7min AMRAP: 10/7 Calorie Row/Bike10 Handstand

Front Squat E2MOM *find a 3RM* 3 – 3 – 3 – 3 – 3 – 3 – 3 For Time & Unbroken: (20min cap) 40

“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

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

“The Big Bear Complex” 15min Achieve a 1RM Bear Complex 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push

For Time & Unbroken: (30min cap) 200m Run/Row or 0.5k Bike or 50 Double Unders20 Barbell Push-Ups MRX Push-Ups1 Split Jerk 165/115 RX+205/135 MRX 115/75 200m Run/Row or 0.5 Bike or 50 Double Unders20

Power Snatch to Hang Power Snatch E3MOM 4 Power Snatch to 1 Hang Power Snatch 3 Power Snatch to 2 Hang Power Snatch 2 Power

Death by 10meters for 10min: With a running clock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the

Bench Press E3MOM 10 @ 55-60% – 10 @ 60-65% – 10 @ 65-70% – 10 @ 70-75% 9min AMRAP: 3 Deadlifts 275/185 RX+315/225 MRX

Cleans & Hang Cleans E2MOM 4 Power Clean – 4 Hang Cleans 3 Power Clean – 3 Hang Cleans 2 Power Clean – 2 Hang

“KALSU” Hero WOD (RX+) For Time: (45min cap) 100 Thrusters 115/75 RX+135/95lbs MRX 95/65 **Start with/At the beginning of every minute perform 5 Burpees, for the

“JERRY” For Time: (40min cap) Run 1 mileRow 2KRun 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High

3 Rounds For Time: (33min cap)30 Barbell Push-Ups MRX Push-Ups 25 Calorie Row / Bike or 400m Run20 Deadlifts 165/115lbs MRX 115/75 15 Over the Bar Burpees10 Hang

EMOM x 4min Barbell Snatch Warm-Up = 1 Power Snatch to 1 Hang Power Snatch to 1 Overhead Squat to 1 Snatch Balance to 1

10min Achieve a 1RM: Weighted Strict Pull/Chin-up -Weighted Kipping Pull/Chin-up For Time & Unbroken: (30min cap) 200m Run/Row or 0.5 Bike20 Toes to Bar or Wallball Sit-ups Rest 1min 400m

Cleans & Clusters E2MOM 6 TnG Power Cleans (PC) @ 65-70%6 Hang Squat Cleans (HSC) @ 65-70%3 Clusters of 1PC to 1 HSC @ 65-70%

Overhead Build-Up E3MOM Strict Press – 10@50% Push Press – 8 @ 60% Push Jerk – 6 @ 70% Strict Press – 4 @ 80%

Squat Build-Up E3MOM Back Squat – 10 @ 50%Front Squat – 8 @ 60%Overhead Squat – 6 @ 70%Back Squat – 4 @ 80%Front Squat

“The Tequilla Flu 2” by DB 9min AMRAP: Buy In: 800m Run or Row or 2k Bike 8 Hang Squat Cleans7 Burpee Heel/Feet Clap Over the Bar REST 2min/transition 9min

All Classes Are Canceled Today. Happy New Year CrossFit Huntsville!

“Annie’s Playtime” by DB For Time: (40min cap) 500m Row /Run or 1.2km Bike50 Kettlebell Swings 24/16kgs RX+ 30/24 MRX 20/12kgs 50 Double Unders50 Wallball Sit-ups 20/14lbs MRX

Split Clean & Squat Clean (Alt Lifts) E2:30MOM 6 Split Clean – 4 Squat Cleans 4 Split Clean – 2 Squat Cleans 2 Split Clean

1 Set of Max Unbroken Handstand Push-Ups **cannot rest on floor on head with hands off floor** Split Jerk (alt feet) E2MOM 6 – 4

Deadlifts & Sumo-Deadlifts Alternate Lifts E2:30MOM 9 Deadlifts – 9 Sumo Deadlifts 6 Deadlifts – 6 Sumo Deadlifts 3 Deadlifts – 3 Sumo Deadlifts MainSite

Closed Rest & Recovery ***************************************************************** Christmas Holiday Schedule! Saturday 12/25: closed — Merry Christmas CFHSV! Sunday 12/26: closed Monday 12/27 – Thursday 12/30: regular schedule Friday 12/31: 7am, 8am,

Christmas Day Closed Merry Christmas CFHSV! ***************************************************************** Christmas Holiday Schedule! Saturday 12/25: closed — Merry Christmas CFHSV! Sunday 12/26: closed Monday 12/27 – Thursday 12/30: regular schedule Friday

**************************************************************** LIMITED SCHEDULE TODAY! 7AM, 8AM AND 9AN ONLY. **************************************************************** “Santa’s Helpers” by DB For Time: (40min cap) Elves’ Helen 2 Rounds: 400m Run21 Kettlebell Swings

DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 MRX 75/55 2 Thrusters 3 Sumo Deadlift High Pull 4 Barbell Push-Ups

Bench Press E3MOM 10 – 20 – 5 – 15 – 5 “Reindeer Racing” by DB 6min AMRAP: 600m Run, Row or 1.5k BikeThen 12 Dumbbell Snatch

Shoulder to Overhead & Front Squats E2:30MOM *From Floor* (alternate lifts) 6 Shoulder to Overhead – 9 Front Squats 4 Shoulder to Overhead – 6

“Operation Just Cause” by DB For Time: (33min cap) 1 Round: 75 American Ranger Kettlebell Swings 75 Deadly Double Unders REST 1min 2 Rounds: 20 PDF

“RYAN” 5 Rounds For Time: (35min cap)7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips 21 Burpees *Burpees to a 45/25lb Plate. Maplewood, MO Firefighter, Ryan

“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run80 Jingle Bell Swings 24/16kgs RX+ 30/24kgs MRX 20/12kgs 800m ROW or Bike 2k80 Double-unders 600m Run60

Strict Press E3MOM7@75% – 6@80% – 5@85% – 5@85% For Time Alternating Reps of: (18min cap) 10 – 9 – 8 – 7 – 6 –

Duathlon For Time: (12min cap) Combo (2) of any of the following: 6min AMRAP: 800m Row/Run or 2k Bike Then 6 WallBall Shots 20/14lbs to 10/9’ MRX 20/10

Snatch Build Up 2 Power Snatch to 2 Hang Power Snatch EMOM x 4min (Warm-up/Primer) Rest 2min 1 Power Snatch to 1 Hang Power Snatch E2MOM x

Front Squat E3MOM7@75% – 6@80% – 5@85% – 5@85% 25min AMRAP: 5 Front Squat 155/105 RX+205/135 MRX115/75 10 Pull-Ups RX+ Chest to Bar MRX Ring

Bench Press E3MOM10@50% – 10@60% – 10@70% – Max Reps@80% – Max Reps@50% 5 Rounds For Time: (15min cap)5 Barbell Push-ups MRX Push-ups 5 Deadlifts 135/95

“The Seven” 7 Rounds For Time: (45min cap) 7 Handstand Push-Ups MRX 2/4″ rise 7 Thrusters 135/95lbs MRX 95/65 7 Knees to Elbows7 Deadlifts 245/165lbs MRX

For Time: (35min cap)100 Double Unders RX+150 Double Unders MRX 50 Double Unders 10 Strict Press 95/65lbs RX+115/75 MRX 75/55 10 Wallball Sit-Ups 20/14lbs MRX 20/10lbs200m

Snatch Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 MainSite WOD (RX+) For Time: (20min cap) 40 Dumbbell Snatch (alt)

Hang Squat Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 For Time: (18min cap)400m Row/Run or 1k Bike21 Barbell Push-Ups MRX

Split Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 Team WOD 16min AMRAP: Partner 1 – 2 Wall

“Pearl Harbor” by DB For Time: (36min cap) 7 Ground to Overhead Gun Salute 115/75 RX+135/95 MRX95/65 Run 400m for Battleship Arizona19 Torpedo Toes to Bar

Overhead Squats E3MOM7@70% – 6@75% – 5@80% – 4@85% 15min AMRAP: 10 Overhead Squats 95/65 RX+135/95 MRX 75/5515 Wallball Step-Ups10 Chest to Bar Pull-Ups RX+5

“SHAM” 7 Rounds For Time: (21min cap) 11 Bodyweight Deadlifts 100-meter Sprint *compare to 29 Dec 19; 8 Oct 2017; 14 Dec 2014* Air Force

“CFr’ Test 1” by DBFor Time: (25min cap) 25 Overhead Squats 135/95 MRX 95/65 200m Run, Row or 0.5k Bike 25 Chest to Bar Pull-ups MRX Pull-Ups 200m

Bench Press E3MOM7@75% – 6@80% – 5@85% – 5@85% 10min AMRAP: 5 Toes to Bar10 Push-ups15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 30 Double

Hang Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 TEAM WOD 3 Rounds For Time: (20min cap) Partner 1

Deadlift E3MOM7@75% – 6@80% – 5@85% – 5@85% 5min AMRAP: 5 Sumo Deadlifts 225/155lbs RX+275/185 MRX 185/1255 Over the Bar Burpees5 Deadlifts3 Muscle-Ups (bar or

Push Press E3MOM7@75% – 6@80% – 5@85% – 5@85% For Time & Unbroken: (21min cap)21 Barbell Push-Ups MRX Push-Ups21 Power Cleans 95/65 RX+115/75 MRX 75/55 400m

Back Squat E3MOM7@75% – 6@80% – 5@85% – 5@85% 13min AMRAP 9 Box Jumps 24/20 MRX 20/18” or 27 Double Unders 9 Front Squats 95/65 MRX 75/559

15min Build-up Clean & Jerk, Muscle-Ups and Prep for WOD Main Site New Benchmark WOD “Lyla” 10 – 9 – 8 – 7 – 6

CrossFit Huntsville 9th Annual “Iron Bowl & College Gameday WOD“ 1st Quarter: 4 min AMRAP: 200m Kick Off Touchdown RUN (buy-in) Then, 10 Help a

**REMINDER** Limited Classes Today! 8am, 9am and 10am ONLY All other classes canceled. We will NOT have childcare today. *********************************************************************** “Pochantos & John Smith” by

Happy Thanksgiving CrossFit Huntsville! All Classes Cancelled ****************************************************************** Thanksgiving Schedule! Thursday 11/25: Thanksgiving Day: CLOSED Friday 11/26: Limited schedule! Classes at 8am, 9am and 10am only. All

**REMINDER** Limited Schedule Today! We will have classes at 5am, 6am, 7am, 815am, 915am, 1015am Open Gym and 1130am only. We will CLOSE AT 12:30PM

1200m Row / Run or 3k Bike for Time: (10min cap) MainSite WOD 15min AMRAP: 25 Toes to Bar50 Burpees (open hip clap hands over

Sumo Deadlifts E3MOM7@70% – 6@75% – 5@80% – 4@85% 4 Sprint Rounds For Time: (24min cap) 200m Run / Row or 0.5k Bike 15 Kettlebell Swings 24/16kgs RX+32/24

“Ned” 7 Rounds For Time: (45min cap)11 Back Squat Bodyweight MRX 75% BW 1000m Row Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a

For Time: (26min cap)21 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12 21 Goblet Squats9 Muscle Ups (bar or ring) MRX Burpee Chest to Bar

Hang Split Snatch & Split Jerk Build-Up E2MOM (alt each 2min) 1 – 1 – 1 – 1 – 1 – 1 – 1 –

Power Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 MainSite WOD (RX+) 10min AMRAP: 5 Power

Bench Press E3MOM7@70% – 6@75% – 5@80% – 4@85% 6min AMRAP: 6 Over Bar Burpees6 Split Jerk 115/75 RX+135/95 MRX 95/65 Rest 2min 4min AMRAP:

Front Squat E3MOM7@70% – 6@75% – 5@80% – 4@85% For Time: (20min cap)20 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 200m Run / Row or 0.5km

HERO WOD “JT” 21 – 15 – 9 For time: (18min cap) Handstand Push-Ups MRX 2/4″ RiseRing Dips MRX Bar DipsPush-Ups *Compare to 23 Jun 20;

HERO WOD “SCOTTY” 11min AMRAP: 5 Deadlifts 315/215 MRX 255/175lbs 18 Wallball Shots 20/14 to 10′ MRX 20/10 to 9′ 17 Over the Bar Burpees

3 Rounds For Time: (30min cap)600m Run / Row or 1.5km Bike15 Hang Cleans 155/105 MRX 95/65 15 Box Jumps 24/20” MRX 20/18”15 Toes to Bar-15 Shoulder to

Back Squat E3MOM7@70% – 6@75% – 5@80% – 4@85% 12min AMRAP: 4 Muscle Ups (bar or ring) MRX Burpee Chest to Bar 8 Front Squats

“LUMBERJACK 20″ For Time: (40min cap)20 Deadlifts 275/185lbs MRX 225/155 Run 400m20 Kettlebell Swings 32/24kgs MRX 24/16Run 400m20 Overhead Squats 115/75lbs MRX 75/55 Run 400m20 BurpeesRun

*Marine Corps Birthday* HERO WOD “HANSEN” 5 Rounds For Time: (40min cap)30 Ketllebell Swings 32/24kgs MRX 24/16kgs 30 Burpees 1″ jump clap hands over head30 Wallball

Strict Press E3MOM 7@70% – 6@75% – 5@80% – 4@85% For Time: (18min cap)150 Double Unders or 40 Box Jumps 24/20 MRX 20/18” 21 Handstand Push-Ups15 Hand Release

12min Deadlift Build-up & Prep for WOD “The Walking Dead 5K” by DB 5 Rounds For Time: (33min cap) 6 Deadlifts 315/215lbs RX+365/240 MRX 255/175 1000m

HERO WOD “JJ” For Time: (25min cap)1 Clean 185/135lbs MRX 125/85 10 Parallette Handstand Push-Ups MRX Handstand Push-Ups 2 Cleans9 Parallette Handstand Push-Ups MRX Handstand Push-Ups3

For Time: (30min cap)800m Run / Row or 2k Bike21 Left Arm Dumbbell Thrusters 50/35lbs MRX 35/20 21 Chest to Bar RX+ Strict C2B MRX Pull-Ups21 Right Arm

14min Build-up to 3RM Hang Snatch 6 Rounds For Time: (18min cap) 6 Bar Facing Burpees 9 Hang Power Snatch Power 12 Wallball Sit-ups RX+ GHD

16min Build-up to 3RM Bench Press 12min AMRAP: 12/10 Calorie Row / Bike or 200m Run6 Ring Dips RX+ Ring Strict MRX Bar Dips9 Sumo Deadlifts 185/125

13min Cluster Build-up of:1 Power Clean to 2 Hang Power Clean to 3 Thrusters For Time: (16min cap) 3 Rounds of: 5 Power Cleans 115/75 RX+135/95

“KB’s vs. WB’s” by DB 10min AMRAP: 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 Kettlebell Goblet Squats10 Toes to Bar MRX Plate V-Ups 15/10lbs

JASON vs. FREDDY 2 by DB “JASON” 13min AMRAP:Buy-in Trick of 1000m Row / 2.5km Bike Then 13 Sumo Deadlift High Pull 95/65 MRX 75/55

“The Climb & Fall” by DB For Time: (40min cap) 100 Double-Unders10 Handstand Push-Ups or 10 Shoulder to Overhead RX+ 8/4″ deficit 200m Run / Row or 0.5k Bike20 Dips

Snatch Cluster Build Up E2MOM x 14min *1 Snatch to 1 Hang Snatch* “KettleBell Killed the CrossFit Star” by DB For Time: (16min cap) 13 Kettlebell

Alternating Rep Team WOD 20min AMRAP: 10 Alternating Partner Deadlifts (5 each, hold at top) 10 Alternating Over the Bar Burpees (5 each, same bar)

Overhead Squat Build Up E3MOM 5 sets x 5 reps **Building Up to a 5RM* For Time: (15min cap)21 Overhead Squats 95/65lbs RX+135/95 MRX 75/5521 Box

Thank you CrossFit Huntsville for showing up and showing out in support of Barbells For Boobs! Here are our raffle winners! Camp Chef Grill —

“GRACE” For Time: (10min cap)30 Clean & Jerk 135/95lbs MRX 95/65 (ground to shoulder to overhead) REST 5min “Grace on the GO” by DB For Time: (16min

“Nickman” 10 Rounds For Time: (45min cap)200m Farmers Carry w/ DB 50/35 MRX 35/20 RX+ Carry a 50&35 / 35&20lb 10 Strict Pull-Ups RX+ 35/20lb Strict

MainSite WOD For Time: (30min cap)75 Kettlebell Swings 24/6kgs RX+32/24 MRX 20/12 Run 1mile or Row 1600m or 4k Bike 75 Kettlebell Swings Core Development & Stretching 30 Right Knee