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

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