5 x 5 Pause Back Squats E3MOM *3sec pause in Bottom Team WOD 16min AMRAP: P1 = 12 Calorie Row or Assault BikeP2 = 12 Kettlebell Sit-UpsP1

Strict Press & Hang Clean to Shoulder to Overhead E2MOM 6 Strict Press – 3 Hang Clean to 3 Shoulder to Overhead 4 Strict Press

For Time: 800m Run, Row or 2km Assault Bike 40 Chest to Bar Pull-Ups MRX Pull-Ups 800m Run, Row or 2km Assault Bike (opposite) 40 Handstand Push-Ups MRX Hand

In 20min Build up to a Heavy Squat Snatch and Work on/Warm-Up Muscle-Ups/Chest to Bar Pull-ups Athletes choice “Power Bar AMANDA” 9 – 7 –

“Lunges & Leaps” by DB 5min AMRAP: 5 Power Cleans 95/65 RX+115/75 MRX75/55 5 Front Rack Lunges (alt legs)10 Box Jumps 24/20″ RX+30/24 MRX 20/18″

Deadlift 10 minutes to achieve a 10 rep Max TnG Deadlift “Team Don Garlits Dead Drags” by DB For Time: Race 1 (both working at

CrossFit Games Master’s WOD 2019 Based on Master’s WOD 5 For Time:800m Run MRX 400m30 Handstand Push-Ups MRX 20 reps 2/4″ Rise 30 Thrusters 95/65

Snatch EMOM 2 Hang Power Snatch to 1 Squat Snatch EMOM x 4 min Rest 2min2 Hang Power Snatch to 1 Squat Snatch EMOM x

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

Presses E2MOM Strict Press = 5 – 4 Push Press = 3 – 2 Push Jerk = 2 – 1 15min AMRAP: 200m Row, Run or 0.5km

HERO WOD “CAPOOT” For Time: 100 Push-ups 800m Run75 Push-ups1200m Run50 Push-ups1600m Run25 Push-ups2000m Run Officer James Lowell Capoot, of the Vallejo Police Department, died

“Where’s the Bar?” by DB 2 Rounds For Time: 800m Run, ROW or 2km Assault Bike5 Ring Muscle-Ups MRX Chest to Bar Pull-ups25 WallBall Shots 20/14 to

“Barbell Brawl” by DB For Time: 250m Row or 0.6km Assault Bike 10 Shoulder to Overhead 250m Row or 0.6km Assault Bike 15 Hang Power Cleans 250m Row or 0.6km Assault

Deadlift Build Up E3MOM 7 – 5 – 3 – 1 – 1 E3MOM x 3 Rounds/ 9min: 42 Double Unders7 Right Arm/Right Leg Kettlebell

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

Squats & Lunges E2:30MOM (from floor) 5 Back Squats to 4 Back Rack Lunges 5 Front Squats to 4 Front rack Lunges 5 Overhead Squats to

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

HERO WOD “FALKEL” 25min AMRAP: 8 Handstand Push-Ups MRX 2/4″ rise8 Box Jumps 30/24″ MRX 24/20″ 1 Rope Climb 15′ MRX 10′ U.S. Army Staff

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

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

Squat Clean Build Up E2MOM 4 – 4 – 2 – 2 – 1 – 1 – 1 Main Site WOD (RX+ portion) 15min AMRAP:

Alternating Lifts Build Up E2MOM x 16min 2 Power Snatch – 2 Hang Power Snatch2 Squat Snatch – 2 Hang Squat Snatch Switch lift every

“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

Power Clean & Bench Press E2MOM 4 Power Cleans – 5 Bench Press 3 Power Cleans – 5 Bench Press 2 Power Cleans – 5

HERO WOD “TIFF” On a 25min Clock: Run 1.5 miles*Then perform as many rounds as possible of: 11 Chest to Bar Pull-ups7 Hang Squat Cleans

Teammate Duathalon For Time:P1 200m Row or 0.5km Assault BikeP2 200m RunP1 200m Run P2 200m Row/0.5km Assault Bike P1 400m Row/1km Assault BikeP2 400m RunP1 400m

“The Monster Mash” by DB For Max Reps 3min AMRAP: 15 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 30 Doubles Unders or 10 Box Jumps 24/20

Back Squat & Front Squat E2:30MOM 5 Back Squats – 5 Front Squats 5 Back Squats – 5 Front Squats 5 Back Squats – 5

Strict Press & Push Press E2:30MOM 5 Strict Press – 5 Push Press 5 Strict Press – 5 Push Press 5 Strict Press – 5

Deadlift & Sumo Deadlift E2:30MOM 5 Deadlifts – 5 Sumo-Deadlifts 5 Deadlifts – 5 Sumo-Deadlifts 5 Deadlifts – 5 Sumo-Deadlifts 3 Rounds For Time:600m Run,

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

“KB CARSE” 21-18-15-12-9-6-3 Reps for Time: *Start each Rnd with a 50m Bear Crawl* KB Goblet Squats 32/24kg MRX 24/16kg Double-Under’sDeadlift 185/125 MRX 135/95Box Jump

CHINESE NEW YEAR! Clean 4-3-2-2-1-1 E2MOM “Golden Rat 2020” by DB 20min AMRAP: 20 C2B MRX Pull-Ups20 WallBalls20 WallBall Sit-Ups or 20 T2B (can mix

Push Press & Split Jerks E2MOM 5 Push Press – 2 Split Jerk 5 Push Press – 2 Split Jerk 5 Push Press – 2

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

Alternating Back Squats & Deadlifts E2MOM 10 Squats – 10 Deadlifts 5 Squats – 5 Deadlifts 5 Squats – 5 Deadlifts 5 Squats – 5

“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