For Time: (40min cap) 400m Run, Row or 1K Bike,Then,10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Overhead Squat Build Up 5×3 E3MOM **Building up to a 3RM** “NANCY” 5 Rounds For Time: (21min cap) 400m Run 15 Overhead Squats 95/65 MRX

Bench Press E3MOM 10 – 5 – 10 – 5 – 15 8min AMRAP: 4 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 6 Push

2 Rounds For Time: (25min cap)15 Muscle-Ups MRX 15 Chest to Bar / 2nd Round 15 Dips 30 Calorie Row/Bike or 600m Run50 Wallball Shots 20/14 to 10/9’

2min AMRAP: 5 Power Cleans 95/65 RX+115/75 MRX 75/55 5 Over the Bar Burpees Rest 2min 2min AMRAP: 10 Thrusters 5 Toes to Bar Rest

Deadlift Build Up 5×3 E3MOM **Building up to a 3RM** 20min AMRAP: 60 Double Unders30 Russian Kettlebell Swings 24/16 RX+32/24 MRX20/12 15 Box Jump Over

“LOREDO” 6 Rounds For Time: (45min cap) 24 Squats 24 Push-ups24 Walking lunge steps 400m Run U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas,

5 Rounds For Time: (35min cap) 10 Hang Cleans 135/95 RX+165/115 50 Double Unders MRX 95/65 20 Pull-ups RX+ Chest to Bar MRX Ring Rows 400m

5 Rounds For Time: (40min cap)20 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9′20 Sumo Deadlift High Pull 75/55 MRX 65/4520 Box Jumps 24/20 MRX

Squat Build Up E2MOM Overhead Squat 5 – 3 – 1 Front Squats 4 – 2 – 1Back Squats 3 – 2 – 1*Build up

Push Press Build Up 5×3 E3MOM **Building up to a 3RM** 6min AMRAP: 6 Handstand Push-Ups RX+ 6/4” deficit MRX 2/4” rise6 Toes to Bar6

Hang Snatch Build Up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 For Time: (20min cap) 200m Run 20 Hang

“BARBARA” 5 rounds, each for time of: (40min cap) 20 Pull-ups (chin over bar)30 Push-ups (strict)40 Sit-ups (abmat, anchored) 50 Squats (to wallball okay) Rest exactly

“DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for time: (21min cap) Deadlift 225/155 MRX 185/125Burpees (regular with 1 inch jump)

For Time: (40min cap)60 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9’60 Double Unders6 Squat Cleans 155/105 RX+185/125 MRX 115/75 200m Run 50 Toes to

Split Jerk Build Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 For Time: (18min cap)800m Run, Row or 2K Bike21 Shoulder

Sumo Deadlift Build Up 5×3 E3MOM **Building Up to a 3RM** 5min AMRAP: 7 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/5514 Box Jumps 24/20

We are beyond excited to announce that CrossFit Huntsville athlete LJ Ray has qualified to compete at the 2021 No Bull CrossFit Games! LJ will

Bench Press Build Up 5×3 E3MOM **Building Up to a 3RM** “OMAR” For Time: (22min cap)10 Thrusters 95/65 MRX 75/5515 Bar Facing Burpees20 Thrusters25 Bar Facing

15 min to achieve a 1RM Front Squat 21 – 15 – 9 Reps For Time: (18min cap) Hang Squat Clean 135/95 RX+155/105 MRX 95/65

“ABBATE” For Time: (40min cap)1 Mile Run21 Clean & Jerks 155/105 MRX 115/75 800m Run21 Clean & Jerks1 Mile Run U.S. Marine Corps Sergeant Matthew T.

“The Running Chipper” by DB For Time: (40min cap) 200m Run 10 Muscle-Ups Bar or Ring MRX Burpee Chest to Bar 200m Run20 Kettlebell Goblet Squats400m Run 30

15 min to achieve a 10RM Deadlift 3 Rounds For Time: (15min cap)5 Deadlifts 225/155 RX+275/185 MRX185/125 10 Barbell Push-ups MRX Push-ups15 Wallball Sit-ups 20/14 MRX

Hang Clean & Jerk Build Up E2MOM 4 – 3 – 2 – 1 – 1 – 1 3min AMRAP: 10 Hang Clean & Jerks

30min AMRAP: 60 Double Unders30 Dumbbell Snatch, (alt) 50/35 MRX 35/20 20 Toes to Bar10 Power Snatch 115/75 RX+135/95 MRX95/65 Rest 1min after each round

15 min to achieve a 1RM Back Squat 6min AMRAP:10 Chest to Bar Pull-Ups or 5 Bar Muscle-Ups MRX Pull-ups5 Overhead Squats 95/65 RX+115/75 MRX 75/55 10

All classes are canceled. Happy Independence Day, CrossFit Huntsville! ********************************************************************* 4th of July Weekend Schedule Saturday, 7/3: All regular classes, OPEN GYM CANCELED Sunday, 7/4:

All classes are canceled. Happy Independence Day, CrossFit Huntsville! ********************************************************************* 4th of July Weekend Schedule Saturday, 7/3: All regular classes, OPEN GYM CANCELED Sunday, 7/4:

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

15 min to achieve a 10RM Front Squat 10min Ascending AMRAP: 2 Squat Clean Thrusters 135/95 RX+ 155/105 MRX 95/652 Over the Bar Burpees2 Chest

1 Power Snatch to 1 Hang Power Snatch E2MOM x 3 sets1 Power Snatch E2MOM x 3 sets1 Hang Power Snatch E2MOM x 3 sets

15min to Achieve a Max Distance Handstand Walk MainSite WOD 5 x 3min AMRAP: 200m Run with WallBall 20/14lbs MRX 20/10 Max Reps WallBall Shots

15min to Achieve a 5 RM Hang Clean 6min AMRAP: 3 Muscle-Ups (ring or bar) MRX 3 Chest to Bar6 Barbell Push-ups MRX Push-ups9 Hang

10min to Achieve a 10 RM Strict Press For Time: (20min cap) 20 Burpee Box Jumps Then 5 – 10 – 15 – 20 Reps of:

“Aerobic Annie” by DB For Time: (30min cap) 500m Row or 1.2km Bike50 Double Unders50 Military Anchored Sit-ups RX+ 50 GHD 400m Run or 1km Bike40 Double Unders40 Military Anchored

15min to Achieve a Max Height Box Jump “An AMRAP Chipper” by DB 3min AMRAP: 12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’

15min to Achieve a 1 RM DeadLift 7min AMRAP: 14 Calorie Row or Bike7 Deadlifts4 Over the Bar Burpees Rest 3min 7min AMRAP: 14 Calorie Row or Bike14 Russian

Push Jerk E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 For Time: (13min cap)10 Strict Press 95/65 RX+135/95 MRX 75/55

20min to Achieve a 20 RM Back Squat For Time: (14min cap) 200m Run /Row or 0.5km Bike Then 2 – 4 – 6 – 8 – 10

“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

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

“For Our Father!” by DB For Time: (40 min cap) 400m Run /Row or 1km Bike50 Thrusters 95/65 RX+ 115/75 MRX 75/55 50 Pull-Ups RX+ Chest to

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

Tempo Front Squat E3MOM 5 Sets x 5 Reps @ 50 – 75% **3sec control down – 2sec hold/pause – 1sec Explode up** 6min AMRAP

Tempo Bench Press E3MOM 5 Sets x 5 Reps @ 50-75% **3sec control down – 2sec hold/pause – 1sec Explode up** 10min AMRAP: 10 Barbell

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 Burpees

“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 (Bar or

For Time: (30min cap)20 Power Cleans 135/95 RX+165/115 800m Run / Row or 2k Bike20 Hang Power Cleans MRX 115/75 200 Double Unders20 Power Cleans400m Run / Row or 1k

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 13min AMRAP: 25 Hang Power Snatch 95/65 RX+115/75 MRX 75/55

Tempo Back Squat E3M 5 Sets x 5 Reps @ 50 – 75% **3sec control down – 2sec hold/pause – 1sec Explode up** 2min AMRAP

Tempo Strict Press E3MOM 5 Sets x 5 Reps @ 50 – 75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Control Down** 2

“Cindy” 20min AMRAP: 5 Pull-Ups10 Push-Ups (strict) 15 Air Squats OR 20min AMRAP: 3 Bar or Ring Muscle-ups 6 Handstand Push-Ups9 Goblet Squats 32/24kgs Flexibility Development 2x30sec

“D-Day” by DB For 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

Squat Clean to Hang Squat Clean to Front Squat E2MOM x 14min (build up each cluster) For Time: (18min cap)10 Squat Cleans 135/95 RX+155/105 MRX 95/65 10

Bench Press & Dips Challenge (ring or bar; kipping or strict) E4MOM 20 Bench Press (50%) & 20 Dips 15 Bench Press (50%) & 15

10min EMOM Death by Muscle-Ups or Chest to Bar Pull-Ups or Pull-Up Challenge Minute 1= 1 Muscle-Up (bar or ring)/Chest to Bar/Pull-Up/Ring Row Minute 2= 2 MU/C2B/PU/Ring RowMinute 3=

“Barbell Mile vs Bodyweight Mile” by DB For Time: (40min cap) 400m Run20 Deadlifts Rest 1 Minute 200m Run20 Hang Clean Rest 1 Minute 400m Run

Happy Memorial Day, CFHSV! Closed – Recovery and Rest

Closed – Recovery and Rest Enjoy Memorial Day Weekend!

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

“MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run **Partition the pull-ups, push-ups, and squats as needed. Start and

“TEAM Super Sixties” For Time: (40min cap) 60 Alternating Box Jumps 60 Pull-ups RX+ Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes reps) 60 Synchronized Kettlebell

Front Squats & Thrusters E2:30MOM 5 Front Squats – 5 Thrusters 3 Front Squats – 3 Thrusters 1 Front Squat – 1 Thruster Main Site

DeadLifts & Dips E3MOM 10 DeadLifts to Max Dips – 8 DeadLifts to Max Dips 6 DeadLifts to Max Dips – 4 DeadLifts to Max

Cluster Build-up E2MOM x 14min1 Power Clean to 1 Hang Clean to 2 Split Jerk 6min AMRAP: 2 Power Clean4 Hang Clean6 Shoulder to Overhead

HERO WOD “DORK” 6 Rounds For Time: (35min cap) 60 Double Unders 30 Kettlebell Swings 24/16kgs MRX 20/12kgs 15 Burpees Boston firefighter Michael Kennedy, 33, of

HERO WOD “HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups15 Power Cleans 135/95 MRX 105/7021 Air Squats400m Run with a 45/35lb plate MRX 25/15lb *compare

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

Split Cleans to Push Press E3MOM 6 Split Cleans to 6 Push Press 4 Split Cleans to 4 Push Press 2 Split Cleans to 2

“Tri-ANGIE” by DB For Time: (40min cap) 100 Pull-ups (chin over bar)1000m Row or RUN or 2.5km Bike100 Push-ups (strict)1000m RUN or Row or 2.5km Bike (opposite) 100 Sit-ups (anchored)1000m Row or RUN or 2.5km Bike (opposite) 100

Back Squats E3MOM 7@75% – 5@80% – 3@85% 1@90% – Max Reps@85% For Time Alternating Reps of: (15min cap) 10 – 9 – 8 – 7

Barbell Bench Press & 1 Arm Dumbbell Bench Press E2MOM 10 Barbell Bench Press – 10 Left Arm & Right Arm DB Bench 8 Barbell

HERO WOD “WALSH”4 Rounds For Time: (40min cap) 22 Burpee Pull-ups MRX Burpee Ring Rows 22 Back Squat 185/125lbs MRX 115/75Run 200m with a 45/25lb plate

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265lbs MRX 315/215 10 Toes to Bar15 Bar Facing Burpees*compare to 19 Feb 2017, 30 Jun 2019; 31

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 For Time: (20min cap) 400m Run or Row or 1km Bike 40

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

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

Hang Power Clean & Bench Press Alt Lifts Build Up E2MOM 8 Hang Power Clean – 8 Bench Press 5 Hang Power Clean – 5

“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

ALL CLASSES ARE CANCELED TODAY. Happy Mother’s Day, CFHSV!

“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

Split Jerk Build Up E2MOM 4 Split Jerks – 4 Split Jerks – 3 Split Jerks – 3 Split Jerk 2 Split Jerks – 2

Sumo Deadlifts E3MOM 7@75% – 5@80% – 3@85% 1@90% – Max Reps@85% 16min AMRAP 16 Kettlebell Sumo Deadlift High Pull200m Run8 Left Leg and Left

In 15min Build Up to a 5 RM Bench Press “CINCO De Mayo” by DB 5min AMRAP: 5 Barbell Push-ups MRX Push-Ups5 Hang Split Cleans

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

Strict Press E3MOM 7@75% – 5@80% – 3@85% 1@90% – Max Reps@85% For Time Alternating Reps of: (15min cap) 10 – 9 – 8 – 7

“Rogue One” by DB For Time: (40min cap) 21 Light Saber Sumo Deadlift High Pull 24/16kgs RX+ 32/24 MRX 20/12 21 Jedha Moon Step Ups 24/20″

6 Rounds For Time: (30min cap) 40 Double Unders 10 Hang Squat Cleans 135/95 RX+165/115 MRX 95/65200m Row/Run or 0.5km Bike 10 Pull-Ups RX+ Chest to

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

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

Power Clean & Squat Build-up E2MOM 10 Power Cleans – 10 Back Squats 5 Power Cleans – 5 Back Squats 1 Power Clean – 1

Bench Press & Deadlift Build-up E2MOM 10 Bench Press – 10 Deadlifts 5 Bench Press – 5 Deadlifts 1 Bench Press – 1 Deadlift Continuous

For Time: (3min cap)500m Row or 400m (Run for Leaderboard) or 1.2km Assault Bike “Tabata Something Else” Tabata Pull-UpsTabata Push-upsTabata Air Squats (air squat to wallball OK) Tabata Sit-ups (ab-mat)

“ANNIE” 50 – 40 – 30 – 20 – 10 rep rounds for time of: Double UndersSit-ups (ab-mat anchored) and/or “KAREN” For Time: 150 WallBall

15min Build-up to a Heavy Snatch and Prep for WOD Main Site New Benchmark WOD “Ingrid” 10 Rounds For Time: (20min cap)3 Snatch 135/95 MRX 95/65

Power / Hang Clean & Jerk Build-Up E2MOM 1 Power Clean to 1 Hang Clean to 1 Push Jerk 1 Hang Clean to 1 Power

For Time: (35min cap)800m Run/Row or 2km Assault Bike70 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/1260 Pistols (alt) MRX Kettlebell Goblet Squats50 Box Jumps/Step-ups 24/20” MRX 20/18” 40 Wall

For Time: (6min cap)1000m Row or 800m Run (for Leaderboard) or 2.5km Assault Bike “NINER11” by DB 9min AMRAP: 9 Right Arm Right Leg Kettlebell Deadlifts 24/16kgs RX+32/24 MRX

EMOM x 4 min 3 Front Squat to 2 Push Press (rack or floor) Rest 2min EMOM x 4min 2 Front Squat to 1 Push Press (rack