HERO WOD “JACK” 20min AMRAP: 10 Push Press 115/80 MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/1210 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff

HERO WOD “BERT” For Time:50 Burpees (jump onto a 45/25lb plate) 400m RUN100 Push-ups400m RUN150 Walking Lunges 400m RUN200 Air Squats 400m RUN150 Walking Lunges400m

Congratulations to CFHSV athlete Paul McCrary for an incredible performance at the 2019 Reebok CrossFit Games! Paul placed 7th WORLDWIDE in the Men’s 50-54 division.

Sumo-Deadlift Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 TEAM WOD 3 Rounds For Time: Partner 1 ROWS 400m Partner 2

10min Build Up to: 1RM DB/KB Snatch Each Arm and / or Turkish Get Up For Time:50 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12

Back Squat Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 E3MOM x 6min (2 rounds/ rest remainder each) 400m Row or 1km Assault Bike5

Hang Snatch Waves E2MOM 4 – 2 – 1 – 1 3 – 2 – 1 – 1 10-9-8-7-6-5-4-3-2-1 Reps For Time: Hang Snatch 115/75

HERO WOD “JORGE” For Time:30 GHD Sit-ups MRX WallBall Sit-ups 20/14 15 Squat Clean 155/105 MRX 115/7524 GHD Sit-ups MRX WallBall Sit-ups 12 Squat Clean18

3 Rounds, Each For Time: 400m Run, ROW or 1km Assault Bike21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 15 Kettlebell Goblet Squats 9 Handstand Push-Ups RX+

Bench Press E3MOM 6 – 4 – 2 – 3 – 4 – Max reps 12min AMRAP 12 Hang Power Cleans 115/75 RX+ 135/95 MRX

Thruster Build Up E2MOM 3 – 1 – 2 – 1 – 1 For Time: 5 Thrusters 115/75 RX+ 135/95 MRX 95/65 10 WallBall Sit-ups

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

Power Clean & Shoulder to Overhead – Hang Power Clean & Shoulder to Overhead E2MOM 4 Power Clean & Shoulder to Overhead 4 Hang Clean

Squats E2MOM Overhead Squat 5 – 3 – 1 Front Squat 4 – 2 – 1 Back Squat 3 – 2 – 1 **Build up

“VIOLA” 20min AMRAP: 11 Power Snatch 95/6517 Pull-Ups13 Power Cleans U.S. Army SSG Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan,

“The Running Chipper” by DB For Time: 200m Run10 Muscle-Ups Bar or Ring MRX Rupee Chest to Bar 200m Run20 Kettlebell Goblet Squats400m Run30 WallBall Sit-Ups 20/14lbs

Presses E2:30MOM 6 Strict Press – 4 Push Press – 2 Split Jerk 4 Strict Press – 2 Push Press – 1 Split Jerk 3

“McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/14513 Push-ups9 Box Jumps 24/20″ MRX 20/18″ Jump or Step-Ups Corporal Ryan C. McGhee, 21, was killed in

Snatch (Squat or Power) E2MOM 3 – 3 – 2 – 2 – 1 – 1 *work TnG on 3-2 rep sets* 12min Ascending AMRAP:

Cleans & Cluster E2MOM 6 TnG Power Cleans6 Hang Squat Cleans3 TnG Clusters of 1 Power Clean to 1 Hang Squat Clean 4 TnG Power

Bench Press E3MOM 5 – 5 – 3 – 5 – 2 18min AMRAP: 45 Handstand Push-Ups MRX Hand Release Push-Ups 45 Hang Power Snatch

“COFFLAND” For Time:Hang from a pull-up bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups (accumulate the 6min) U.S.

1 Round For Time:10 Power Cleans 115/75 RX+ 135/95 MRX 95/65 200m Run 10 Thrusters 50 Double Unders Rest 3min 2 Rounds For Time: 10

Deadlifts Double and Single Leg Build Up E2MOM 3 Deadlifts – 3 Right Leg Deadlifts – 3 Left Leg Deadlifts 2 Deadlifts – 2 Right

“Team Helen vs Team Karen” by DB For Time: P1 = 1 Round of Helen (400m Run – 21 Kettlebell Swings – 12 Pull-Ups) P2

Build Up E2MOM Push Press 6 – 4 – 2 – 1Push/Split Jerk 3 – 2 – 1 – 1 For Time:25 Strict Press 75/55

Front Squat E3MOM 5 – 5 – 2 – 2 – Max Reps 5min Ascending AMRAP of: 5 Hang Squat Cleans1 Ring Muscle Up MRX

Power Snatch E2MOM 5 – 4 – 3 – 2 – 1 – 1 For Time:21 Power Snatch 115/75 RX+ 135/95 MRX 95/6515 Bar Facing

“Big Sexy” HERO WOD 5 Rounds For Time:6 Deadlifts 315/215 MRX 225/1556 Burpees5 Cleans 225/155 MRX 155/1055 Chest to Bar4 Thrusters 155/105 MRX 115/754 Muscle-Ups

“EVA vs KELLY” by DB For Time: 800m Run30 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 30 Pull-ups MRX Ring Rows Rest 2min 400m Run30 Box

5min Build Up to a Heavy Shoulder to Overhead from floor 5min Build Up to a Heavy Front Squat from floor 5min Build Up to

Muscle Ups 1min Max Ring MUs – Rest 1 minute 1min Max Bar MUs – Rest 1 minute 1min Max Ring MUs – Rest 1

Strict Press E3MOM 5 – 5 – 2 – 2 – Max Reps 5min AMRAP: 5 Shoulder to Overhead 155/105 RX+ 185/125 MRX 115/75 5

“TRI-HELEN” by DB 3 Rounds For Time:400m Run (1 round) – 400m Row (1 round) 100 Doubles / 1km A-Bike (1 round) *Athletes Choice on

Back Squat E3MOM 5 – 5 – 2 – 2 – Max Reps 15min Ascending AMRAP of: 1 Bear Complex 145/100 RX+ 185/125 MRX 115/75

HERO WOD “WITTMAN” 7 Rounds For Time:15 Kettlebell Swings 24/16kgs MRX 20/1215 Power Cleans 95/65lbs MRX 75/55 15 Box Jumps 24/20″ MRX 20/18″ U.S. Army

Team WOD For Time: 1600m Run1200m ROW100 Double Unders75 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 50 Partner WallBall Sit-ups 20/14 MRX 14/10 40 Bar

Happy Independence Day CFHSV! All classes are canceled. Have a safe and happy 4th!

Deadlifts and Sumo Deadlifts E2:30MOM 5 Deadlifts – 5 Sumo Deadlifts – 4 Deadlifts – 4 Sumo Deadlifts – 1/2 Deadlifts – 1/2 Sumo Deadlifts

Hang Snatch (Power or Squat) E2MOM 5 – 1 – 4 – 1 – 3 – 1 – 2 – 1 11min AMRAP: 50 Doubles or 200m

Power Cleans to Front Squats & Squat Cleans to Hang Squat Cleans E2MOM 3 Power Clean to 3 Front Squat2 Squat Clean to 2 Hang

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265 MRX 315/215 10 Toes to Bar15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake Marston,

Max Unbroken WallBalls = 20/14lbs to 10/9′ MRX 20/10 to 9′ In Groups of 2; 1 person shoots one counts, switch! For Time:600m Run, Row or 1.5km

“A CrossFitter’s Climb” by DB 3min AMRAP: 7 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 7 Toes to Bar Rest 2min / Add Weight 3min

Push Press E3MOM 5 – 5 – 4 – 4 – 1 3 Rounds For Time:25 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10

“Runner’s Mile vs Lifter’s Mile” by DB For Time: 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest

Back Squat E3MOM 6 – 5 – 5 -1/2 – Max Reps 8min AMRAP: 45 Thrusters 95/65 MRX 75/55 45 Toes to Bar45 Cleans45 Chest

Snatch Build Up E2MOM 3 Power Snatch – 3 Hang Snatch – 3 Squat Snatch 2 Power Snatch – 2 Hang Snatch – 2 Squat

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

“KELLY” 5 Rounds For Time: 400m Run30 Box Jumps 24/20″ 30 WallBalls 20/14lbs to 10′ CFHSV Running & Endurance WOD: 3 rounds of: 1 mile

“Summer Solstice Chipper” by DB For Time: 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

Deadlift E3MOM 6 – 5 – 5 -1/2 – Max Reps For Time: 21 Deadlifts 275/185 RX+ 315/215 MRX 205/135 9 Muscle-Ups (bar) MRX Burpee

“Two Steppin”by DB For Time: P1 RUN 200m – P2 11 Kettlebell Goblet Step-Ups P2 RUN 200m – P1 11 Kettlebell Goblet Step-Ups P1 Row

Bench Press E3MOM 6 – 5 – 5 -1/2 – Max Reps 7min AMRAP: 7 Sumo Deadlift High Pull 95/657 Hang Power Snatch 95/65**At Start

Happy Father’s Day! All classes are closed today. Have a wonderful Father’s Day!

For Time:5 Hang Power Clean 115/75 RX+ 135/95 MRX 95/65 5 Bar Facing Burpees200m Row or Run or 0.5k Assault Bike10 Power Clean10 Bar Facing Burpees400m Run or Row or 1k Assault Bike

Celebrate The Army’s Birthday and Flag Day! “DAE HAN” 3 Rounds For Time:800m Run w/ 24/16kg KB MRX 20/12 KB 3 Rope Climbs 15′ MRX

Split Push Press & Split Jerk Build Up E2MOM 4 Split Push Press – 3 Split Jerk (alt feet) 3 Split Push Press – 2

Front Squat E3MOM 5 – 5 – 4 – 4 – 1 10min AMRAP: 10 Power Clean 115/75 RX+ 135/95 MRX 95/65 10 Over Bar

Strict Press E3MOM 5 – 5 – 4 – 4 – 1 For Time: 5 Rounds For Time: 4 Muscle-Ups (ring) MRX 4 Chest to

HERO WOD “COLLIN” 6 Rounds For Time:400m Sandbag/KettleBell Carry 50/35lbs 24/16kgs MRX 20/12kgs 12 Push Press 115/75 MRX 75/5512 Box Jumps 24/20″ MRX 20/18 12

With a Continuously Running Clock 0:00-2:00 Run 200m to Max Toes to Bar 2:00-3:00 REST3:00-6:00 Run 400m to Max One Arm Russian Kettlebell Swings (switch

Hang Power Clean Build Up E2MOM 4 – 3 – 2 – 1 – 1 “Nasty Girls” 3 Rounds For Time: 50 Air Squats7 Muscle-Ups10

“Team D-Day” by DB For Time: P1 & P2 – 1900m Row to Beach & 44 Burpees (one Rows one Works on Burpees) P1 & P2

It’s official! Paul McCrary will be making his third trip to the CrossFit Games in the last four years. What makes this year so unique

Bench Press E3MOM 5 – 5 – 4 – 4 – 1 For Time:21 Russian Kettlebell Swings 24/16 RX+32/24 MRX 20/12 15 Hand Release Push-Ups

Back Squat E3MOM 5 – 5 – 4 – 4 – 1 For Time:25 Pull-Ups25 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 1000m

Snatch E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 “Randisabelly” For Time: 30 Power Snatches 75/55lbs MRX 65/45 15

For Time: 200m Run10 Power Cleans 115/75 RX+135/95 MRX 95/6510 Chest to Bar Pull-Ups200m Run10 Handstand Push-Ups10 Shoulder to Overhead400m Run20 Power Cleans20 Pull-Ups400m Run20

Max Unbroken Handstand Push-Ups (3min)Rest 2minMax Unbroken Dips (ring or bar) (3min) Rest 2min Max Unbroken Push-Ups (3min) 3 Rounds For Time: 4 Over Bar

Max Unbroken Muscle-Ups (3min) Rest 2minMax Unbroken Chest to Bar Pull-Ups (3min) Rest 2minMax Unbroken Pull-Ups (3min) 8min AMRAP: 8 Sumo Deadlift High Pulls 95/65

Front Squats & Thrusters E2:30MOM 5 Front Squats – 5 Thrusters 3 Front Squats – 3 Thrusters 1 Front Squat – 1 ThrusterMain Site WOD

E3MOM Build Up 6 Deadlifts to 5 Hang Power Cleans to 4 Shoulder to Overhead 5 Deadlifts to 4 Hang Power Cleans to 3 Shoulder

“MURPH” For Time: 1 Mile Run100 Pull-Ups200 Push-ups300 Squats1 Mile Run*Partition the pull-ups, push-ups, and squats as needed. **RX+ 20/14lb Weight Vest In memory of

All classes are canceled. Join us tomorrow to celebrate Memorial Day! +++++++++++++++++++++++++++++++++++++ Monday, May 27th: “MURPH” at 9AM ~arrive early to warm up on your

For Time: 200m Run2 Rounds of Cindy 1 Round of DT 400m Run4 Rounds of Cindy 2 Rounds of DT 200m Run2 Rounds of Cindy

“TEAM Super Sixties” For Time:60 Alternating Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ 60 Pull-ups RX+Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes

It is with heavy hearts that we share the news of the passing of our friend and fellow CrossFit Huntsville athlete Linda Anthony. Linda and

Power Clean to Shoulder to Overhead Pyramids E2:30MOM 6 – 3 – 6 3 – 1 – 3 For Time:21 Power Clean 115/75 RX+ 135/95

Back Squat Pyramids E2:30MOM 7 – 5 – 7 4 – 2 – 4 6min AMRAP: 6 Hang Squat Cleans 135/95 RX+ 155/105 MRX 95/65

Bench Press Pyramids E2:30MOM 7 – 5 – 7 4 – 2 – 4 12min AMRAP: 12/10 Barbell Push-Ups9 Power Snatch 95/65 RX+115/75 MRX75/55 6

HERO WOD “SCOTTY” 11min AMRAP: 5 Deadlifts 315/215 MRX 255/175 18 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 17 Over Bar Burpees Core

“Murph’s Madness” by DB For Time: Run 800m *2 Rounds of:10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m*3 Rounds of: 5 Pull-ups

5 Rounds For Time with Increasing Loads: 7 Hang Cleans7 Shoulder to Overhead49 Double Unders or 14 Box Jumps 30/24″ MRX 24/20″ Rest 3min after each round/

Team Row or Assault Bike Races For Time: (P1) 30/25cals – (P2) 30/25cals –(P1) 25/20cals – (P2) 25/20cals –(P1) 20/15cals – (P2) 20/15cals –(P1) 15/12cals – (P2)

Push Press to Split Jerk E3MOM 6 Push Press to 3 Split Jerk 4 Push Press to 2 Split Jerk 2 Push Press to 1

Hang Squat Clean & Muscle-Ups (bar or ring) E2MOM 6 Hang Squat Cleans – 2 Muscle-Ups4 Hang Squat Cleans – 4 Muscle-Ups2 Hang Squat Cleans

Thrusters & Power Snatch Build Up E2MOM 3 Thrusters – 3 Power Snatch 2 Thrusters – 2 Power Snatch 1 Thruster – 1 Power Snatch

All classes are canceled in observance of Mother’s Day. Happy Mother’s Day CFHSV!

For Time:200m Run20 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 10 Burpee Box Jumps 24/20″ MRX 20/18″ 400m Row or 1km Assault Bike30 WallBall Sit-Ups

DeadLifts & Rope Climbs or Strict Pull-Ups E2MOM 7 DeadLifts – 1 Rope Climb or 5 Pull-Ups 6 DeadLifts – 2 Rope Climbs or 10 Pull-Ups 5 DeadLifts –

Power Clean & Bench Press Alternating Lifts E2MOM Built Up *Touch and Go multiple rep sets* 8 Power Clean – 5 Power Clean – 3

Overhead Squats to Overhead Lunges (stationary) E3MOM 7 Overhead Squats to 6 Overhead Lunges 5 Overhead Squats to 4 Overhead Lunges 3 Overhead Squats to

“CrossFit Total with a Twist” 15min to Achieve a Max Back Squat 15min to Achieve a Max Bench Press 15min to Achieve a Max Deadlift

“Gymnasty XXX” by DB For Time: 10 Burpee Toes to Bar15 Knees to Elbow30 WallBall Sit-Ups 20/14lbs MRX 14/1015 Handstand Push-Ups RX+ Strict30 Dips RX+

“Michael meets Karen” by DB 3 Rounds For Time Run 800 meters33 Hip or Back Extensions or combination of Hip/Back Extensions 33 WallBall Shots 20/14lbs to 10/9″ MRX 20/10

“Rogue One” by DB For Time:21 Light Saber Sumo Deadlift High Pulls 24/16kgs RX+ 32/24 MRX 20/12 21 Jedha Moon Step Ups 24/20″ MRX 20/18

Strict Press to Push Press E3MOM 7 Strict Press to 6 Push Press 6 Strict Press to 5 Push Press 5 Strict Press to 4

Squat Cleans to Hang Squat Cleans E3MOM (TNG, hands stay on bar)5 Squat Cleans to 4 Hang Squat Cleans 4 Squat Cleans to 3 Hang Squat