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,

15min Build Up:3 Rep Max Push Press (from floor) Open WOD 12.3 18min AMRAP: 15 Box Jumps 24/20″ 55+ 20″ Step Ups OK 12 Push Press

4 Rounds For Time: (40min cap)101 Double Unders21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 15 Chest to Bar Pull-Ups RX+Bar or Ring MUs MRX Pull-ups 9 Handstand Push-Ups

15 min achieve a 10 rep max Front Squat For Time: (21min cap)1200m Run/Row or 3km Assault Bike21 Overhead Squats 135/95 RX+185/125 MRX 95/65 800m Run/Row or 2km Assault Bike21

15 min achieve a 10 rep max Shoulder to Overhead “Punxsutawney Phil” by DB 12min Ascending AMRAP: 1 Push-Up (Hand Release)1 Pull-Up RX+ Chest to

15 minutes to achieve a 10 rep max TnG Deadlift 4 Rounds for time: (20min cap) 15 calorie row/bike or 200m run 10 deadlifts 275/185

“SHAM” 7 Rounds For Time: (21min cap) 11 Bodyweight Deadlifts 100-meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special

Power Clean EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Hang Power Clean EMOM 2 – 2 – 2 Rest 2min/Adjust Weights Power Clean

“Revved Up” by DB For Time: (35min cap) 1000m Run / Row or 2.5km Assault Bike25 Toes to Bar50 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 1000m Run

Power & Hang Power Snatch E2MOM 3 Power Snatch – 3 Hang Power Snatch 2 Power Snatch – 2 Hang Power Snatch1 Power Snatch –

Alternating Front & Back Squats Build-Up E3MOM 8 Back Squats – 4 Back Squats – 2 Back Squats 8 Front Squats – 4 Front Squats

Push Press into Split Jerks E2MOM 4 Push Press into 2 Split Jerks – 3 Push Press into 2 Split Jerks 2 Push Press into

“Pick Your Poison” by DB For Time: (35min cap) 2000m Row1 Mile Run4K Assault Bike REST 4min 30 Ring Muscle-Ups60 Chest to Bar Pull-Ups OR 60 Ring Dips

“KB CARSE” 21 – 18 – 15 – 12 – 9 – 6 – 3 Reps for Time: (30min cap) *Start each Round with a 50m

25min AMRAP: 25 Calorie Row / Assault Bike or 400m Run 25 Handstand Push-Ups MRX 2/4” Rise25 Toes to Bar MRX Knees to Chest 25 Ring Dips

“Alota Tabata” by DBFor Max Reps of Each Exercise: Tabata Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Burpees Rest 2 minute/rotate Tabata Sumo Deadlift

Clean & Jerks E2MOM 3 Cleans – 3 Jerks – 3 Clean & Jerks 2 Cleans – 2 Jerks – 2 Clean & Jerks 1

Different Deadlifts Build Up E2MOM 10 Barbell Deadlifts – 10 Right Arm Right Leg Kettlebell Deadlifts – 10 Left Arm Left Leg Kettlebell Deadlifts 5

Bench Press E3MOM 5@80% – 5@80% – 4@85% – 4@85% – Max Reps@90% For Time: (21min cap)42 Shoulder to Overhead 115/75 RX+135/95 MRX 95/6535 Hang Cleans28

“The MLK Muscle-Up Mile ” by DB For Time: (35min cap) 805 meter Row Then: 10 – 8 – 6 – 4 – 2 – 1

“JERRY” For Time: (40min cap)Run 1 mileRow 2KRun 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening

Overhead Build-Up E2MOM (from floor) 5 Strict Press – 4 Push Press – 3 Shoulder to Overhead 4 Strict Press – 3 Push Press –

Alternating Hang Power Snatch & Squat Snatch Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 MainSite

Split Clean EMOM (alt legs) 2 – 2 – 2 Rest 2min/Adjust Weights Hang Split Snatch EMOM (alt legs) 2 – 2 – 2 Rest

Deadlift Build-Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 “The OX ” by DB10 Rounds For Time: (30min cap) 2 Deadlift

Front Squat E3MOM 10@65% – 8@75% – 6@80% – 4@85% – Max Reps@80% 9min AMRAP: 1 Squat Clean 135/95 MRX 95/65 2 Hang Squat Clean3

“JARED” 4 RFT: (45min cap) Run 800m 40 Pull-Ups 70 Push-Ups U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned

“The Medley Mile” by DB For Time: (30min cap) 400m Run/Row or 1km Assault Bike40 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 Rest 1min 200m Run/Row or 0.5km

EMOM x 12 One Arm KB/DB Strict Press Odd min = 5-15 reps Left ArmEven min = 5-15 reps Right Arm 4 Rounds For Time:

Cluster Build-Up E2MOM x 14min 3 Deadlifts to 2 Power Cleans to 1 Hang Clean For Time: (16min cap)24 Deadlifts 135/95 RX+185/125 MRX 95/65 18

Back Squat E3MOM 10@65% – 8@75% – 6@80% – 4@85% – Max Reps@80% 6min AMRAP: 12 Overhead Squats 95/65 RX+115/75 MRX 75/5510 WallBall Step-ups 20/14lbs

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