Bench Press E3MOM 10@65% – 8@75% – 6@80% – 4@85% – Max Reps@80% 13min AMRAP: 13 Deadlifts 115/75 RX+135/95 MRX 95/65 12 Barbell Push-Ups MRX

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

In 15min Build up to a Heavy Clean (power or squat or both) and Warm-up Doubles & Dips. “Double Up Elizabeth” by DB For Time:

“Bourbon & Blood” by DB 21min AMRAP: 20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 21 Calorie Row/Assault Bike or 300m Run20 Barbell OverheadH Lunges

Happy New Year CrossFit Huntsville! All classes are canceled today.

“New Year’s Eve Evil EVA” 5 Rounds For Time: (45min cap)800m Run or Row or 2km Assault Bike30 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 30 Pull-ups RX+ Chest to Bar

Sumo Deadlifts & Deadlifts (Alternate Lifts) E2:30MOM 5 Sumo Deadlifts – 4 Deadlifts 3 Sumo Deadlifts – 2 Deadlifts 1 Sumo Deadlift – 1 Deadlift

Strict & Push Press (Alternate Lifts) E2:30MOM *From Floor* 5 Strict Press – 4 Push Press 3 Strict Press – 2 Push Press 1 Strict

Back & Front Squat (Alternate Lifts) E2:30MOM *From Floor* 5 Back Squat – 4 Front Squats 3 Back Squat – 2 Front Squats 1 Back

Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 – 1 Isabel (power or squat) For Time: (15min cap)

“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run80 Jingle Bell Swings 24/16kgs RX+ 30/24 MRX 20/12 800m ROW or 2km Assault Bike80 Double-unders600m Run60

All classes are canceled today. Merry Christmas CrossFit Huntsville! ********************************************************************** Christmas Holiday Schedule: Friday, December 25th: closed Saturday, December 26th: all regular classes, Open Gym

“Santa’s Helpers” by DB For Time: (40min cap) Elves’ Helen 2 Rounds 400m Run21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 12 Pull-ups Elves’ Angie 50 Pull-ups

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

Sumo-DeadLift E3MOM 5 x 5 @80-85% “Sumo-Santa” by DB 3 Rounds For Time: (20min cap) 250m Sleigh Row or 0.6km Bobsled Bike20 Sumo Deadlift High Pull 95/65

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

It is with heavy hearts that we share the loss of Malcolm Mason, a cherished member of our CrossFit Huntsville community, who passed away unexpectedly

Build Up 1RM Hang Bear Complex (1rep of the following in order) E3MOM x 5 Sets1 Hang Power Clean to *NO Squat Cleans 1 Front

Power Snatch to Hang Snatch E2MOM 2 – 2 – 1 – 1 – 1 – 1 3min AMRAP: 3 Hang Snatch 95/65 RX+ 115/75

“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

5min Build Up Shoulder to Overhead 5min Build Up Hang Power Clean 5min Build Up DeadLifts “The Equalizer” by DB For Time: (18 min cap)

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

“ROY” 5 Rounds For Time: (35 min cap)15 Deadlifts 225/155lbs MRX185/125 20 Box Jumps 24/20″ MRX 20/18″ Step-Ups 25 Pull-ups MRX Ring Rows Marine Corps

“Dropped Lung Deuce” by DB For Time: (21 min cap) Run 400m10 Over the Bar Burpees30 Sumo Deadlift High Pull 95/65lbs RX+ 115/75 MRX 75/55

Tempo Front Squat E3MOM 5 Sets x 3-5 Reps (60-80%) **3 seconds down – 2 seconds Hold/Isometric Squeeze – 1 second Explode up** 10min AMRAP:

Tempo Sumo-Deadlifts E3MOM 5 Sets x 3-5 Reps **1 second Explode up – 2 seconds Hold/Isometric Squeeze – 3 seconds Down** Continuously Running Clock for

Tempo Bench Press E3MOM 5 Sets x 3-5 Reps **3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up** 6 Rounds For Time:6 Bar Facing Burpees3

Tempo Back Squat E3MOM 5 Sets x 3-5 Reps **3seconds down – 2seconds Hold/Isometric Squeeze – 1second Explode up** 6min AMRAP: 6 Squat Cleans 115/75

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

In 10min build up to a tough 3 RM Deadlift (start with empty bar) Spend 5 min working on Handstand Push Ups & Double Under form

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

12min EMOM 1st Minute – 10 Bench Press to 5-10 Dips 2nd Minute – REST 3rd Minute – 5-10 Standing Plate Chest Press to 5-10

12min EMOM 1st Minute – 1 Power Snatch to 2 Hang Power Snatch to 1 Power Snatch2nd Minute – REST3rd Minute – 1-5 Strict Toes

12min EMOM 1st Minute – 1 Squat Clean to 2 Lunges to 3 Front Squats2nd Minute – REST3rd Minute – 1-5 Bar Muscle Up or

12min EMOM 1st Minute – 2 Strict Press to 4 Push Press to 3 Split Jerk (alt leg)2nd Minute – REST3rd Minute – 1-3 Strict

“WALSH” 4 Rounds For Time:22 Burpee Pull-Ups22 Back Squats 185/125lbs200m Run with 45/35lb Plate Overhead U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb,

“Diane Dating Elizabeth” by DB For Time: 21 Power Cleans 135/95 RX+ 155/105 MRX 95/65 21 Handstand Push-Ups RX+ 6/4″ deficit MRX 2/4″ Rise 15

CrossFit Huntsville 8th Annual “Iron Bowl & College Gameday WOD” 1st Quarter: 4 min AMRAP: 200m Kick Off Touchdown RUN (buy-in) Then, 10 Help a

Bring Sally Up Squats 135/95 115/75 95/65 75/55 (or use a weight that you can do 20 reps unbroken) Start with bar on back; Song

Happy Thanksgiving All Classes Cancelled *********************************************************************** THANKSGIVING SCHEDULE! Thursday, November 26th: closed Friday, November 27th: 9am, 10am and 11am only Saturday, November 28th: 8am, 9am

DBs 5×5 E5MOM – Each 5min For Time: 400m Run / Row or 1km Assault Bike15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10 Kettlebell Goblet Step-Ups

“Turkey Tabata” by DB For Total Reps: Dead Turkey Lifts 115/75 RX+135/95 MRX 95/65 REST 1min/Rotate Over Turkey Burpees REST 1min/Rotate One Arm Gobler Shoulder

Mixed Lifts E2MOM 12 Strict Press – 12 Bench Press – 12 Dips 9 Strict Press – 9 Bench Press – 9 Dips 6 Strict

“Dead Dawgs” by DB 2min AMRAP: 5 Deadlifts 225/155 RX+275/185 MRX 185/125 5 Over Bar Burpees Rest 2min 2min AMRAP: 10 Russian Swings 24/16 RX+32/24

“KELLY” 5 Rounds For Time:400m Run30 Box Jumps 24/20″ MRX 20/18”30 WallBalls 20/14lbs to 10′ MRX 20/10 to 9’ CFHSV Running & Endurance WOD: 400m

Power Snatch to Overhead Squats EMOM 2 – 2 – 2 Rest 2min/add weight Hang Power Snatch to Overhead Squat EMOM 1 – 1 –

Bench Press E3MOM 20 – 15 – 10 – 5 3min AMRAP: 600m Run/Row or 1.5km Assault Bike Max Hang Power Clean Rest 3min 3min AMRAP: 600m

Back Squat E3MOM 9 – 6 -3 -6 – Max Reps For Time:10 Kettlebell Goblet Squats 24/16kgs RX+32/24 MRX 20/12 20 Russian Swings 200m Run/Row or 0.5km

2 Push Press to 2 Split Jerk Clusters E2MOM x 6min/3 sets REST 2min adjust weight 1 Push Press to 1 Split Jerk Clusters E2MOM

SumoDeadlifts E3MOM 9 – 6 -3 -6 – Max Reps 4 Rounds For Time: 10 Toes to Bar 200m Run/Row or 0.5km Assault Bike20 Wallball Sit-Ups 20/14lbs

WODs *Athletes choice* “Randy” For Time: 75 Power Snatches 75/55lbs MRX 65/45 Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was

”DANIEL” For Time: 50 Pull-ups MRX Ring Rows 400m Run21 Thrusters 95/65 MRX 75/55 800m Run21 Thrusters 400m Run50 Pull-ups Army Sgt. 1st Class Daniel

15min Build Up: *start with bar on floor * Back Squat to a Shoulder to Overhead (back rack) i.e. back squat then Back Rack Jerk;

15min Build Up to a 1 RM Power Clean “HALL” 5 Rounds For Time:3 Cleans 225/155lbs200m Run20 Kettlebell Snatches (10each arm) 24/16kgs Rest 2min after

Heroes Veteran’s Day Challenge by DB Army “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-Ups 15 Overhead Squats 30 Pull-ups 9 Overhead

Based on the hero WOD… “GUNNY” For Time: 1 mile Run RX+ Weight Vest 20/14lbs 50 Push-Ups50 Sit-Ups1 mile Run RX+ Weight Vest 20/14lbs 50

15min Build Up to 1 RM Squat Clean “BADGER” 3 Rounds For Time:30 Squat Cleans 95/65lbs MRX 75/55 30 Pull-ups MRX Ring Rows800m Run In

“Snatching Annie” For Time: 50 Double Unders 50 Wallball Sit-ups 20/14lbs MRX 20/10 5 Power Snatch 135/95 RX+ 155/105 MRX 95/65 40 Double Unders40 Wallball

15min build up to 1 RM Power Clean & Push Jerk “BlackJack” by DB For Time & Unbroken: 21 Barbell Push-Ups MRX Push-Ups21 Power Cleans

Front Squats E3MOM 9 – 6 -3 -6 – Max Reps For Total Reps: 00:00 – 02:00 = Run/Row 200m or Assault Bike 0.5k 13 Kettlebell Swings

Power Snatch & Hang Power Snatch Build-Up E2MOM 3 Tng Power Snatch – 3 Hang Power Snatch 2 Tng Power Snatch – 2 Hang Power

15min build up to 1 RM Bench Press 2 Rounds For Time:30 Barbell Push-Ups MRX Push-Ups600m Run / Row or 1.5km Assault Bike15 Ring Dips

“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

12min build up to 1 RM Deadlift “The Walking Dead 5K” by DB 5 Rounds For Time: 6 Deadlifts 315/215lbs RX+365/240 MRX 255/175 Run 1000m

“Power Jumping Liz” by DB 21-15-9 Reps For Time: Power Clean 135/95 RX+ 155/105 MRX 95/65lbs Box Jumps 24/20” RX+30/24 MRX 20/18” Ring Dips RX+

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

Bench Press E3MOM 9 – 6 -3 -6 – Max Reps “Good Luck” by DB 5 Rounds For Time: 45 Double Unders15/10 Push-Ups RX+ Toes

For Max Load E2MOM x 14min 1 Split Jerk “Reverse JACKIE” For Time: 30 Pull-Ups50 Thrusters 45/35lbs 1000m Row or 2.5k Bike Flexibility Development 2x30sec

Barbells For Boobs 2020 was a huge success thanks to the incredible generosity and support of our athletes! Thank you CFHSV for another great year

“GRACE” For Time:30 Clean & Jerk 135/95lbs MRX 95/65 REST 5min “Grace on the GO” by DB For Time: 5 Over the Bar Burpees200m Run,

“TAYLOR” 4 Rounds For Time: 400m Run 5 Burpee Muscle-Ups (ring or bar) **Wear a 20/14lb Vest if able** U.S. Army Specialist David Wayne Taylor,

“KetlleBell Killed the Rocket Man” by DB For Time:10 KBS 24/16kgs RX+ 32/24kgs30 Goblet Squats 24/16kgs RX+ 32/24kgs 600m Rocket RUN/Row or 1.5km A-Bike15 KBS25

Clean Build Up E2MOM 5 – 3 – 2 – 1 – 1 CF GAMES WOD (RX+) “Awful Annie” For Time: 50 – 40 –

1 1/2 Bench Press E3MOM 5 Sets x 5 – 1 1/2reps 12min AMRAP: 3 Muscle-Ups (ring or bar) MRX Chest to Bar Pull-Ups6 Pull-Ups9

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

For Max Load E2MOM x 14min 1 Clean (power or squat) to 1 Front Squat to 1 Shoulder to Overhead “A New Goal” by DB

For Max Load E2MOM x 14min 1 Hang Power Snatch to 1 Power Snatch 15min AMRAP: 9 Alternating Legs Toes to Bar15 Hang Power Snatch

Master Qualifier Event 4 2014 For Time: 100 Pull-Ups100 WallBall Shots 20/14 to 10/9′ MEN 55-5975 Pull-Ups 100 Wallballs Shots 14lbs to 10′ MEN 60+50

“Getty Up & Grace” by DB For Time: 8 Clean & Jerks 135/95 RX+165/115 MRX 95/65 800m Run/Row/ 2k Assault Bike 6 Clean & Jerks600m

Overhead Squat Build Up (from floor) 10 minutes to build up to a heavy single CF GAMES WOD (RX+) “Nasty Nancy”5 Rounds For Time: 500m

Sumo Deadlifts E3MOM 8 – 4 – 2 – 6 – 3 11min AMRAP: 11 Russian Kettlebell Swings7 Left Leg and Left Arm Kettlebell Deadlifts

Bench Press E3MOM 8 – 4 – 2 – 6 – 3 3min AMRAP: 5 Snatch 95/65 RX+115/75 MRX 75/55 10 Barbell Push-Ups MRX Push-Ups

“Brothers in Arms” by DB 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar4 Handstand Push-Ups MRX Hand Release Push-Ups8 Kettlebell Swings 24/16kgs RX+32/24

“The Christopher Columbus Chipper” For Time:14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch14 Overhead Squat14 Barbell Push-Ups500m Nina Row

“René” 7 Rounds For Time: 400m Run 21 Walking Lunges15 Pull-ups9 Burpees*If you have a 20-lb. weight vest or body armor, wear it. Danish Army

For Time: 1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Assault Bike 18min AMRAP: 6 Pull-Ups RX+ Strict9 Push-Ups12 Air Squats RX+

Deadlift Build Up E2MOM 5 – 3 – 2 – 1 – 1 CF GAMES WOD (RX+ Option) “Damn Diane” 3 Rounds For Time:15 Deadlifts

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

Power Snatch Build Up E2MOM 4 – 3 – 2 – 1 – 1 5 Rounds For Time: 200m Run / Row or 0.5k Assault

Strict Press E3MOM 8 – 4 – 2 – 6 – 3 10min AMRAP: 5 Split Jerk (alt feet) 115/75 RX+145/100 15 Box Jumps 24/20

Front Squats E3MOM 8 – 4 – 2 – 6 – 3 “A Deadly Mile” by DB For Time: 10 Sumo Deadlifts – 400m Run/Row

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

“The Climb & Fall” by DB For Time: 100 Double-Unders 10 Handstand Push-Ups or 10 Shoulder to Overhead RX+ 8/4″ deficit 200m Run / Row

Thruster Build Up (from floor) E2MOM 5 – 3 – 2 – 1 – 1 CrossFit GAMES WOD (RX+ option) “Friendly FRAN” 3 Rounds For

**Max Reps Toes to Bar For LeaderBoard!** WOD Sprint Rounds 2min AMRAP = 200m Row/Run /0.5k Assault Bike – Max Russian Kettlebell Swings Rest 1min

Tempo Back Squat E3MOM 5 Sets x 3-5 Reps **3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up** 4 Sprint Rounds For Time: 200m Row/Run or 0.5km

Cluster Build Up E3MOM Cluster 1 = 3 Shoulder to 0verhead – 5 Hang Clean – 7 Deadlifts Cluster 2 = 6 Deadlifts – 4

“TAMA” For Time:800m One Arm Kettlebell Farmers Carry 32/24kgs MRX 24/16 31 Toes to Bar31 Push-Ups31 Front Squats 95/65 MRX 75/55400m One Arm Kettlebell Farmers

see 4 Rounds For Time:10 Handstand Push-Ups MRX 2/4″ Rise10 Dips (bar or ring)10 Barbell Push-Ups MRX Push-Ups10 Deadlifts 225/155 RX+275/185 MRX185/125 1000m Run/Row or 2.5k Assault