“Strict Tabata” by DB For Max Reps of Each Exercise: Tabata Strict Ring Pull-Ups MRX Bar Rest 2 minute/rotate Tabata Strict Ring Dips MRX Bar

“The MLK Muscle-Up Mile ” by DB For Time: 805meter Row Then10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX

“Annie Addicted to KettleBells 2” by DB For Time: 50 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 50 Double Under 50 Sit-ups ab-mat Anchored

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

Deadlifts & Lateral DeadLifts E2MOM 8 Deadlifts – 4 Right Arm Lateral Deadlifts 8 Deadlifts – 4 Left Arm Lateral Deadlifts 6 Deadlifts – 3

Clean 3 – 3 – 3 EMOM Rest 2min/Adjust Weights Shoulder to Overhead 2 – 2 – 2 EMOM Rest 2min/Adjust Weights Clean & Shoulder

“Rev1 Filthy Fifties” For Time:50 Box Jumps 24/20″ MRX 20/18″50 Pull-ups MRX Jumping (wrist folds at bar) 50 Kettlebell Swings 24/16kgs MRX 20/12 50 Kettlebell

Power Snatch 3 – 3 – 3 EMOM Rest 2min/Adjust Weights Hang Power Snatch 2 – 2 – 2 EMOM Rest 2min/Adjust Weights Snatch 1

Front Squat E3MOM 5 – 5 – 5 – 5 – 5 11min AMRAP: 22 Front Squats 95/65 MRX 75/55 11 Pull-Ups11 Push Press22 Push-Ups

“The Big Bear Complex” 15min Achieve a 1RM Bear Complex: 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back

10min EMOM Strict Chest to Bar to Strict Pull-Up to Kipping C2B to Kipping Pull-Up Min 1 = 1 Strict Chest to Bar – Min

Strict Press E3MOM 5 – 5 – 5 – 5 – 5 5 Rounds For Time:5 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise7 Shoulder to

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

Team WOD #1 8min AMRAP: 4 Kettlebell Sumo Deadlift High Pulls 24/16kgs RX+32/24 MRX 20/12 6 Kettlebell Goblet Squats8 Russian Kettlebell Swings *One person works

Overhead Squats E3MOM 5 – 5 – 5 – 5 – 5 For Time:Overhead Squats 6 – 9 – 12 – 9 – 6Box Jumps/Step-Ups

Bench Press E3MOM 10 – 5 – 10 – 5 – Max Reps 13min AMRAP: 13 Deadlifts 115/75 RX+135/95 MRX 95/65 13 Barbell Push-Ups MRX

“JERRY” Run 1 mile Row 2K Run 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening

Thruster Build Up E2MOM 3 – 3 – 2 – 2 – 1 – 1 *from floor* “Jump & Throw Fat FRAN” 21 – 15

Deadlift & Sumo DeadLift = E2:30MOM 7-9 Deadlifts – 7-9 Sumo Deadlifts 5-7 Deadlifts – 5-7 Sumo Deadlifts 3-5 Deadlifts – 3-5 Sumo Deadlifts 3

“The Tequilla Flu” by DB 9min AMRAP: 800m Run or Row or 2k Assault Bike Buy-in 8 Hang Squat Cleans7 Burpee Heel/Feet Clap Over Bar

Benchmark WOD “FRAN” 21 – 15 – 9 Reps For Time: Thrusters 95/65lbsPull-ups CFHSV Running & Endurance WOD: 3 rounds of: 800m run rest 1

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

Congratulations to our 2020 Big NASTI CrossFit Huntsville Team! These studs competed this past Saturday and lifted a total of 3480 pounds! As a team,

TEAM Chipper WOD For Time:100 KBS (1 works reps, 1 holds KB Goblet Squat) 80 Barbell Push-Ups (both in plank alternating) 60 Deadlifts (1works reps,

All classes canceled today. Happy New Year CFHSV!

“New Year’s Eve EVA” 5 Rounds For Time:800m Run or Row or 2km Assault Bike 30 Kettlebell Swings 32/24kgs MRX 24/16kgs 30 Pull-ups Core Development (try to go non-stop)

Back & Front Squat Alternating Lifts E2MOM *From Floor* 7 Back Squats – 6 Front Squats 5 Back Squats – 4 Front Squats 3 Back

“SHAM” 7 Rounds For Time: 11 Bodyweight Deadlifts 100-meter Sprint Core Development 25 Right Knee to Left Elbow & 25 Left Knee to Right Elbow

5min build up to a 2 RM TnG Snatch 5min Build Up to a 2 RM Hang Snatch 4 Rounds For Time: 200m RUN 2

14min Cluster Build-up 1 Power Clean to 2 Hang Power Clean to 1 Shoulder to Overhead 7min AMRAP: 1 Power Clean 135/95 RX+ 165/115 MRX

“The Jingle Bell Grinch” by DB For Time: 800m Run80 Jingle Bell Swings 24/16kgs RX+ 30/24 MRX 20/12 800m ROW or Assault Bike 2km80 Double-unders600m Run60 Jingle

Team WOD “Santa’s Helpers” by DB For Time: Elves’ Helen (working at same time)P1 = 400m Run P2 = 21 Kettlebell Swings – 12 Pull-ups

DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 MRX 75/55 2 Thrusters 95/65 MRX 75/55 3 Sumo Deadlift High Pull

“RYAN” 5 Rounds For Time:7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips 21 Burpees Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper

Build Up 1RM Hang Bear Complex (1rep of the following in order) E3MOM x 5 Sets1 Hang Power Clean to 1 Front Squat to1 Shoulder

“Operation Just Cause” by DB For Time: 1 Round: 75 American Ranger Kettlebell Swings 75 Deadly Double Unders REST 1min 2 Rounds: 20 PDF WallBall

“The Kitchen Sink” by DB For Time: 2 Rounds Cindy = 5 Pull-ups – 10 Push ups – 15 Air Squats35 Kettlebell Sumo Deadlift High

Hang Snatch Build Up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 6min AMRAP: 9 Hang Snatch 95/65 RX+

Power Clean & Bench Press Alternate Lifts E2MOM Build Up 6 Power Clean – 18 Bench Press 4 Power Clean – 12 Bench Press 2

*Athletes choice on order, but all Must be completed **If not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each

“ROY” 5 Rounds For Time:15 Deadlifts 225/155lbs MRX185/125 20 Box Jumps 24/20″ MRX 20/18″ Step-Ups 25 Pull-ups MRX Ring Rows Marine Corps Sgt. Michael C.

“Dropped Lung Deuce” by DB For Time: Run 400m10 Over Bar Burpees30 Sumo Deadlift High Pull 95/65lbs RX+ 115/75 MRX 75/55 Row 300m5 Over Bar

Tempo Front Squat E3MOM5 Sets x 3-5 Reps**3sec down – 2sec Hold/Isometric Squeeze – 1sec Explode up** 12min AMRAP: 1 Deadlift 115/75 RX+135/95 MRX 95/65

Tempo Deadlifts E3MOM5 Sets x 3-5 Reps **1sec Explode up -2sec Hold/Isometric Squeeze – 3sec Down** Continuously Running Clock for Reps: 0:00-2:00 200m Run/Row Russian

Tempo Bench Press E3MOM5 Sets x 3-5 Reps**3sec down – 2sec Hold/Isometric Squeeze – 1sec Explode up** 6 Rounds For Time:12 Barbell Push-Ups6 Shoulder to

5 Minute Build Ups 5min Build Up Shoulder to Overhead5min Hang Power Clean 5min Build Up DeadLifts “The Equalizer” by DB For Time:18 Deadlifts 175/115

“ARTIE” 20min AMRAP: 5 Pull-ups10 Push-ups15 Air squats5 Pull-ups10 Thrusters 95/65lbs MRX 75/55 Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was

“Pearl Harbor” by DBFor Time:7 Ground to Overhead Gun Salute 115/75 RX+ 135/95 MRX 95/65 Run 400m for Battleship Arizona19 Torpedo Toes to Bar Rest

DeadLift EMOM x 10min 1st min = 5 Barbell Sumo Deadlifts 2nd min = 10 Right Arm Right Leg Kettlebell Deadlifts 3rd min = 10

3min EMOM x 4 sets = 12min 1st Min = 10 BW/.75% Bench Press or 10 Parallette Push-Ups 2nd Min = 10 Kettlebell Goblet Squats or 10

Power / Squat / or Split Snatch Max Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 –

3min EMOM x 4 sets = 12min First Minute = 1 Squat Clean to 5 Front Squats Second Minute = 3-5 Strict Pull-up/Chest to Bar

3min EMOM x 4 sets = 12min First Minute = 2 Strict Press to 4 Push Press to 3 Split Jerk (alt leg) Second Minute

CROSSFIT LINCHPIN TEST 5 For Time:20 Back Squats 185/125 *RX+225/155 MRX 135/95 (Bar is on Floor)2 mile run (3200m)20 Back Squats *Courtesy CF Linchpin, *RX+

CFHSV 7th Annual“Iron Bowl & College Gameday WOD” Kick off: 9AM Arrive early to warm up on your own. Don’t forget to wear your team

“Team Turkey Time” by DB For Time:400m Turkey (WB) Run/Carry (team carries 1WB switching WB to partner as needed) 30 Alternating Partner Hand Release Push-Ups RX+

Happy Thanksgiving All Classes Cancelled

DBs 5×5 E5MOM Each 5min For Time: 400m Run, Row or 1km Assault Bike15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10 Kettlebell Goblet Step-Ups 24/20″ MRX

SumoDeadlift E3MOM 8 – 6 – 4 – 2 For Time: 21 SumoDeadlifts 225/155 MRX 185/125 21 Handstand Push-Ups MRX 2/4″ Rise 600m Row, Run or 1.5km

“Hammer” 5 Rounds For Time: 5 Power Clean 135/95 MRX 95/65 10 Front Squat5 Jerks20 Pull-Ups MRX Ring Rows Rest 90sec between each Round U.S.

“Holy Tabata” by DB For Total Reps: Deadlift 165/115 RX+185/125 MRX 135/95 REST 1min Over the Bar Burpees REST 1min Handstand Push-Ups MRX Push-Ups REST

“Motor Malfunction” by DB For Time: 1200m Run / Row or 3km Assault Bike2 Rope Climbs 15′ MRX 1 to 15 / 2 to 10′ 50 Russian

Power Snatch to Snatch Balance EMOM 2 – 2 – 2 Rest 2min/add weight Squat Snatch EMOM 2 – 2 – 2 Rest 2min/add weight

Back Squat E3MOM6 – 5 – 4 – 2 Mainsite WOD On a 29-minute Clock: 5min AMRAP of: 10 Strict Pull-ups, 20 Push-ups, 30 Squats

7 min Build Up to a Max Strict Press to OH Lunge L & OH Lunge R Leg 7 min Build Up to a Max

Congratulations CFHSV on an outstanding performance in the 2020 OPEN! Affiliate Standings: Out of over 11,000 AFFILIATES! 65th for top 10 scores each week 79th

12min Build Up to a Max Set of Unbroken: Hang Power Clean to Shoulder to 0verhead 115/75 RX+ 155/105 MRX 95/65 *Bar can NOT rest on

“Sprinting Mr. JOSHUA” 5 Sprint Rounds For Time: 400m Run 30 GHD Sit-Ups MRX Military Ab-Mat Anchored 15 Deadlifts 250/170lbs MRX 185/125 REST 90sec between

For Time: Run 600 10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 20 Air SquatsRow 200 or Assault Bike 0.5km15 Chest to Bar Pull-Ups 30 Air SquatsRun

Hang Power Clean EMOM 2 – 2 – 2 Rest 2min Squat Clean EMOM 2 – 2 – 2 Rest 2min Hang Power Clean E2MOM

Pause Split Jerks = Dip and pause for 2 seconds, then Drive and Split Jerk, pause in Split 2 seconds 2 reps EMOM for 5min

Roxanne Song Warm-up Every time they say Roxanne perform a burpee. “Nikoleta” by DB3min AMRAP: Run or Row 400m Max Reps Ring Muscle-Ups MRX Max

Hang Power Snatch EMOM 2 – 2 – 2Rest 2minHang Split Snatch EMOM (alt lead leg) 2 – 2 – 2 Rest 2minHang Squat /

Heroes Veteran’s Day Challenge by DB Army “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-Ups 15 Overhead Squats 30 Pull-Ups 9 Overhead

“31 HEROES” 31 Minute Partner AMRAP: 8 Thrusters 155/105 MRX 115/756 Rope Climbs 15′ MRX 6-10′ or 3-15′11 Box Jumps 30/24″ MRX 24/20″400m Run w/Sandbag/Plate/KB/DB 50/35lbs MRX

“The Mighty Marines XXXX” by DB 4 Rounds For Time: 10 Strict Pull-Ups MRX Pull-ups Row 250m 15 Push-ups100m Ammo Can Carry 24/16kgs RX+32/24 MRX

EMOM x 4 Activator: 1st Min: 11/8 Calorie Row 2nd Min: 7 Goblet Squats 3rd Min: 4 Burpee Pull-ups OPEN WOD 20.5 For Time, Partitioned

Front Squat E3MOM 6 – 5 – 4 – 2 Team WOD 9min Synchronized AMRAP: Partner 1 Row 200m (switch each round) Partner 2 Run

Hang Power Snatch E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 15min AMRAP: 15 Hang Power Snatch 75/55 RX+

“Perplexed Presidential Priorities ” by DB For Time & Country:20 Democractic Divide Deadlifts 115/80 RX+ 135/95 MRX 95/65 2 Kurdish Climbs 15′ MRX 10′800m Border

Deadlift E3MOM 6 – 5 – 4 – 2 6min AMRAP: 12 Deadlifts BW/75% BW6 Barbell Push-Ups3 Over Box Jumps 24/20 RX+30/24″ MRX 20/18 REST

HERO WOD “HALL” 5 Rounds For Time: 3 Cleans 225/155lbs Run 200 meters20 Kettlebell Snatches 24/16kgs (10 each arm) REST 2min after each round U.S.

Clean & Jerk: 5 – 4 – 3 – 2 – 1 E2:30MOM OPEN WOD 20.4 For Time: (20 minute cap) 30 Box Jumps/Step-Ups 24/20″

JASON vs. FREDDY 2 by DB “JASON” 13min AMRAP:Buy-in Trick of 1000m Row / 2.5km Assault Bike Then 13 Sumo Deadlift High Pull 95/65 MRX

Bench Press E3MOM 10 – 20 – 5 – 2 – 1 “Good Luck” by DB5 Rounds For Time: 45 Double Unders15/10 Push-Ups RX+ Toes

For Max Load E2MOM x 14min 1 Clean (power or squat) to1 Front Squat to1 Shoulder to Overhead *a squat clean does not count as

Jumping “JT” For Time:126 Double Unders21 Handstand Push-Ups MRX 2/4″ Rise21 Ring Dips MRX Bar Dips 21 Push-Ups84 Double Unders15 Handstand Push-Ups MRX 2/4″ Rise

“KetlleBell Killed the Rocket Man” by DB For Time:10 Kettlebell Swings 24/16kgs RX+ 32/24kgs30 Goblet Squats 600m Rocket RUN15 Kettlebell Swings25 Goblet Squats500m Rocket ROW20

OPEN WOD 20.3 For Time: 21 Deadlifts 225/155 21 HSPU 15 Deadlifts 225/155 15 HSPU 9 Deadlifts 225/155 9 HSPU 21 Deadlifts 315/205 50′ Handstand

WOD Sprint Rounds 2min AMRAP 200m Row / 0.5k BikeMax Handstand Push-Ups or Shoulder to Overhead Rest 1min 2min AMRAP 200m Row / 0.5k BikeMax Hang Squat

Differing Deadlifts E2MOM Complete the following in any order and any load10 Regular Deadlifts – 10 Sumo Deadlifts – 10 Double KB Suitcase Deadlifts –

Bench Press 5min Build up *then* 2 Reps E2MOM x 10min REST 2min Class Tester *Max Time High Plank Hold* RX+ = 1 Push up

For Max Load E2MOM x 14min 1 Power Snatch to1 Overhead Squat to1 Hang Squat Snatch “New Opportunities” by DB For Time: 21 Power Snatch

CROSSFIT LINCHPIN TEST 9 5 Rounds For Time:50ft Handstand Walk MRX 5 Wall Walks 5 Squat Cleans 225/155 MRX 155/105 *REMINDER* We will be hosting

“The Climb & Fall” by DB For Time: 100 Double-Unders10 Handstand Push-Ups or 10 Shoulder to Overhead RX+ 8/4″ deficit 200m Run20 Dips Bar or Ring RX+ Ring Strict

OPEN WOD 20.2 20 Minute AMRAP of: 4 Dumbbell Thrusters 50/35 Ages 14-15 and 55+ 35/20 6 Toes To Bar 24 Double Unders Scaled ages

Back Squats & Lunges E2MOM 6 Back Squats – 6 Back or Front Rack Lunges 6 Back Squats – 6 Back or Front Rack Lunges 6 Back Squats –

Minute Drills w/30sec Rest/Transition1st min = Max Strict Handstand Push-Ups Rest 30sec 2nd min = Max Cal Row or Assault Bike Rest 30sec 3rd min = Max

Hang Power & Hang Squat Clean E2MOM 4 Hang Power Cleans – 3 Hang Squat Cleans 3 Hang Power Cleans – 2 Hang Squat Cleans