Power Snatch to Hang Power Snatch E3MOM (TNG, hands stay on bar)5 Power Snatch to 4 Hang Power Snatch 4 Power Snatch to 3 Hang Power

“Team Seven” 28min AMRAP:Partner A = 7 Handstand Push-Ups MRX 2/4″ rise Partner B = 7 Thrusters 135/95lbs MRX 95/65 Partner A = 7 Knees

Bench Press build up for 20 Rep Max E3MOM 5/10 – 5 – 2 – 1 – 20rep max attempt “What Goes Up Must Come

“JACKIE” For Time: 1000m Row50 Thrusters 45/35lbs 30 Pull-ups

Randy For Time:75 Power Snatches 75/55lbs MRX 65/45 OR Isabel (power or squat) For Time: 30 Snatches 135/95lbs MRX 95/65 OR For Time: 100 DB/KB

SumoDeadlift E3MOM 9 – 7 – 5 – 4 – Max Reps 21-15-9 Reps For Time of: Sumo Deadlifts 225/155 RX+ 275/185 MRX 185/125 Kettlebell

Team WOD: In 2 Athlete teams: In Order For Time: 60 Calorie Assault Bike or Row (non-working partner in bottom of Kettlebell Goblet Squat)60 Power Clean (non-working

Back Squats 2 Rep Build Up E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 3 Sprint Rounds For Time:

Tester “Fast 50’s” by DB For Time:50 Pull-Ups or 50 Chest to Bar Pull-ups Rest 2min 50 Handstand Push-Ups or 50 Hand Release Push-Ups Rest 2min 50 Bodyweight/75% BW

For Time: 800m Sprint Push Press to Split Jerks E2MOM 4 Push Press to 3 Split Jerks 3 Push Press to 2 Split Jerks 2

HAPPY EASTER CrossFit Huntsville! All classes are canceled in observance of Easter.

“Tabata Today” by DB For Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 88/70/55/45/35/25lbs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75

Bench Press E2:30MOM 15- 10 – 5 – 2 – 1 – 1 Master Qualifier Event 3 2018 20min AMRAP: 50 WallBall Shots100 Double Unders50ft

Weakness Work/Progression/StrengthTraining *Athlete makes 3 choices based on greatest weaknesses, with a rest/adjustment on 4th min Alternating EMOM for 28 minutes 1-2 Rope Climb w/feet

Hang Power Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 WOD 5 Sprint Rounds w/ Decreasing Rest Times3 Burpee Pull-ups

Build Up to a 2RM Bear Complex E3MOM x 5 Sets (1 rep of the following in order) 1 Power Clean to 1 Front Squat or 1

Squat Snatch E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” 20min AMRAP: 1

Hero WOD “KALSU” For Time:100 Thrusters 135/95lbs MRX 95/65 **Start with/At the beginning of every minute perform 5 burpees, for the rest of the minute

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 Master Qualifier Event 2 2018 4 Rounds

Strict Press & Push Press & Split Jerks E2MOM 7 Strict Press – 5 Push Press – 3 Split Jerks – 5 Strict Press –

“30/30 Chipper” 30sec work – 30sec rest – 30 work – 30 rest For Total Reps: Overhead Plate Lunges (alt/stationary) 45/35lbs RX+ 55/45 MRX 35/15

Back Squat & Front Squat & Overhead Squat E3MOM 9 Back Squats – 7 Front Squats – 5 Overhead Squats – 4 Overhead Squats –

For Time: 200m Run10 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 200m ROW or 0.5km Assault Bike10 WallBall Sit-Ups 20/14/10lbs 5 WallBall Shots 20/14lbs to 10/9′ MRX

4 Rounds For Time with Increasing Loads: 20 Deadlifts15 Barbell Push-ups10 Hang Squat Clean5 Shoulder to 0verhead1 Rope Climb 15′ RX+ Legless MRX 10′ Rest

Athletes Choice Day WOD #1 30 Muscle-Ups for Time (Ring or Bar) OR WOD #25km ROW for Time OR WOD #3 300FY = 300cal on

Power Clean and Hang Power Clean Build Up E2MOM 6 Power Cleans – 5 Hang Power Cleans 4 Power Cleans – 3 Hang Power Cleans

Thruster Build Up (from floor) E2MOM 6 – 4 – 3 – 2 – 1 – 1 Master Qualifier Event 1 2018 For Time: 4

“TeamMate LumberJack 20” For Time: Part A ROW 200m Part B Run 200m 20 Alternating Deadlifts 275/185lbs MRX 225/155 Part A Run 200m Part B

Back Squat E3MOM 9 – 7 – 5 – Max reps – Max Reps 6min AMRAP: 6 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX

Bench Press E3MOM 9 – 7 – 5 – Max reps – Max Reps 2 Rounds For Time: 400m Run 10 Handstand Push-Ups RX+ Strict

Hang Clean Build Up E2MOM 6 – 4 – 2 – 1 – 1 “A Fool’s CHOICE” by DB 5 Rounds For Time: 10 Back

“JT” 21 – 15 – 9 Reps for time of: Handstand Push-UpsRing Dips MRX Bar DipsPush-Ups In honor of Petty Officer 1st Class Jeff Taylor,

Death by Bodyweight DeadLift and WallBalls 9min EMOM Min 1 = 10 BW/75% DeadliftMin 2 = 10 WallBall 20/14 to 10/9′ MRX 20/10 to 9′

Bench Press1min AMRAP 95/65lb or 75/55 (P1) – Rest 1min – 1min AMRAP (P2) Rest 1min 1min AMRAP 115/75 or 95/65 (P1) – Rest 1min – 1min AMRAP (P2)

Hang Power Snatch and Hang Squat Snatch E2MOM3 Hang Power Snatch – 3 Hang Squat Snatch 2 Hang Power Snatch – 2 Hang Squat Snatch

“Beehive Burpees” by DB For Time: Run 200m1 Rope Climb 15′ MRX 10′5 Box Jumps 24/20 RX+ 30/24 MRX 20/18″ 5 Muscle-Ups5 Burpee Muscle-UpsRow 500m or Assault

Power Clean and Shoulder to Overhead Build Up E2MOM 4 Power Cleans – 4 Shoulder to Overhead 3 Power Cleans – 3 Shoulder to Overhead2

“HELEN” 3 Rounds For Time: 400m Run 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 12 Pull-Ups RX+ Chest to Bar Reminder: We will be

5 Rounds for Load E5MOM = 25min 10 Box Jumps 24/20″ MRX 20/18″ 6 Deadlifts to 5 Hang Power Clean to 4 Shoulder to 0verhead

Thruster Build Up: E2:30MOM 3 – 3 – 3 – 3 – 3 OPEN WOD 19.5 For Time: 33 – 27 – 21 – 15

For Time: 1000m Run42 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 30 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 18 Toes to Bar800m

Build Up E2MOM 5 Strict Press – 4 Push Press -3 Jerks 4 Strict Press – 3 Push Press -2 Jerks 3 Strict Press –

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

15 min Build Up 5min Build Up to a Heavy Shoulder to Overhead5min Build Up to a Heavy Hang Squat Clean 5min Build Up to

“The Feast of Saint Patrick” by DB For Time: 800m Gaelic Get Away Run17 Green Goblet Squats 55/35 RX+ 70/55 MRX 45/2517 Irish KB Swings1000m

18 Min Build Up 9min Build-up Snatch (Power or Squat) to9min Build-up Clean & Jerk (Power or Squat) “Isabel Jumping Grace” by DB For Time:

Power Snatch: 3 – 3 – 3 – 3 -3 E2:30MOM Build up to a 3RM (TnG) Open WOD 19.4 For Total Time: 3 Rounds

Running, Rowing, and Double-under Sprint Sets 1min AMRAP: Run 200m & Max Thrusters 95/65 MRX75/55 1min AMRAP: Row 200m & Max Over Bar Burpees 1min

Strict or Strict Weighted Pull-Ups, Muscle-Ups & Barbell Build Ups E2MOM 5 Pull-ups (strict/weighted) – 5 TnG Power Snatch 4 TnG Power Snatch – 4

Bench Press E3MOM 8 – 6 – 4 – 2 – 8 “BodyWeight Bonanza” by DB3 Rounds for Reps of: 1min Bodyweight Deadlifts 1min Handstand

Power Snatch to Overhead Squat & Hang Squat Snatch E2:30MOM 3 Power Snatch to 3 Overhead Squats – 3 Hang Squat Snatch2 Power Snatch to

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups10 Pistols, alternating legs MRX 10 Lunges (alt legs)15 Pull-ups OR “MAGGIE” 5 Rounds For

For Time:1 Mile Run or Row or 4km Assault Bike 10 Burpee Toes to Bar 20 Handstand Push-Ups or 20 Shoulder to Overhead 155/105 135/95 115/75lbs 30 Kettlebell Goblet Lunges 32/24/16/12kgs

OPEN WOD 19.3 For time:200-ft. dumbbell overhead lunge 50lb/35lb 14-15/MRX 35lb/20lb50 dumbbell box step-ups 24″/20″50 strict handstand push-ups MRX 5″ rise200-ft. handstand walk Core Development

Hang Power Clean E2MOM 6 – 5 – 4 – 3 – 2 – 2 – 1 – 1 The Fittest Experience Qualifier WOD 4

Bench Press and Sumo-Deadlifts E2MOM 6 Bench Press – 6 Sumo Deadlifts 3 Bench Press – 3 Sumo Deadlifts 2 Bench Press – 2 Sumo

Hang Clean (HC) & Shoulder to Overhead (S2O) E2MOM 3 HC to 3 S2O – 3 HC & S2O 2 HC to 2 S2O –

Back Squat E3MOM 5 x 5 Sprint Sets WOD4 Rounds For Time: 4 Over Bar Burpees5 Cheat to Bar Pull-Ups6 Front Squats 95/65 RX+115/75 MRX

“GWEN” For Load:15 – 12 – 9 reps of:Clean (Power or Squat or both) and Jerk Rules -Touch and go at floor only.-Even a re-grip

In Front of a Clock Set for 39 minutes: 5min of Row or Assault Bike for Calories Rest 1min 4min of Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12

OPEN WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:25 toes-to-bars50 double-unders15 squat cleans, 135/85 MRX 115/6525 toes-to-bars50 double-unders13 squat

Snatch Prep EMOM x 5min 1 Snatch High Pull to 1 Hang Power Snatch to 1 Overhead Squat Rest 2min Squat Snatch 3 – 2

“THE 2 Mile Aerobic Test” by DB For Time: 400m Row – Rest 1min – 400m Run – Rest 1min 200m Row – Rest 1min

Shoulder to Overhead build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10 rep max attempt 1 Round For Time:3

“Trusty Tabata” by DB For Total Reps/Cals: Deadlift 165/115 RX+185/125 MRX 135/95 REST 1min Box Jump Overs 24/20″ RX+30/24 MRX 20/18 REST 1min Handstand Push-Ups

“NICOLE” 20min AMRAP: Run 400 metersMax Rep Pull-Ups (once you come off bar have to run 400m) Score is total Pull-ups completed in 20min Core

E2MOM Power Snatch 3 – 2 – 1 – 1 Hang Snatch (power or squat) 3 – 2 – 1 – 1 7min AMRAP: 400m

Thruster: E3MOM 5 – 4 – 3 – 2 – 1 OPEN WOD 19.1 (RX’D) 15 Minute AMRAP of: 19 WBS 20/14 10’/9′ (Masters 55+

“Teammate Terrible Twos” by DB2min AMRAP: (1st min P1 Works; 2nd min P2 works)Barbell Burpee to Deadlift 185/125 RX+225/155 MRX 155/1052min AMRAP: (1min P1; 2min P2) Air

Clean & Jerk E2MOM (Build up) 3 – 2 – 2 – 1 – 1 – 1 – 1 – 1 “Bob the Builder” by

Bench Press Drop Sets E3MOM 5 Sets 5 reps, immediately when finished, strip off to around half weight on bar and perform burn reps to

“ARNIE” With a Single KettleBell 32/24kgs For Time: 21 Turkish get-ups, Right arm 50 Kettlebell Swings MRX 24/16kgs 21 Overhead squats, Left arm 50 Kettlebell

E3MOM 6 Hang Power Clean to 5 Front Squats to 4 Push Press5 Hang Power Clean to 4 Front Squats to 3 Push Jerk4 Hang

DeadLift build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10rep max attempt **percents, are a guide, adjust as needed

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

Alternating Lifts of Power Snatch to Hang Squat Snatch and Squat Snatch E2MOM 2 Power Snatch to 2 Hang Squat Snatch 2 Squat Snatch 2

Front Squat build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10 rep max attempt Main Site WOD 20min AMRAP:

“Fight Gone Wrong” by DB 3 Rounds for Total Reps/Calories: Min 1 = Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′ REST 30sec Min

“Half Run Hidalgo” For time: Run 1 mile Rest 2min 20 Squat Cleans 135/95 MRX 95/6520 Box Jumps 24/20″ MRX 20/1820 Walking lunge steps with

Open WOD 18.2 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Reps For Time

Alternating Split Jerk & Power Snatch Build Up EMOMsMin 1 = 3 Split Jerk Min 2 = 3 Power Snatch Min 3 = 3 Split

Team WOD For Time: 200m Run (Prt 1) – 200m ROW (Prt 2) 200m ROW (Prt 1) – 200m Run (Prt 2) 400m Run (Prt

20min EMOM Even Mins = DeadLifts 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 -1Odd Mins

Strict Press build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10 rep max attempt **percents, are a guide, adjust

“A Test” by DB For Time: 400m Run21 Pull-Ups9 Thrusters 135/95 RX+155/105 MRX 115/75 REST 2min Add/Drop Weight 400m Row15 Thrusters 115/75 RX+135/95 MRX 95/65

“FAT Amy” For Time:-50 Air Squats10 Burpees (1″ jump, clap hands over head) 40 Sit-ups10 Burpees30 Lunges (alt.)10 Burpees20 Kettlebell Swings 24/16kgs10 Burpees10m Bear Crawl10

Power Clean to Shoulder to Overhead Pyramids E2:30MOM 6 – 3 – 6 – 3 – 1 – 3 WOD “Punxsutawney Phil” by DB 12min

Back Squat build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10 rep max attempt 3min AMRAP: 6 Front Squats

1min AMRAP: Max Burpee Pull-Ups Rest 1min 1min AMRAP: Max Burpee Toes to Bar Rest 1min 1min AMRAP: Max Burpee Muscle-Ups (ring or bar) Rest

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

Congratulations CFHSV! 2019 Big NASTI Second Place! Mary Helen Saunders: 160lb. snatch (1st Place) Tyler Layne: 255lb. snatch (2nd place tie) Melody Adair: 215lb. clean

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

Tag Team Races (only one athlete working at a time; each team gets one Rower or A-Bike) 10min AMRAP: 200m Run (Partner 1) slap hands/switch

Push Press 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 5 Rounds For Time:10 Shoulder to Overhead 135/95 RX+ 155/105

Alternating Front & Back Squats E3MOM 10 Back Squats – 10 Front Squats 5 Back Squats – 5 Front Squats For Time:50 Barbell Front Squats

Diane? / 18.4? / JT? by DB 18min AMRAP: 21 Deadlifts 225/155 MRX 185/11515 Handstand Push-Ups MRX Hand Release Push-Ups 11 Ring Dips MRX Bar

Hang Power Clean Build Up Max E2MOM 3 – 2 – 2 – 1 – 1 – 1 Sprint Sets For Time: 800m Run, Row or 2km

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

HERO WOD “Mr. JOSHUA”5 Rounds For Time: 400m Run30 GHD Sit-Ups MRX Ab-Mat Anchored 15 Deadlifts 250/170lbs MRX 185/125 SO1 Joshua Thomas Harris, 36, drowned