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

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