“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

Bench Press Build Up E2:30MOM 10 – 8 – 6 – 4 – 2 – 1 2min AMRAP: 5 Hang Cleans 135/95 RX+155/105 MRX 95/65

4 Overhead Squats EMOM x 4min REST 2min/ Adjust Load 3 Overhead Squats EMOM x 3min REST 2min/ Adjust Load 2 Overhead Squats EMOM x

For Time: (35min cap)800m Run/Row or 2km Assault Bike60 Deadlifts 135/95 RX+155/105 MRX 95/65 800m Run/Row or 2km Assault Bike45 Hang Cleans800m Run/Row or 2km Assault Bike30 Shoulder to Overhead800m Run/Row or 2km Assault

Back Squat Build Up E2:30MOM 10 – 8 – 6 – 4 – 2 – 1 5min AMRAP: 10 Wallball Shots 20/14lbs to 10/9’ MRX

HERO WOD “NATE” 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar 4 Handstand Push-Ups MRX 2/4″ rise8 Kettlebell Swings 32/24kgs MRX 24/12kgs In

10min Bodyweight Deadlift + Toes to Bar Challenge Minute 1 = 1/1 – Minute 2 = 2/2 – Minute 3 = 3/3 For Time: (20min cap)10

15min Build-up to a Heavy Clean & Jerk and Prep for WOD Main Site New Benchmark WOD “Grettel” 10 Rounds For Time: (20min cap)3 Clean &

Double Kettlebell Front Squats & Front Squats Alt Lifts E2MOM 10 Double Kettlebell Front Squats – 8 Front Squats 6 Double Kettlebell Front Squats –

21 – 18 – 15 – 12 – 9 – 6 – 3 Reps For Time: (30min cap) Power Cleans 95/65 RX+115/75 MRX 75/55lbs WallBall Shots

Bench Press & Push Press Alternate Lifts E2MOM 10 Bench Press – 8 Push Press 6 Bench Press – 4 Push Press 2 Bench Press

3 Sprint Rounds for Time: (18min cap) 400m Run9 Deadlifts 315/215lbs MRX 225/15515 Box Jumps/Step-ups 30/24” MRX 20/18” 21 Chest to Bar Pull-Ups MRX Ring Rows

EMOM x 4 min: 1 Power Snatch to 1 Hang Power Snatch Rest 2min EMOM x 4min: 1 Hang Power Snatch to 1 Power Snatch

Front Squat & Back Squat Alt Lifts E3MOM 8 Front Squats – 6 Back Squats4 Front Squats – 3 Back Squats1 Front Squats or Back Squats *athletes choice*

“Weakness Wake-Up” by DB For Time: (40min cap) 40 Chest to Bar Pull-Ups RX+ Strict C2B MRX Pull-ups Rest 2min 40 Handstand Push-Ups RX+ 40 Strict

HAPPY EASTER, CROSSFIT HUNTSVILLE! All classes are cancelled today.

6 Rounds For Time: (30min cap) 60 Double Unders 20 Barbell Thrusters 75/55lbs MRX 45/35 15 Wallball Sit-ups 20/14lbs MRX 20/10lbs10 Hand Release Push-ups MRX Push-ups

In 15 Minutes establish a 1RM weighted Chest to Bar Pull-up; Weighted Pull-Up (chin over bar) & 1 set Unbroken Max Reps Strict Pull-ups *perform

15min Build-up to a Heavy Squat Clean & Jerk &/or Hang Power Snatch and Prep for WOD Main Site WOD “ANDI” For Time: (20min cap)100 Hang

Bench Press & Dips (bar or ring) E2MOM *Can start with Bench or Dips, 2min for each* Bench Press 10@70% – Dips 10/8Bench Press 5@80%

*ATHLETE’S CHOICE* For Time: (40min cap) 200m Run 10 WBS 20/14 10’/9′ MRX 20/10 9′ 10 Dumbbell Snatch 50/35 MRX 35/20 20 Double Unders 400m

“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 95/65

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

OPEN WOD 21.3 For total time: (15min cap) 15 front squats ages 16-54: 95/65 ages 14-15 & 55+: 65/4530 toes-to-bar15 thrustersThen, rest 1 minute before

For Time: (30min cap) 40 Toes to Bar 40 Shoulder to Overhead 95/65lbs RX+115/75 MRX 75/55 800m Row/Run or 2km Assault Bike30 Toes to Bar30 Shoulder to Overhead

3 Hang Squat Cleans EMOM x 3 min Rest 2min / add weight 2 Hang Squat Cleans EMOM x 3 min Rest 2min / add

3 Split Jerks EMOM x 3 min Rest 2min / add weight 2 Split Jerks EMOM x 3 min Rest 2min / add weight 1

*Athlete’s Choice* A. Hang Snatch to OHS E2MOM for 10 minutes: 1 Hang Snatch to 1 OHS B. 20 Minute AMRAP: 4 Hang Snatch 115/75

15min Build Up to a 1 RM Power Clean “HALL” 5 Rounds For Time: (35min cap)3 Cleans 225/155lbs MRX 185/125lbs200m Run20 Kettlebell Snatches (10ea arm) 24/16kgs

3 Front Squats EMOM x 3 min Rest 2min / add weight 2 Front Squats EMOM x 3 min Rest 2min / add weight 1

OPEN WOD 21.2 For Time: (20 min cap) 10 Dumbbell Snatch 50/35 Ages 14-15 and 55+ 35/20 15 Burpee Box Jump Overs 24″/20″ Ages 55+

Bench Press E3MOM5 sets X 10 reps @ 65-75% 5 Rounds For Time: (21min cap)6 Handstand Push-Ups RX+Strict MRX 2/4″rise OR Strict Press 9 Barbell Push-Ups MRX Push-Ups12

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

3 Thrusters EMOM x 3 min Rest 2min / add weight 2 Thrusters EMOM x 3 min Rest 2min / add weight 1 Thruster EMOM

*Athlete’s Choice* Death by Deadlifts and Bar Facing Burpess 225/155 MRX 185/115 In the first minute, perform 1 deadlift and 1 bar facing burpee. In

“PAUL PENA” 7 Rounds For Time: (35min cap) 100-meter sprint19 Kettlebell Swings 32/24kgs MRX 24/16kgs10 Burpee Box Jumps 24/20″ MRX 20/18″ Rest 3 minutes Army CPT

“Run, Lift, Row & Go” by DB 3 Rounds For Time: (40min cap) 400m Run/Row or 1km Assault Bike15 Deadlifts 155/105lbs MRX 115/75 10 Hang Cleans5 Shoulder to

OPEN WOD 21.1 For time: (15 min cap) 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall

Back Squats E3MOM 10 Back Squats @70% – 8 Back Squats @75% 6 Back Squats @80% – 4 Back Squats @85% Max Back Squats @90%

15min Warm-up, Build-up & Prep for WOD “BodyWeight Bonanza” by DB 3 Rounds for Reps of: 1minute Bodyweight Deadlifts1minute HSPU MRX 2/4” rise1minute Knees to

E2MOM x 16min 1 Power Snatch to 1 Hang Squat Snatch Build-up 12min AMRAP: 2 Power Snatch 115/75 RX+135/95 MRX 95/65 4 Hang Squat Snatch

“KB Tabata Time” by DB For Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40 / 32 / 24 / 20 / 16 /

10 Rounds For Time: (30min cap)5 Power Cleans 135/95 RX+ 165/115 MRX 95/65 5 Front Squats 100m Row/Run or 0.3km Assault Bike OR 5 Rounds For Time: (30min cap)10

Open WOD 18.3 2 Rounds For Time: (14min cap) 100 Doubles 20 Overhead Squats 115/80lbs MRX/Teens 75/55 100 Double Unders12 Ring Muscle-Ups MRX Chest to Bar100

Bench Press (15min with rests)1min AMRAP 115/75 or 95/65lb or 75/55 or 45/35(Partner 1) Rest 1min /Switch1min AMRAP (Partner2) Rest 1min /Switch1min AMRAP (Partner 1) Rest 1min /Switch1min AMRAP (Partner 2)

Sumo Deadlifts E3MOM 10 Sumo Deadlifts @70% – 8 Sumo Deadlifts @75% 6 Sumo Deadlifts @80% – 4 SumoDeads @85% Max Sumo Deadlifts @90% 21

For Time: (40min cap) 800m Run / Row or 2km Assault Bike 50 Chest to Bar Pull-Ups MRX Pull-Ups 800m Run / Row or 2km Assault Bike (opposite)50 Handstand Push-Ups MRX

15min Cluster Build-up of: 1 OHS to 1 OH Lunge Left to 1 OH Lunge Right to 1 OHS “Lunges & Leaps” by DB 5min

“COE” 10 Rounds For Time: (35min cap)10 Thrusters 95/65 MRX 75/5510 Ring Push-Ups MRX 10 Parallette / Dumbbell Push-Up Army Sgt. Keith Adam Coe, 30, of

“Mr. JOSHUA” 5 Rounds For Time: (35min cap) 400m Run 30 WallBall Sit-Ups** 20/14lbs 20/10lbs 15 Deadlifts 250/170lbs MRX 185/125 **Original WOD with GHD Sit-Ups** SO1

**15min to Build Up to a heavy Squat Snatch** Open WOD 17.3 *Prior to 8:00min, Complete: 3 Rounds For Time: 6 Chest to Bar Pull-Ups

Bench Press E3MOM 8@75% – 4@80% – 8@75% 3@85% – Max Reps@80% 2 Rounds For Time: (20min cap) 50 Double Unders 25 BarBell Push-Ups MRX Push-Ups

Front Squat & Back Squat E3MOM *Use Front Squat Percentage for all* 5 Front Squats @75% – 10 Back Squats 4 Front Squats @80% – 8

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

“Barbell Brawl” by DB For Time: (16min cap) 250m Row or 0.6km Assault Bike or 200m Run 10 Shoulder to Overhead250m Row or 0.6km Assault Bike or 200m Run 15 Hang Power Cleans 250m

“HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups MRX Pull-Ups15 Power Cleans 135/95 MRX 95/6521 Air Squats400-meter run with a 45/35lb plate MRX 25/15 Phoenix

15 min to achieve a 1 rep max Power Snatch ”Biathlon Isabel” by DB 3 Rounds For Time: (25min cap) 200m Run/Row or 0.5km Assault Bike10 Snatches 135/95lbs

Open WOD 16.5 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of: (30min cap) Thrusters 95/65lbs MRX/Teens 65/45Bar

15 min achieve a 10 rep max (TnG) Sumo Deadlift 6min AMRAP: 6 Deadlifts 255/175 RX+295/205 MRX 205/135 9 Barbell Push-Ups MRX Push-Ups12 Russian Kettlebell

15 min achieve a 10 rep max Overhead Squats 3 Rounds For Time: (18min cap)5 Overhead Squats 115/75 RX+155/105 MRX 75/55 4 Overhead Lunges (alt ft)3

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

15 min 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 Box Jumps 30/24″

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

“Moving McGHEE” by DB 30min AMRAP: 13 Calorie Row/Assault Bike or 200m Run5 Deadlifts 275/185lbs MRX 225/145 13 Push-ups9 Box Jumps 24/20″ MRX 20/18″ Corporal Ryan C.

12 Minute EMOM Skill Activator: 1st minute: 5-8 pull-ups (any style) 2nd minute: 5-8 bar facing burpees 3rd minute: 5-8 thrusters 75/55 or 65/45 or

EMOM x 5 min 1 Power Snatch to 1 Squat Snatch around 50-65% (Can Drop or TnG) Rest 3minEMOM x 5 min 1 Power Snatch

15 min achieve a 10 rep max Bench Press 2 Rounds For Time: (21min cap)5 Burpee Pull-Ups RX+ Burpee Chest to Bar10 Sumo Deadlift High Pull

15 min to achieve a 10 rep max Back Squat 5 Rounds For Time: (15min cap)10 Front Rack Lunges 95/65 RX+135/95 MRX 75/5510 Toes to Bar or WB

15 min to achieve a 10 rep max Hang Power Clean 9min Ascending AMRAP: 1 Hang Power Clean 135/95 RX+165/115 1 Handstand Push-Up or Shoulder to Overhead

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,