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

Push Press to Split Jerk Clusters 2 Push Press to 1 Split Jerk EMOM x 3min REST 2min / Adjust Weights 1 Push Press to

Hang Power Clean Build Up E2MOM 4 – 3 – 2 – 1 – 1 * each set as heavy as possible “Nasty Girls” 3

“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 Build Up 5×10 E3MOM **Building Up to a 10RM** 2min AMRAP : 10 Sumo Deadlift High Pull 75/55 RX+ 95/65 MRX 55/35 10

Push Press Build Up 5×10 E3MOM **Building Up to a 10RM** For Time: 10 Handstand Push-Ups RX+ Strict 1000m Row or Run or 2.5km Assault Bike10 Shoulder to Overhead

Deadlifts: Double & Single Leg/Arm Build Up E2MOM 6 Deadlifts – 4 Right Lateral Deadlifts – 4 Left Lateral Deadlifts 3 Deadlifts – 2 Right

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

“D-Day” by DBFor Time: 1900m Row or Run to Beach44 Over the Bunker (bar) Burpees19 Deadman Drags (Deadlifts)10 Climb the Cliff Pull-Ups RX+ Strict Chest to Bar

For Time:10 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 100 Double Unders 25 Toes to Bar20 Russian Kettlebell Swings 80 Double-Unders 20 Toes to

Hang Snatch Build Up E2MOM 4 – 3 – 2 – 1 – 1 reps build up *Each set as heavy as possible 5min AMRAP:

Bench Press Build Up 5×10 E3MOM **Building Up to a 10RM** With a Continuously Running Clock For Max Reps: 0:00-2:00 -200m Run /Row or .5km Assault Bike

Tempo Front Squats: E3MOM 5 sets x 3 reps @60-80% **3 second down, 2 second hold, 1 second explode up** 6 Minute AMRAP of: 21

“MARSTON” 20min AMRAP: 1 Deadlift 405/265lbs MRX 315/215 10 Toes to Bar15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake Marston, 31, of

For Time: (40min cap)1 Mile Run or Row or 4km Assault Bike10 Handstand Push-Ups or 10 Shoulder to Overhead 135/95 RX+155/105 MRX 115/75 20 Toes to Bar 30 Kettlebell Goblet Lunges

Tempo Bench Press E3MOM 5 Sets X 5 Reps @ 50-70% **3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up** Sprint Chipper #2 14min AMRAP:

Front Squat Build Up 5×5 E3MOM **Building Up to a 5 RM** For Time Alternating Reps of: (15min cap) 10 – 9 – 8 –

Death by Burpees and Kettlebell Swings for 10min: With a running clock perform 1 Burpee and 1 Kettlebell Swing the 1st min, 2 Burpees and

Hang Power Snatch E2MOM 3 – 2 – 1 – 1 Power Clean E2MOM 3 – 2 – 1 – 1 2min AMRAP: 12/10 Calorie

Happy Memorial Day CrossFit Huntsville! All classes are canceled today. Have a safe and fun Memorial Day!

“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 Boston,

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 -3 Deadlifts to-2 Hang Clean (squat or power) to -1 Shoulder

“MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Partition the pull-ups, push-ups and squats as needed. Start

Sumo Deadlifts E3MOM 7@75% – 5@80% – 3@85% – 1@90% – Max Reps@85% For Time Alternating Reps of: (15min cap)10 – 9 – 8 –

Snatch Build Up E2MOM3 – 2 – 2 – 1 – 1- 1 “Snatching Annie”For Time: (20min cap)50 Double Unders50 Sit-ups (anchored)5 Snatch 135/95 RX+155/105

1 1/2 Bench Press E3MOM5 Sets X 5 -1 1/2 reps @ 50-70% Sprint Chipper12min AMRAP:2 Muscle-Ups (ring or bar) MRX Chest to Bar Pull-Ups4

Overhead Squat Build Up 5×5 E3MOM**Building Up to a 5 RM** 2 Rounds For Time: (21min cap)200m Run, Row or 0.5km Assault Bike10 Overhead Squats 95/65 RX+

Power Clean Cluster EMOM x 6min-ODD Minute = 1 Hang Power Clean to 1 Power Clean-EVEN Minute = Rest / Add Weight**Build up each setEMOM

“Murph’s Madness” by DBFor Time: (40min cap)– Run 800m2 Rounds of:10 Pull-ups – 15 Push-ups – 20 Air Squats– Run 400m3 Rounds of:5 Pull-ups –

Power & Hang Power Snatch = E2MOM3 Power Snatch – 3 Hang Power Snatch2 Power Snatch – 2 Hang Power Snatch1 Power Snatch – 1

Thruster Build Up E2MOM3 – 2 – 2 – 1 – 1 – 1 For Time Alternating Reps of: (15min cap)10 – 9 – 8

Deadlifts E3MOM 7@75% – 5@80% – 3@85% – 1@90% – Max Reps@85% For Time: (15min cap)10 Calorie Row or Assault Bike10 Bar Facing Burpees10 Deadlifts 225/155 RX+275/185

Click here for WOD Brief! Strict Press: E3MOM 7@75% – 5@80% – 3@85% – 1@90% – max reps @85% 12 Minute AMRAP: 12 One Arm

Happy Mother’s DayRecovery and Rest Closed **************************************************************** In accordance with the recent mandates set forth by the Alabama Governor, CrossFit Huntsville will be closed through

Click here for WOD Brief! Clean (Squat or Power) 3 – 3 – 3 EMOMRest 2min/Adjust WeightsHang Clean 2 – 2 – 2 EMOMRest 2min/Adjust

Click here for WOD Brief! “Tri-ANGIE” by DB For Time: (40min cap)100 Pull-ups (chin over bar)1000m Row or RUN or 2.5km Assault Bike100 Push-ups (strict)1000m RUN or Row or 2.5km Assault Bike (opposite)100 Sit-ups (anchored)1000m Row or RUN or 2.5km Assault

Click here for WOD Brief! Push Press & Split Jerk E2MOM3 Push Press – 3 Split Jerk2 Push Press – 2 Split Jerk1 Push Press

Click here for WOD Brief! Front Squat E3MOM 7@75% – 5@80% – 3@85% – 1@90% – Max Reps@85% 2 Rounds For Time: (16min cap)1000m Row or Run or 2.5km

Click here for WOD Brief! Bench Press Build Up 5×5 E3MOM**Building Up to a 5 RM** “CINCO De CINCO” by DB5min AMRAP:-5 Barbell Push-ups-5 Deadlifts

Click here for WOD Brief! Hang Squat Snatch: 3-3-3 EMOM Rest 2min/Adjust Weights Hang Squat Snatch: 2-2-2 EMOM Rest 2min/Adjust Weights Hang Squat Snatch: 1-1-1-1-1

Click here for WOD Brief! 10 minute EMOM Death by MU or HSPU or Dip or Push-Up Challenge -Min 1= 1 rep of MU or

Click here for WOD Brief! Clean Complex Build Up = E2MOM x 6 Sets 1 Clean to 2 Hang Split Clean (alt legs) 13min AMRAP:

Click here for WOD Brief! Mainsite WOD For Time, Working on odd minutes, andResting on even minutes: (44min cap) 100 Chest to Bar Pull-ups 55+

Click here for WOD Brief! Squat Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 3 Rounds For Time:

Click here for WOD Brief! Cluster Build Up E2MOM x 14min 1 Deadlift to 1 Hang Power Clean to 1 Shoulder to Overhead 21min AMRAP:

Click here for WOD Brief! Bench Press build up for 20 Rep Max E3MOM 5-10@50% – 5@75% – 2@80% – 1@85% – 20rep max attempt

Click here for WOD Brief! “Tricky Tabata” by DB For Max Reps of Each Exercise: -Tabata Russian Kettlebell Swings 40/32/24/20/12kgs Rest 2 minute/rotate -Tabata Push

Click here for WOD Brief! Clean Build Up E2MOM Clean 3 – 2 – 1 Hang Clean 3 – 2 – 1 Clean 1 –

Click here for WOD Brief! Strict Press E3MOM 7 @75% – 5 @80% – 3 @85% 1 @90% – Max Reps @85% 6min AMRAP: 12

Click here for WOD brief! “30/30 Chipper” 30sec work – 30sec rest – 30 work – 30 rest 2 sets of 30sec work each exercise

Click here for WOD brief! Back Squat E3MOM 7 @75% – 5 @80% – 3 @85% – 1 @90% – Max Reps @85% 5 Rounds

Click here for WOD brief! SumoDeadlift E3MOM 8 @70% – 4 @80% – 2 @85% – 1 @90% – Max Reps @80% 7min AMRAP: 11

Click here for WOD Brief! Push Press to Split Jerks E2MOM 4 Push Press to 3 Split Jerks 3 Push Press to 2 Split Jerks

Click here for WOD Brief! “Weakness Wake-Up” by DB For Time: (40min cap)40 Chest to Bar Pull-Ups RX+ Strict Chest to Bar MRX Pull-ups Rest

Click here for WOD Brief! For Time: (35min cap) Row/Run 500m or 1.2km Assault Bike50 WallBall Sit-Ups 20/14lbs MRX 20/10lbs20 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX

Click here for WOD brief! Snatch Build Up E2MOM Snatch 3 – 2 – 1 Hang Snatch 3 – 2 – 1 Snatch 1 –

Click here for WOD brief! Front Squat E3MOM 8@70% – 4 @80% – 2@85% – 1@90% – Max Reps@80% 3 Rounds For Time: (15min cap)21

Click here for WOD brief! For Time: 500m Row or 1K Assault Bike 8min AMRAP: Buy In: 800m Run or Row or 2k Assault Bike 18 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12

Click here for WOD brief! Bench Press E3MOM 7@75% – 5@80% – 3@85% – 1@90% – Max Reps@85% 2 Rounds For Time: (18min cap)400m Row/Run or 1km

Click here for WOD brief! Clean & Jerk Build Up E2MOM 4 – 3 – 2 – 1 – 1 – 1 20min Ascending AMRAP:

HAPPY EASTER CrossFit Huntsville! *********************************************************** rest & recovery *********************************************************** We hope you have a safe, healthy and happy Easter Sunday! **************************************************************** In accordance with the recent

Click here for WOD brief! 8 Sprint Rounds For Time: (32min cap) 200m Row/Run or 0.5km Assault Bike6 Deadlifts 135/95 RX+ 165/115 MRX 95/65 4 Hang Power

Click here for WOD brief! Back Squat EMOM 8@70% – 4 @80% – 2@85% – 1@90% – Max Reps@80% For Time: (15min cap)30 Overhead Lunges

Click here for WOD brief! Strict Press E3MOM 8@70% – 4 @80% – 2@85% – 1@90% – Max Reps@80% 9min AMRAP: 200m Row, Run or 0.5km Assault

Click here for WOD brief! Movement Demo: Burpee with WallBall With a Continuously Running Clock: 00:00 – 05:00 Run/Row 800m or 2K Assault Bike 05:00 – 06:00

Click here for WOD brief! Deadlifts E3MOM 8@70% – 4 @80% – 2@85% – 1@90% – Max Reps@80% Main Site WOD (RX+ portion) 12 –

Click here for WOD brief! Overhead Squats E3MOM 8@70% – 4 @80% – 2@85% – 1@90% – Max Reps@80% 12min AMRAP: 8 Hang Power Snatch4

Click here for WOD brief! Athletes Choice Day WOD #1 30 Muscle-Ups for Time (Ring or Bar) OR WOD #25km Row or Run for Time

Click here for WOD brief! Run 400m x 3 times E3MOM (score is slowest time) REST 3min / Start WOD For Time: (20min cap)40 Sumo

Click here for WOD brief! Bench Press E3MOM 8@70% – 4 @80% – 2@85% – 1@90% – Max Reps@80% Don’t have a bench? Click here

Click here for WOD brief! Power Snatch to Hang Power Snatch Build UP E2MOM 2 – 2 – 1 – 1 – 1 21min AMRAP:

Click here for WOD brief! Hang Clean Build Up E2MOM 4 – 3 – 2 – 1 – 1 – 1 “A Fool’s CHOICE” by

Click here for WOD brief! Front Squats EMOM 4 Front Squats EMOM x 4 min Rest 2min / add weight 2 Front Squats EMOM x

Deadlifts EMOM 4 Deadlifts EMOM x 4 min Rest 2min / add weight 2 Deadlifts EMOM x 4 min Rest 2min / add weight 1

“DB’s EMOM Total”For Max Load:Min 1-5 = 1 rep Strict Press Min 6-10 = 1 rep Power Clean Min 11-15 = 1 rep Shoulder to

For Time: (35 min cap) 200m Run/Row or 0.5km Assault Bike2 Hang Squat Clean Thruster 115/75 RX+135/95 MRX 95/65 200m Row/Run or 0.5km Assault Bike (opposite) 2 Muscle-Ups (ring)

Deadlift Build Up E2MOM3 Tng Deadlifts 4 Sprint Rounds:15/13 Calorie Row or Assault Bike11 Box Jumps 24/20″ RX+30/24″ MRX 20/18″9 Toes to Bar6 Bar Facing Burpees3 Deadlifts

Pause Front Squats E3MOM 5 sets X 5 reps 16min AMRAP: 16 KBS 24/16 RX+ 32/24 MRX 20/12 8 Goblet Lunges (alt legs)16 WBS 20/14

1 1/2 Strict Press E3MOM 5 Sets x 4 – 1 1/2reps 10min AMRAP: 5 Handstand Push-Ups MRX 2/4″ Rise10 Barbell Push-Ups MRX Push-Ups5 Strict

For Time:400m Run / Row or 1km Assault Bike8 T2B13 Goblet Step-Ups 24/20″ MRX 20/18″ 4 Muscle-Ups (bar) or 4 Burpee Chest to Bar Pull-Ups6 Chest to Bar Pull-Ups

“Baloo’s Bare Necessities” by DB For Time: 10 Bear Complex 95/65 RX+ 135/95 MRX 75/55 100 Double Unders8 Bear Complex 115/75 RX+155/105 MRX 95/65 80

“Wacked Out Helen” For Time: 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

Cluster Build-Up E2MOM x 12 min 1 Power Clean to 1 Hang Squat Clean to 1 Shoulder to Overhead 5 Rounds For Time:200m Row /

1 1/2 Bench Press E3MOM 5 Sets x 4 – 1 1/2reps 7min AMRAP: 42 Double Unders 21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 15

1 1/2 Deadlifts E3MOM5 Sets x 4 – 1 1/2reps 2 Rounds For Time: 16 Deadlifts 400m Run8 Left Leg and Left Arm Kettlebell Deadlifts8

1 1/2 Back Squat E3MOM 5 Sets x 4 – 1 1/2reps 2min AMRAP: 5 Strict Press 95/65 RX+115/75 MRX 75/55 or Strict Handstand Push-Ups 5 Over

“The Feast of Saint Patrick” by DB For Time: 800m Gaelic Get Away Run17 Green Goblet Squats 24/16 RX+ 32/24 MRX 20/1217 Irish KB Swings

“HOLLEYMAN” 30 Rounds For Time:5 Wallballs 20/14lbs to 10/9′ MRX 20/10 to 9′ 3 Handstand Push-Ups MRX 2/4″ Rise1 Power Clean 225/155 MRX 165/115 U.S.

“Rowing & Riding JT” 21 – 15 – 9 – 6 – 3 Reps For Time: – Handstand Push-Ups MRX 2/4″ Rise– Ring Dips MRX

Power Snatch & Hang Power Snatch E2MOM x 12 min3 TnG Power Snatch – 3 Hang Power Snatch 1 Power Snatch to 1 Hang Power

Hang Clean E2MOM 6 Hang Clean – 5 Hang Clean – 4 Hang Clean 3 Hang Clean – 2 Hang Clean – 1 Hang Clean

Bench Press and Sumo-Deadlifts E2MOM 6 Bench Press – 6 Sumo Deadlifts 4 Bench Press – 4 Sumo Deadlifts 2 Bench Press – 2 Sumo

Split Push Press & Split Jerks E2MOM 4 Split Push Press (Left) – 4 Split Jerk (alt legs) 4 Split Push Press (Right) – 3

Master Qualifier Workout 2 2019 For Time: 80 Bar Facing Burpees 4000m Row or Run or 10km Assault Bike OR 10 Rounds For Time: 8 Bar Facing Burpees 400m

Snatch E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 Master Qualifier Workout 5 2019 For Time: 30 Snatch 135/95

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

Master Qualifier Workout 4 2019 8min AMRAP: 45 Thrusters 95/65 Teen/55+ 75/55 45 Toes to Bar45 Cleans45 Chest to Bar OR 8min AMRAP: 9 Thrusters

5 x 5 Pause Deadlifts E3MOM *3sec pause at Top, TnG at bottom Master Qualifier Workout 1 2019 3 Rounds For Time:15 Deadlifts 225/155 Teen/55+

5 x 5 Pause Bench Press E3MOM *3sec pause in Bottom 2 Rounds For Time:9 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise15 Ring Dips RX+