Differing Deadlifts Build Up E2MOM 10 Deadlifts – 10 Sumo Deadlifts10 Left Arm & 10 Right Arm Kettlebell Suitcase Deadlifts 5 Deadlifts – 5 Sumo

Split Push Press & Split Jerk E2MOM 6 Split Push Press – 5 Split Jerks 4 Split Push Press – 3 Split Jerks 2 Split

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

For Time: (8min cap) 1000m Row or 800m Run or 2.5km Bike *compare to 22 Sep 21; 10 Oct 20* Six 3min Rounds: 400m Row/Run or 1k Bike15 Sumo Deadlift

In 15min Establish a Weighted 1 rep Max Strict Pull-up/Chin-up1 rep Max Kipping Pull-up/Chin-up Max set of Strict Pull-ups unbroken MainSite WOD 3 Rounds For

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

Bench Press E2MOM 5 – 15 – 3 – 2 – 10 – 1 – 1 13min AMRAP: 21/17 Calorie Row/ Bike or 400m Run15/13 Barbell Push-ups MRX

Overhead Squat & Squat Snatch E2MOM 4 Overhead Squats – 4 Squat Snatch 3 Overhead Squats – 3 Squat Snatch 2 Overhead Squats – 2

Athlete’s Choice: For Time: 40min cap) 600m Run, Row or 1.5K Bike 50 Deadlifts 95/65 RX+ 115/75 MRX 75/55 50 Air Squats 500m Run, Row or

HERO WOD “HAVANA” 25min AMRAP: 150 Double-Unders50 Push-ups15 Power Cleans 185/125 MRX 135/85lbs Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died

10 Rounds For Time: (40min cap)200m Row / Run or 0.5k Bike8 Over the Bar Burpees6 Deadlifts 115/75 RX+135/95 MRX 95/65 4 Hang Squat Cleans2 Shoulder to Overhead

***DUE TO LOGISTICS, CLASSES MAY RUN APPROXIMATELY 10 MINUTES OVER*** OPEN WOD 22.3 For Time: (12 min cap) 21 Pull-Ups 55+ Jumping Chin-Over Bar Pull-Ups 42

Hang Power Snatch E2MOM 4 – 4 – 3 – 3 – 2 – 2 – 1 – 1 9min AMRAP: 18 Dumbbell Snatch (alt

Push Press & Split Jerk E2MOM 4 Push Press – 4 Split Jerks 3 Push Press – 3 Split Jerks 2 Push Press – 2

Back Squat & Front Squat = E3MOM 4 Back Squats – 4 Front Squats 3 Back Squat – 3 Front Squats 2 Back Squat –

Athlete’s Choice: 12 minute AMRAP: Buy In: 800m run Then, 9 Barbell Push-Ups MRX Push-Ups 12 Hang Power Cleans 95/65 RX+ 135/95 MRX 75/55 48

“Wacked Out Helen” For Time: (30min cap) 800m Run 42 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 24 Pull-Ups400m Run21 Ketttlebell Swings 12 Pull-Ups 200m Run 11

OPEN WOD 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts 225/155 MRX 185/125 Teenagers 14-15 135/95 Bar Facing Burpees *Scaled ages 16-54: 135/95, step over bar *Scaled 55+:

“Bring Sally Up” Squats 135/95 115/80 95/65 or use a weight that you can do 20 reps unbroken *Start with bar on back; Song Plays – follow

Hang Power Clean E2MOM 5 – 11 – 3 – 2 – 11 – 1 – 1 11min AMRAP: 200m Row/Run or 0.5k Bike11 Hang

Bench Press & Sumo Deadlift E2MOM 4 Bench Press – 4 Sumo Deadlifts 3 Bench Press – 3 Sumo Deadlifts 2 Bench Press – 2

“BULGER” 10 Rounds For Time: (35min cap)Run 150 meters MRX 100 meters7 Chest to Bar Pull-ups MRX 7 Pull-Ups7 Front Squats 135/95lbs MRX 95/65 7 Handstand

“Where’s the BarBell?” by DB For Time: (35min cap) 800m Run/ROW or 2km Bike5 Ring Muscle-Ups MRX Chest to Bar Pull-ups25 WallBall Shots 20/14 to 10/9′ MRX 20/10

OPEN WOD 22.1 Complete as many rounds as possible in 15 minutes of: 3 Wall Walks 12 Dumbbell Snatches 50/35 55+/Teens 14-15 35/20 15 Box

Team WOD 6 Rounds For Time: (20min cap)8 Synchronized Hang Power Snatch8 Alternating Over the Box Burpees RX 24” MRX 20” 16 Partner Passing Wallball Sit-ups

Back Squat Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 For Time: (20min cap) 400m Run/Row or 1k Bike 40 Pull-ups

Clean & Jerk E2MOM (Build up) 3 – 2 – 2 – 1 – 1 – 1 – 1 – 1 “Bob the Builder” by

Bench Press 15 min to achieve a 20 rep max Bench Press “Presidential Picks” by DB 5 Rounds For Time: (20min cap) 15 Box Jumps/Step-ups 24/20” or 10

“CrossFit Total” 15 minutes 3 attempts at the Squat 15 minutes 3 attempts at the Press 15 minutes 3 attempts at the Deadlift *The order

For Time: (30min cap)400m Run/Row or 1k Bike40 Thrusters 75/55lbs RX+95/65 MRX 45/35lbs 400m Run/Row or 1k Bike40 Over the Bar Burpees200m Run/Row or 0.5k Bike20 Thrusters200m Run/Row or 0.5k Bike20 Over the Bar

Based On Open WOD 20.3 For Time: (*21min cap*)21 Deadlifts 225/155lbs MRX 185/125lbs21 Handstand Push-Ups MRX Double Dumbbell Push Press 35/20 15 Deadlifts15 Handstand Push-Ups MRX

Bench Press Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 2min AMRAP: 12/10 Calorie Row/Bike or 200m Run*to Max Kettlebell

Hang Squat Clean Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 10 Rounds For Time: (20min cap)2 Burpee Muscle-ups

Open WOD 21.2 (repeat of 17.1) For Time: (20min cap) 10 DumbBell Snatches (alt arms) 50/35lbs MRX 35/20lbs15 Burpee Box Jump Overs 24/20” MRX 24/20″ (step-ups

Valentine’s Day WOD! (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10 sets (5 each valentine alternating) of 5 Thrusters (one

HERO WOD “CAPOOT” For Time: (50min cap) 100 Push-ups 800m Run75 Push-ups1200m Run50 Push-ups1600m Run25 Push-ups2000m Run Officer James Lowell Capoot, of the Vallejo Police Department,

5 Rounds For Time: (30min cap) 21 Calorie Row/Bike or 300m Run 15 Pull-ups RX+ Chest to Bar MRX Ring Rows9 Deadlifts 275/175 RX+315/205 MRX 205/125 Rest 1min

Open WOD 11.5 20min AMRAP: -5 Power Cleans 145/100lbs MRX 130/75lbs -10 T2B -15 WallBalls 20/14lbs 10/9’ MRX 20/10 9’ Core Development -1min GHD Sit-up

“DBs vs KBs” by DB 3 Rounds For Time: (25min cap) 15/12 Calorie Row/Bike10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Over the Dumbbell Burpees10

Strict Press Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 -1 8min AMRAP: 40 Doubles4 Wall Walks8 Hand Release Push-ups

Front Squat Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 -1 For Time: (19min cap) 20 Air Squats 200m Run /

Open WOD 13.2 10min AMRAP: 5 Shoulder to Overhead 115/75lbs MRX 95/5510 Deadlifts15 Box Jumps/Step-Ups 24/20” MRX 20” Workout 13.2 DB *Starts Immediately after 13.2* 8min

“Michael Loves Nicole” by DB 30min AMRAP: 800m Run / Row or 2k Bike50 Wallball Sit-Ups 20/14lbs MRX 20/10lbs50 Hip / Back ExtensionsMax Rep Pull-Ups MRX Max

6 Rounds For Time: (30min cap)24 Calorie Row / Bike or 400m Run MRX 75/55 18 Hang Power Snatch 95/65 RX+115/75 MRX 75/55 12 Barbell Push-ups MRX Push-ups

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 55+

Sumo-Deadlift Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 -1 3 Rounds For Time: (19min cap)5 Sumo Deadlifts 315/205 RX+ 405/255

Power Clean to Shoulder to Overhead Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 “Punxsutawney Phil” by DB

Team Row or Bike Races For Time: (15 min cap) Partner 1 – 30/25 Calories – Partner 2 – 30/25 Calories Partner 1 – 25/20

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